Reversing diabetes requires completely altering one's diet and exercise habits. an unhealthy diet and sedentary lifestyle are two of the leading causes of type 2 diabetes, and these are also the two that are easiest to control. Reversing diabetes will require cutting sugars and simple carbohydrates out of the diet as much as possible, developing a regular exercise routine and sticking to it, and losing weight.
Redesigning the diet is one of the best tips for reversing diabetes. Sugary foods such as cookies, candy, or ice cream, among others, as well as simple carbohydrates found in foods made with white flour such as bread and pasta, all force the body to continuously produce a great deal of insulin. This also causes blood sugar levels to remain elevated throughout the body. This combination is what frequently leads to diabetes. Of course, each individual's case may be different, and it is important to fully understand the causes of one's diabetes or pre-diabetes by discussing it with a doctor.
People who are working on reversing diabetes will need to cut back on sugar and simple carbohydrates as much as possible. Instead, the diet should be made up of foods that take a while to digest, preventing spikes in blood sugar. This includes whole grains, such as whole grain pasta or bread, as well as a great deal of vegetables and lean protein. Fruit should be included in the diet, but should be chosen carefully, as some fruits can cause blood sugar spikes as well. Some find that developing a diet plan with a nutritionist is the best way to begin, and this is often recommended by doctors as well.
Exercise is the other most important factor in reversing diabetes. It is important to start slowly, based on existing levels of physical fitness. Walking, for example, is an excellent way to start a new exercise routine; some people may only be able to complete a few minutes per day, but over time, gradually increasing the time spent exercising to 30 to 45 minutes per day will help to encourage weight loss and reverse symptoms of diabetes. Others find that low-impact exercise such as swimming is another good way to lose weight and begin getting in shape. Of course, it is important to also continue to follow any instructions for diabetes management from a doctor.
