Type 2 diabetes is a common health condition that affects millions of people worldwide. If you or someone you love has been diagnosed with it, you might be asking yourself: Can type 2 diabetes be reversed? The good news is that, for many people, it can be managed so well that blood sugar levels return to normal without needing medicine.
In recent years, more people are learning about type 2 diabetes remission and how lifestyle changes for diabetes can play a crucial role in managing and even reversing this condition.
What Is Type 2 Diabetes?
Type 2 diabetes happens when your body has trouble using insulin correctly. Insulin is a hormone that allows sugar from the food you consume to enter your body’s cells, where it is converted into energy.
With type 2 diabetes:
- Your body does not respond well to insulin (this is called insulin resistance)
- And over time, your pancreas might not make enough insulin
Because of this, sugar builds up in your blood instead of being used for energy. High blood sugar can hurt your body over time and lead to serious problems like heart disease, kidney damage, nerve pain, and problems with your eyesight.
What Does “Reversing” Type 2 Diabetes Mean?
When people talk about “reversing” type 2 diabetes, they usually mean getting your blood sugar back to normal or close to normal without needing diabetes medicine. Some doctors prefer to call this “remission” because diabetes can come back if you stop the healthy habits that helped you get there.
There are two kinds of remission:
- Partial remission: Your blood sugar is lower than the diabetes level for at least one year without medicine, but it’s not quite in the normal range.
- Complete remission: Your blood sugar goes back to normal for at least one year without medicine.
It is important to know that remission does not mean you are completely “cured.” You still need to watch your health and keep up with good habits to stay well.
Is Type 2 Diabetes Reversible?
Yes, some people can get their type 2 diabetes into remission. This means their blood sugar goes back to a healthier level without needing medicine, usually by making big changes to how they live. But not everyone can do this, and even if you do, it might not last forever. Things like your age, how long you have had diabetes, your family history, and other health problems can affect this.
How Can Type 2 Diabetes Be Reversed?
1. Weight Loss
Losing weight is one of the best ways to help reverse type 2 diabetes for most people. Studies show that losing just 5 to 10% of your body weight can make a big difference. Losing about 15 kilograms (33 pounds) gives you the best chance to get your blood sugar back to normal.
- Why does losing weight help? Having extra fat, especially around your belly and organs, makes it harder for your body to use insulin properly. When you lose that fat, your body can use insulin better, and your blood sugar goes down.
Ways to Lose Weight:
- Low-calorie diets: Eating fewer calories than you burn each day helps you lose weight. Some programs use special meal replacements, like shakes or soups, for a few months, then slowly add regular foods back into your diet.
- Very low-calorie diets: Some studies use very low-calorie diets around 800 calories a day, but only with a doctor’s supervision to make sure it’s safe and helps people lose weight quickly.
- Weight loss surgery: For people who are very overweight, surgery can help them lose a lot of weight and often improve or even reverse their diabetes.
2. Healthy Eating
Eating healthy is very important for managing and even reversing diabetes. There is not one perfect diet for everyone, but here are some easy tips to follow:
- Eat more vegetables, fruits, whole grains, and lean meats or plant proteins
- Choose healthy fats like olive oil
- Cut down on sugary foods and drinks
- Choose whole grains instead of products made with white flour, such as white bread, regular pasta, and sugary snacks.
- Be careful about how much you eat, and watch your portion sizes.
Popular Diets That May Help:
- Low-carbohydrate diets: Eating fewer carbs (like bread, pasta, and sugary foods) can help some people lower their blood sugar and lose weight.
- Plant-based diets: These diets focus on eating mostly vegetables, beans, and whole grains, with little or no meat.
3. Physical Activity
Being active is one of the best things you can do for your body if you have type 2 diabetes. Being more active improves how your body processes and reduces blood sugar levels. It also makes it easier to lose weight and improves your overall health.
Aim to engage in around two and a half hours of moderate physical activity every week. This could be things like fast walking, riding a bike, or swimming. On top of that, it is good to do exercises that make your muscles stronger, such as lifting light weights or using stretchy bands, twice a week.
4. Managing Stress and Sleep
When you feel stressed for a long time, your blood sugar can go up. To help with this, try calming activities like:
- Taking slow, deep breaths
- Doing meditation
- Practicing yoga
These can help you relax and keep your blood sugar steadier.
Not getting enough good sleep can also make it harder to manage your blood sugar and lose weight. Try to get 7 to 9 hours of good sleep each night to help your body stay healthy.
5. Medications and Medical Supervision
- Some people need medicine to help lower their blood sugar, especially when they first find out they have diabetes.
- Always talk to your doctor before making any changes to your medicine.
- If you lose weight and your blood sugar gets better, your doctor might lower your dose or even stop your medicine.
Can I reverse Diabetes? Who Has the Best Chance of Reversing Diabetes?
- People who have just found out they have diabetes (within the last 6 years) have a better chance of reversing it.
- Losing a lot of weight, especially during the first year after being diagnosed, also helps a lot.
- Younger people and those who do not have other serious health problems.
What If You Can’t Achieve Remission?
Not everyone can completely reverse their diabetes, and that’s okay. Even if you do not get your blood sugar back to normal, making healthy changes can still help you:
- Bring your blood sugar down
- Use less medicine
- Lower your chances of health problems
- Feel more energetic and enjoy life more
Get ready to reverse your Diabetes
Reversing type 2 diabetes is possible for some individuals, particularly with early intervention and healthy lifestyle modifications, such as weight loss, improved diet, and regular physical activity. Even if you can not fully reverse your diabetes, making these changes can still help you lower your blood sugar, use less medicine, and feel better overall.
Remember, everyone’s journey is different. What matters most is taking small steps toward healthier habits and working closely with your doctor. With the right support and choices, you can manage your diabetes and enjoy a better quality of life.
Frequently Asked Questions
Q: Can everyone reverse type 2 diabetes?
A: Not everyone can fully reverse it, but many people can lower their blood sugar and feel better by making healthy changes.
Q: How long does remission last?
A: It’s different for everyone. Some people stay in remission for years, but for others, diabetes can come back if they gain weight or stop their healthy habits.
Q: Do I need to take supplements or special products?
A: You do not need any special supplements. Eating healthy and staying active are the most important.
Q: Is it safe to follow a diet that is extremely low in calories?
A: Only if your doctor is watching over you. These diets can be risky, especially if you take insulin or other medicines.
Q: What if I don’t lose much weight?
A: Even a little weight loss and some healthy changes can help. Taking small steps can still lower your risk of health problems.