American experts show how to reduce type 2 diabetes

According to statistics, in the UK alone there are more than 5.8 million people living with diabetes, of which type 2 diabetes accounts for about 90% of cases. However, recent studies have shown that simple adjustments to diet and lifestyle can bring new hope to patients.

Type 2 diabetes is often associated with obesity and a sedentary lifestyle. The disease occurs when the body does not produce enough insulin or does not use insulin effectively, leading to high blood sugar levels. If not controlled, the disease can cause long-term complications. However, besides medication, lifestyle changes play a key role.

Doctors at the American College of Lifestyle Medicine (ACLM) have listed six important changes that help patients potentially reverse the condition, including: eating enough, exercising, getting enough sleep and avoiding toxic substances.

Dr. Padmaja Patel, President of ACLM, commented that often, chronic diseases such as type 2 diabetes are managed as a condition that patients have to live with for life. “However, we believe that putting the disease into remission should be the ‘guideline’ in the treatment process,” the expert said.

She added that the goal of this project is to restore health, prolong quality of life and create a more sustainable health system, instead of just stopping at controlling symptoms.

Below are 6 detailed recommendations from ACLM:

Nutrition

Diet is a vital factor in improving type 2 diabetes, helping to control weight, regulate blood sugar and reduce the risk of complications.

Advice from ACLM: “Eat lots of whole foods, prioritizing plant-based meals and snacks that are minimally processed and nutritious.”

Physical activity

Similar to nutrition, exercise helps lower blood sugar, aids in weight loss and limits other health complications.

Advice from ACLM: “Be active every day. Incorporate strength exercises, flexibility exercises and cardio exercises into your daily routine.”

Stress control

Experts say managing stress helps lower blood sugar and reduce insulin resistance. When stressed, the body secretes hormones such as cortisol and adrenaline, causing dangerous spikes in blood sugar.

Advice from ACLM: “Practice healthy adaptive skills to respond to life’s changes and increase mental resilience.”

Sleep

People with type 2 diabetes are recommended to sleep 7 to 9 hours every night. Lack of sleep increases stress hormones and promotes weight gain, making glucose control more difficult.

Advice from ACLM: “Create the best conditions to get 7-9 hours of quality sleep every night, giving your body time to regenerate and recover.”

Social relationships

Healthy relationships are closely linked to lower blood sugar levels and better disease management. Support from the community and loved ones helps reduce stress and motivates patients to take better care of themselves.

Advice from ACLM: “Cultivate positive relationships and build connections that bring meaning and purpose to your life.”

Stay away from toxic substances

Staying away from alcohol, drugs and tobacco is imperative to managing type 2 diabetes. These substances impair metabolic health and lead to more serious long-term complications.

Advice from ACLM: “Stay away from consuming or being exposed to substances that are toxic to the body.”