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How To Reverse Diabetes
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How To Reverse Diabetes


A diagnosis of Type 2 diabetes is a serious one. If not managed correctly, it could result in multiple complications that can be life-threatening, including heart disease, nerve damage, kidney damage, foot infections, atherosclerosis, or hardening of the arteries.  

But with a few lifestyle modifications – including diet and exercise – it’s a condition you can reverse. 

Type 2 Diabetes Defined 

Type 2 diabetes is a condition where the cells in your body that control blood sugar stop working correctly. Usually, when your blood sugar – often called glucose – levels rise, your pancreas releases the hormone insulin. The insulin turns your blood sugar into an energy source.

However, when you have diabetes, your pancreas doesn’t make enough insulin, or your body becomes resistant to it, which leads to a buildup of glucose in the blood. 

People who are overweight or obese are most at risk for developing Type 2 diabetes since excess fat affects insulin production and how it is used. 

The Role of Diet 

Making several lifestyle changes can positively impact your blood sugar levels, keeping Type 2 diabetes at bay. 

Losing weight – combining a low-calorie diet and regular exercise – seems to help reverse Type 2 diabetes, especially if you’ve recently been diagnosed. 

If you’re looking to reverse your Type 2 diabetes, work on reducing your calorie intake, especially those from carbohydrates. Try to incorporate the following foods into your daily diet:

  • Healthy fats found in nuts, seeds, and salmon 
  • A variety of fruits and vegetables 
  • Whole grains such as oatmeal, barley, and brown rice  
  • Lean proteins, including poultry, fish, soy, beans, and low-fat dairy

While you don’t have to give them up entirely, limiting the amount of alcohol you consume and the sweets you eat will help, too. 

Many people who have Type 2 diabetes will decide to try a keto diet that restricts the intake of carbohydrates to 50 grams per day or less. In the absence of carbohydrates, the body breaks down fat for fuel. This diet can result in rapid weight loss and get glucose levels under control. Suppose you decide this diet is the right option for you. In that case, it’s essential to work with your doctor because a keto diet can result in several side effects, including high cholesterol, muscle cramps, and low-energy levels. 

The Role of Exercise 

Combining a well-balanced diet with an exercise routine can help improve your blood sugar levels. If you’re not exercising, start slowly. For example, go for a short walk and work your way up to a higher intensity. A brisk walk is an easy and enjoyable way to burn calories and help take off excess weight. Taking just a 30-minute walk on most days of the week will get your blood pumping and give your metabolism a real boost.

Exercise is beneficial if you have Type 2 diabetes because your insulin resistance decreases, and your cells can use your glucose more effectively. It can also help you avoid the long-term complications of Type 2 diabetes, including heart disease. 

You can take other more drastic measures to reverse your Type 2 diabetes, including gastric bypass surgery or intermittent fasting. Regardless of which method you choose to help manage or reverse your Type 2 diabetes, it’s important to speak with your doctor about which approach will work best for you. 

Community First ER is here for you

If you experience health issues related to Type 2 diabetes, Community First Emergency Room will be here for you.  No appointment is necessary, and walk-ins are accepted. Our team has access to sophisticated imaging equipment, including X-rays, CT scans, and ultrasound, with fast same-day results so we can quickly evaluate the extent of your injury. You will experience little to no wait times to receive our personalized, compassionate, and concierge-level services. Our board-certified physicians and registered nurses will treat you or your loved one like family, making your health and peace of mind a top priority. We are here for you 24 hours a day, seven days a week, 365 days a year. 

About Community First ER 

Emergency health care is a critical resource. Our commitment is to provide a personal, transparent, and concierge-driven emergency health care experience to our community members. Locally owned and operated by health care providers and partners we trust, we strive to support and create meaningful relationships with those around us. We exist to put your health and wellness first. For more information, visit our website at  and engage with us on social media.