5 Steps to Reverse Diabetes

As the calendar inches closer to November 14th, the world braces itself to observe World Diabetes Day—a very important day among the medical community, aimed at raising awareness about a health challenge that has stealthily entrenched itself in the lives of millions. Diabetes, often described as a slow poison, has emerged as a growing menace on the global stage. Nowhere is this challenge more palpable than in India, a country fast earning the dubious distinction of being the diabetes capital of the world.

Various studies indicate that approximately 10-12% of India’s population grapples with this metabolic disorder. An intriguing yet concerning revelation is that Kerala, renowned as one of the most literate states in our country, has a diabetic prevalence that is double the national average. This striking statistic reaffirms the fact that lack of knowledge about managing this disease is NOT an issue. In my opinion, almost every Malayalee who is diabetic knows that one should reduce sugar, increase fiber and protein, and exercise to manage diabetes. Despite this awareness, diabetes continues to be a growing menace. This statistic exposes a systemic gap in the implementation of strategies for managing and reversing diabetes.

The two main types of diabetes are Type 1 and Type 2 diabetes. Type 1 diabetes occurs when the immune system mistakenly attacks and destroys the insulin-producing cells in the pancreas, leading to insufficient insulin production. Type 2 diabetes is characterized by insulin resistance, where the body's cells do not respond effectively to insulin. Type 2 diabetes is the most common type and is often associated with lifestyle factors such as unhealthy diet and lack of physical activity.

Here are the five essential steps to manage and reverse type 2 diabetes -

1. Eat Smart

A diet that is low in Glycemic Index is suggested for a diabetic person. The glycemic index (GI) assesses how swiftly a food impacts blood sugar levels. A low-glycemic food, that is high in fiber will take a lot more time to be released as glucose into the blood. This way, the blood glucose levels do not rise quickly, giving more time for our body to absorb the glucose from the blood. Low-GI foods, such as legumes, non-starchy vegetables, and whole grains, are beneficial for a diabetic person. But, eating smart is a lot more than merely reducing carbs and increasing protein and fiber.?

3S (Scientific, Sensible & Sustainable) Framework of Eating Smart

Before adopting the seemingly simple strategy of adjusting carb intake and boosting protein and fiber, consider a thorough examination of factors like creatinine levels, uric acid and urine albumin. This nuanced approach ensures that the dietary adjustments align with individual health parameters, suiting a personalized and effective approach. In short, eating smart requires being Scientific.

Secondly, eating smart should involve a Sensible approach. For example, while brown bread might be a better option than white bread, the key lies in what do you combine it with. A white bread accompanied by sautéed veggies and a protein portion like shredded chicken or eggs may be a far better option than brown bread combined with sugary jam.

Finally, eating smart is also about making Sustainable food choices and fostering a healthy relationship with food. A diabetes-friendly diet doesn't mean resigning to bland meals and relinquishing the occasional joys of life. It's about learning to relish the diversity of flavours while making mindful choices that contribute to overall well-being. One should learn to eat the normal food made at home that fits the cultural eating habits, yet manage the blood sugar levels.

2. Move More

While altering one's diet is a crucial aspect of the overall lifestyle change, dietary adjustment only achieves diabetes management and not reversal. This is because dietary change is all about slowing down the release of glucose into the bloodstream and thus giving more time for the body to manage the glucose. Note that the body continues to be insulin-resistant and is inefficient in absorbing glucose. Diabetes reversal is when we make the body more efficient in absorbing the glucose and that happens only with exercise.

Weight training exercises, in particular, is helpful for diabetic reversal as it improves the ability of muscles to absorb and store more glucose in the form of glycogen. This enhancement directly impacts insulin sensitivity, contributing significantly to the potential reversal of diabetes. Exercise also increases the number of channels (GLUT4) through which glucose is absorbed into muscle cells.

However, a crucial caveat exists—exercise regimens should be tailored to individual health and physical conditions. Considerations like hernias or piles warrant caution, especially when engaging in weight training. It's vital to acknowledge that walking unless for the geriatric population, should not be solely classified as exercise. The principle here is straightforward: the easier an exercise, the less impactful it becomes. Walking is definitely helpful for overall health and well-being, but remember? - walking is an activity, not an exercise. Understanding these nuances is important for better management of diabetes.

3. Sleep well

Quality sleep is a fundamental pillar in the holistic management of diabetes. Many studies have consistently revealed the impact of sleep duration and quality on insulin sensitivity. Adequate and restful sleep directly influences hormonal balance, particularly the hormones that regulate appetite and stress. Sleep deprivation disrupts the delicate equilibrium, leading to an increase in stress hormones like cortisol and a decrease in insulin sensitivity.

The significance of sleep extends beyond insulin sensitivity as it impacts broader aspects of diabetes management, including weight control and overall well-being. Sleep deficiency disrupts the body's hunger-regulating hormones leptin and ghrelin, resulting in increased cravings for high-calorie, sugary foods. A regular and sufficient sleep routine is a proactive measure in preparing the body against the complications posed by diabetes.

4. Manage Stress

In today's fast-paced world, the pressures from work and daily life create a stressful environment that affects both mental well-being and physical health. This stress, beyond being mentally taxing, triggers a physiological response that disrupts the regulation of blood sugar levels.

Chronic stress, a prevalent aspect of modern living, releases hormones like cortisol and adrenaline, leading to insulin resistance. This resistance hampers the body's ability to use insulin effectively, resulting in elevated blood sugar levels. Stress also compounds the challenges and complications of diabetes by contributing to increased blood pressure and hypertension. Breathing exercises, yoga, and meditation are helpful to manage such stress and maintain a physiological balance of hormones.

5. Medicines as necessary

Diabetes, if left unmanaged, poses a substantial threat to various organs, including the kidneys, nerves, and eyes; the damages thus incurred are irreversible. Type 2 diabetes happens because of unhealthy lifestyle factors, and hence the initial line of defense should be a proactive lifestyle change. Relying solely on medications without addressing the root causes through lifestyle modifications is not a smart approach.

However, it's crucial to acknowledge that lifestyle interventions might not be exhaustive in achieving optimal blood sugar levels for everyone. In such cases, therapeutic management through medications becomes a necessary aspect along with lifestyle changes. The choice of medications is decided by your endocrinologist based on the specific needs, chronicity of the condition and responses of the individual.

Maintaining open communication with a medical doctor and a lifestyle expert is extremely important. Self-medication and regulating medicine dosages without a doctor’s advice is dangerous and may even lead to life-threatening complications.?

In short, effective management of diabetes is multifaceted, with lifestyle modifications as Plan A and therapeutic interventions as Plan B (if Plan A is not 100% successful in containing the blood glucose levels). This comprehensive approach not only helps in achieving optimal blood sugar control but also mitigates the risks of complications.

Complications of Diabetes

Unmanaged diabetes poses grave dangers - kidney failure (diabetic nephropathy), nerve damage (diabetic neuropathy), vision impairment (diabetic retinopathy), and cardiovascular issues are all major complications of uncontrolled diabetes.

Regular medical supervision, routine check-ups, and a holistic approach to lifestyle modifications and medications are important in mitigating the dangers associated with diabetes.

Routine Health Checks

People with diabetes should undergo regular tests to monitor their health and manage the condition effectively. Common tests for diabetes management include the HbA1c test which measures the average blood sugar levels over the last 3 months, the lipid profile which measures the cholesterol levels to assess cardiovascular health and blood pressure, the kidney function test that includes creatinine and glomerular filtration rate (GFR) to monitor kidney health and regular eye exams to check for diabetic retinopathy. Apart from these, it is also suggested to monitor liver health through liver function tests and perform routine cardiac assessments, especially if you are 40 years of age or above.

Focusing solely on fasting blood sugar (FBS) tests might not always provide an accurate gauge of overall blood sugar control. Based on my experience, some clients tend to consciously or subconsciously modify their eating habits the day before an FBS test - eating on time and much less carbs and calorie intake, potentially masking the chronicity of their condition. HbA1c, which reflects the average blood sugar levels over the past 3 months, is a more dependable assessment and comprehensive indicator of long-term glycemic management.

Is Diabetes Reversible?

Before I answer with a YES or a NO, let me explain what is my definition of diabetic reversal! If a person can improve his body’s ability to manage blood glucose levels, that is diabetic reversal. How far can a person improve this insulin sensitivity and reverse diabetes? That really depends - depends on age, how long has the person been diabetic, associated comorbidities and even genetics. However, a lifestyle change that involves a proper nutrition plan, exercises, sleep and stress management can surely bring improvements in insulin sensitivity in the case of type 2 diabetes.

For example, if such a lifestyle change can bring forth a 25% improvement in insulin sensitivity, it can be considered as a 25% reversal and your doctor may even reduce the medicines.

Type 1 diabetes, however, will require lifelong insulin management. That said, lifestyle interventions continue to be an important aspect of diabetes management irrespective of it being type 1 or type 2.

About NuvoVivo

NuvoVivo is an online health and fitness company that helps its clients from across the globe to manage lifestyle diseases, viz. diabetes, hypertension, fatty liver, IBS, PCOS, thyroid disorders etc through scientific, sensible and sustainable lifestyle changes.

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