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Reversing Diabetes: Hope and Health Through Lifestyle Changes

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21 December 2023

•

5 minute read

Reversing Diabetes: Hope and Health Through Lifestyle Changes

By Dr. Harpreet Kaur A/p Harnam Singh

Type 2 diabetes was once considered a chronic and irreversible condition. But it is now considered as a disease that can often be well managed and even reversed through changes in our lifestyle and habits. This new understanding of the disease process offers some hope to the millions of individuals diagnosed with this condition. In this article, we will explore the steps to reversing prediabetes and type 2 diabetes.

Pre-diabetes is a metabolic condition that affects millions of people worldwide, sometimes with them being unaware of it, and it is often described as a warning signal from the body to tell you that your blood sugar levels are higher than normal but not yet high enough to be classified as full-blown diabetes. The medical term used in this instance is impaired glucose tolerance or impaired fasting glucose. While pre-diabetes may not sound as serious as diabetes, it is a crucial phase that should not be ignored. If left unaddressed, it will progress to Type 2 Diabetes.

Prediabetes often does not present with any noticeable symptoms, unlike type 2 diabetes, which is why it is sometimes referred to as a “silent” condition. Nevertheless, it is a red flag that should prompt you to take action to prevent the development of full-blown diabetes and its associated complications.

It is important to be aware of factor that increase your risk of developing pre-diabetes, as it can help you to take some proactive measures to manage your health to reverse it or minimize your risk of developing type 2 Diabetes. Some common risk factors include a family history of diabetes, overweight or obesity, age over 45 years, physical inactivity, a diet high in processed food, sugar and unhealthy fats, and high blood pressure. Women who have had diabetes during pregnancy or are having Polycystic Ovarian Syndrome (PCOS) are also at an increased risk of pre-diabetes.

Testing for pre-diabetes involves a blood test to measure your blood sugar levels. There are a few common tests that healthcare professionals use to diagnose pre-diabetes:

  1. Fasting Blood Sugar Test :
    This test is done after an overnight fast, typically for about 8 hours. It measures your blood sugar level in the morning before breakfast or any food. A fasting blood sugar level between 5.6 to 6.9 mmol/L is indicative of pre-diabetes.
    2.  
  2. Haemoglobin A1c Test (HbA1c) :
    The HbA1c test provides an average of your blood sugar levels over the preceding three months. It is accurate and convenient as it does not require an overnight fast. A HbA1c level of between 5.7% to 6.3% is indicative of pre-diabetes.
    3.  
  3. Oral Glucose Tolerance Test (OGTT) :
    For this test, an overnight fast is required and then blood sugar levels are measured in the morning. After the initial fasting blood sugar test, a sugary solution is given to drink and blood sugar levels will be tested at intervals, usually two hours after drinking the solution. An OGTT result showing a blood sugar level between 7.8 and 11 mmol/L suggests the diagnosis of pre-diabetes.
    4.  
  4. Random Blood Sugar Test :
    In most cases, a random blood sugar test may be used as a preliminary screening tool, particularly if you are experiencing symptoms of diabetes. If a random blood sugar reading is higher than 11 mmol/L, then your healthcare provider would recommend further investigation to confirm pre-diabetes or diabetes.

The comforting news is that pre-diabetes is essentially reversible through lifestyle changes such as adopting a well-balanced nutritious diet, weight management and regular exercise.

Type 2 diabetes is a metabolic disorder which is characterized by insulin resistance and high blood sugar levels. It typically develops over time and is a result of a combination of genetic and lifestyle factors, including poor dietary choices, sedentary habits, and obesity. Excessive body fat, especially around the abdomen, is a primary contributor to insulin resistance.

The concept of reversing type 2 diabetes involves achieving and maintaining normal blood sugar levels without the need for medication. While not everyone with type 2 diabetes can achieve complete remission, many individuals can significantly improve their condition through lifestyle changes.

The science behind reversing Type 2 Diabetes is similar to reversing pre-diabetes and involves making healthier lifestyle choices. It is crucial to work with a healthcare provider, such as your primary care doctor or a registered dietitian, to develop a personalized plan for managing and potentially reversing diabetes. The steps that your healthcare provider may advise you on include :

  • Healthy Eating: Adopting a healthier eating pattern is essential. Aim for a well-balanced diet. Focus on whole grains, lean proteins, fruits, vegetables, and healthy fats. Limit the intake of sugar and processed foods. The Mediterranean diet, low-carbohydrate diets, and plant-based diets have been shown to be effective in managing blood sugar levels.
    •  
  • Weight Management: Excess body fat is a major cause of insulin resistance. Weight loss, achieved through a balanced diet and increased physical activity, can help improve insulin sensitivity. Losing even a modest amount of weight, such as 5-10% of your current body weight, can have a significant impact on reducing your blood sugar levels or even reversing type 2 diabetes altogether. Aim for gradual, sustainable weight loss.
    •  
  • Exercise: Regular exercise helps lower blood sugar by increasing insulin sensitivity. A combination of aerobic exercises and strength training is recommended. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. Start slow and gradually increase the intensity and duration of the workouts.
    •  
  • Monitoring Blood Sugar: Regularly check your blood sugar levels and make a record of it, list down the foods consumed, particularly on a day when a blood sugar level is higher than usual. This is a good way to track your progress and will aid in making any necessary changes to the diet.
    •  
  • Stress management: This is a crucial component of diabetes care although it tends to be frequently overlooked. Chronic stress can have a significant impact on blood sugar levels and overall health. People with diabetes, both pre-diabetes and type 2 diabetes, can benefit from effective stress management strategies to help control their condition and reduce the risk of complications. During a period of stress, the body releases stress hormones such as cortisol and adrenaline, called the “fight or flight” response. These hormones can cause blood sugar levels to rise, which can be a problem for individuals with diabetes, especially if stress is a chronic issue. Stress can also lead to insulin resistance, where the body does not respond well to insulin, making it harder for the cells in the body to utilise glucose for energy. This results in higher levels of sugar in the blood. Relaxation methods such as deep breathing, meditation, and yoga can help to reduce stress and manage emotions, and in turn, maintain a better blood sugar control. Stress management is a vital aspect of diabetes care that should not be overlooked.
    •  
  • Medication Management: For some individuals, especially those with long-standing diabetes, medication may be necessary. However, the goal is often to reduce or eliminate the need for medication through lifestyle changes. Work closely with your healthcare provider to adjust diabetes medication as needed, particularly if you experience significant improvements in blood sugar control.

In conclusion, reversing pre-diabetes and type 2 diabetes is an individualised path, there is no single method that fits all individuals and it may also not always be achievable. Nevertheless, the evidence that substantial improvements in blood sugar control, reduced medication dependence, and improved overall health are attainable through lifestyle changes is motivation enough to attempt a lifestyle change. With determination, guidance from healthcare professionals, and a commitment to a healthier way of life, many individuals can experience a brighter and healthier future, even in the face of a diabetes diagnosis. Remember that individual results may vary, and it’s essential to consult with your healthcare provider before making significant changes to your diabetes management plan.

This article first appeared in The Star, 26 November 2023

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21 December 2023

•

5 minute read

Reversing Diabetes: Hope and Health Through Lifestyle Changes

By Dr. Harpreet Kaur A/p Harnam Singh

Dr. Harpreet Kaur A/p Harnam Singh

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