lifestyle changes

Did you know that most cases of prediabetes and Type 2 diabetes can be prevented and even reversed through lifestyle changes? By understanding the condition and making strategic modifications to diet and daily habits, you can take control of your health and reduce or eliminate the need for medication.

Below, we’ll explore what prediabetes is, how a healthy diet can help reverse diabetes, and which lifestyle changes are most effective.

Understanding prediabetes

Pre-Diabetes is a condition where blood sugar levels are higher than normal, but not yet high enough to be classified as Type 2 diabetes. It is a warning sign that indicates the risk of developing diabetes is elevated and provides a critical window of opportunity to make lifestyle changes to prevent its progression to full-blown diabetes.

When someone has prediabetes, their body is starting to lose its ability to regulate blood sugar effectively. This is often due to insulin resistance, where the cells in the body become less responsive to insulin, a hormone that helps glucose enter the cells to be used for energy. Over time, if left unaddressed, this can lead to Type 2 diabetes, along with its associated complications such as heart disease, nerve damage, and kidney problems.

Dr Konrad Grosser routinely checks insulin levels – crucial for heart health and for preventing the development of Type 2 diabetes.

Reversing diabetes with a healthy diet

One of the most powerful tools in reversing diabetes is adopting a healthy diet. Dietary changes can significantly impact blood sugar levels and insulin sensitivity, helping to restore normal function and prevent further deterioration.

A healthy diet for reversing diabetes focuses on whole, unprocessed foods that are low in refined sugars and unhealthy fats. Foods high in fibre, such as vegetables, fruits, legumes, and whole grains, help regulate blood sugar levels by slowing down the absorption of sugar into the bloodstream.

Opt for complex carbohydrates like whole grains, sweet potatoes, and legumes that the body finds easier to break down. You should also incorporate sources of healthy fats such as avocados, nuts, seeds, and olive oil.

These fats can improve insulin sensitivity and reduce inflammation.

Finally, avoid sugary beverages and include lean proteins like chicken, fish, tofu, and legumes in your diet. Protein helps to stabilise blood sugar levels and supports muscle health.

Reversing diabetes with lifestyle changes

Alongside dietary adjustments, simple lifestyle changes can help reverse diabetes and improve overall health.

Engaging in regular exercise, such as brisk walking, cycling, or strength training, can help improve insulin sensitivity and promote weight loss. Aim for daily, moderate-intensity (zone 2) exercise lasting over 30 minutes.

Losing excess weight can significantly improve insulin sensitivity and lower blood sugar levels. Even a modest weight loss of 5-10% of body weight can have substantial benefits. It’s also worth noting that chronic stress can negatively impact blood sugar levels. Techniques such as mindfulness meditation, yoga, and deep breathing exercises can help manage stress levels.

Other changes you’ll want to make include quitting smoking and limiting your alcohol intake. Smoking is linked to insulin resistance and an increased risk of diabetes while excessive alcohol consumption can affect blood sugar levels.

Book an appointment with Dr Konrad Grosser for expert advice and a personalised treatment plan to help you manage and reverse your condition. Taking proactive steps today can lead to a healthier, diabetes-free future.