^{Photo by Jasmin Schreiber}

Reversing diabetes through lifestyle is ideally how we should deal with the debilitating disease, but there are times when we can no longer reverse the negative effects.

But before we can get to the point of no return, healthy eating and exercise can help prevent diabetes from spiraling out of control. Dr. Daphine Kaniaru wrote a book, The Future of Medicine: To Prevent & Reverse Chronic Diseases, which can help readers change their lifestyle. Individuals can absolutely learn a lot from Dr. Kaniaru’s book.

Today, we’ll be discussing how it’s possible to impede and reverse the adverse effects of diabetes with healthy living. But before that, let’s talk about what diabetes is.

A Brief Introduction to Diabetes as a Disease

Diabetes is a significant medical illness that is fairly frequent. The Centers for Disease Control and Prevention (CDC) estimate that 90–95% of Americans who have diabetes have type 2 diabetes out of, about 34 million total. Prediabetes, the condition that comes before type 2 diabetes, affects 88 million people.

Type 2 diabetes currently does not have a treatment. However, the illness might be reversed, so you can stop using medicine to treat it. A high blood sugar level does not cause any negative impact on your body.

The key to potentially treating or reversing type 2 diabetes is adopting healthy lifestyle habits. Eating a nutritious diet, exercising frequently, and reaching a healthy weight (and maintaining that weight) are one of them. Other lifestyle adjustments, including giving up smoking, getting enough rest, consuming less alcohol, and controlling stress, may also be beneficial.

But for some, it might not be enough to manage the illness, which leads them to need medication for it.

Improving Your Lifestyle to Curb Diabetes

Reversing diabetes through lifestyle is a long journey that requires commitment. Your diet is the one thing that may alter the most in terms of helping you control or perhaps reverse type 2 diabetes.

Cut back on the sugar and simple carbs consumed in your food and beverages. Consume predominantly lean protein, which includes beans, spinach, asparagus, and green peas.

Included are healthy fats from nuts, avocados, and vegetable oils, along with whole grains (barley, quinoa, oats, and brown rice). Meals can be made healthier by just having half of your plate composed of fruit or vegetables. Next, fill one quadrant of your plate with whole carbohydrates and the other with lean meat.

Certain items, like sugar-filled beverages and pastries, are clear to avoid, but some may surprise you. Due to their high carb content, these items should be avoided or consumed in moderation:

• Flavored yogurt
• Fruit juice
• White rice
• Sweetened cereal
• White bread (or any food created from white flour)

You can also use Dr. Kaniaru’s The Future of Medicine: To Prevent & Reverse Chronic Diseases to help you make lifestyle changes. A healthy lifestyle can prevent diabetes, after all.

Kick Up the Amount of Physical Activity You’ve Been Doing

Increasing your physical activity level is a great method to fight the effects of type 2 diabetes and prediabetes, as well as reduce weight. According to current guidelines, one should be doing moderate-intensity aerobic exercises (or activities) for at least 150 minutes or strenuous aerobic exercise for 75 minutes weekly. If you don’t exercise much now, start off slowly and work your way up to a more comfortable level.

But What if Exercise and Diet Don’t Do It?

Reversing type 2 diabetes is not always possible. These healthy practices help you better manage your illness and may even prevent complications from arising. If you cannot lower your blood sugar levels with changes in lifestyle alone and still require medication or insulin.

Also, a healthier lifestyle is beneficial for your well-being in many other ways. That’s on top of helping you better manage your body’s blood sugar levels if you happen to have diabetes or prediabetes.

Keep Up the Work On Reversing Diabetes Through Lifestyle

We should all aim to do our best to take care of ourselves and not let diabetes get to us. Unfortunately, some of us are going to need to do a lot more work since diabetes can be passed on genetically. But support is available to them, and doctors are more than willing to help.

Dr. Daphine Kaniaru, and her book The Future of Medicine: To Prevent & Reverse Chronic Diseases, are here to help others fight the illness. We encourage you to purchase Dr. Kaniaru’s book and check out our other blogs to discover a caregiver’s nutrition guide to a healthier you!