Can type 2 diabetes be reversed naturally? It’s a question worth asking—and one that millions of individuals are already exploring. In 2021, over 75% of people with diabetes reported looking into natural ways to reverse their condition, and many had tried at least one.
So, what natural remedies are available for type 2 diabetes? And is there any evidence that they work? Lifestyle choices and personalized care play an important role in managing and potentially reversing type 2 diabetes. But before you make any big changes, make an appointment with your doctor for guidance.
A reputable doctor with experience in endocrinology, like Dr. Roz, is your most important tool on this journey. Dr. Roz is a naturopathic doctor who specializes in looking at your health from every angle and tailoring a care plan that’s just for you. She’ll help you find the best treatments to manage your symptoms and control your diabetes naturally.
Understanding Type 2 Diabetes
Type 2 diabetes affects over 11% of adults in the United States, and another 10% have prediabetes. Most people have heard of diabetes, but that doesn’t mean they understand it. So what is diabetes?
Insulin Resistance and Prediabetes
To understand diabetes, there are a few helpful terms you need to know:
- Glucose is your body’s main source of energy. It’s produced by your body or obtained through food.
- Insulin is a hormone produced by the pancreas that helps glucose get out of the blood and into cells for energy use.
- Insulin Resistance is when your cells can’t easily take up glucose. When this occurs, your pancreas makes more insulin to make up the difference, and as long as your pancreas can keep up, your blood sugar levels will stay in a healthy range.
- Prediabetes is when your blood sugar levels are high, but not high enough for diabetes. It usually occurs in someone who is already experiencing insulin resistance, or whose pancreas isn’t making enough insulin. Without enough insulin, the glucose levels in the blood remain high, and over time, this can lead to diabetes.
Now that we’ve got the basics, let’s look closer at diabetes.
What is diabetes?
Diabetes is a condition where the body is insulin resistant and either doesn’t make enough insulin or doesn’t use it properly, leading to too much glucose in the blood. When glucose stays in the blood, blood sugar levels get higher, and eventually, the body can’t produce or use enough insulin to keep the levels in the healthy range. This also means that the cells aren’t getting the glucose they need for energy.
High blood sugar levels can increase the risk of health problems and cancer, and cause harm to the eyes, kidneys, nerves, and heart—all common complications of diabetes. While not all risk factors for diabetes can be changed, the good news is that insulin resistance and high blood sugar can be affected by lifestyle changes.
Risk Factors and Lifestyle Considerations
Who is most likely to get diagnosed with diabetes or prediabetes? Prediabetes risk factors are almost identical to those for diabetes. You’re at risk for both prediabetes and type 2 diabetes if you:
- Have extra weight or obesity.
- Are over age 45.
- Have a family history of type 2 diabetes, especially in a parent or sibling.
- Participate in physical activity less than 3 times per week
- Have NAFLD (non-alcoholic fatty liver disease)
- Had gestational diabetes or gave birth to a baby who was over 9 pounds.
- Are African American, Hispanic, Latino, American Indian, Alaska Native, or some Pacific Islander or Asian American people.
Preventing and managing diabetes is crucial to lower the chances of serious health problems, like kidney failure and vision impairment, that can accompany it. While you can’t change your genetics, you can adjust your weight, nutrition, stress levels, and physical activity level. Whether you’re at risk or already have a diagnosis, even small changes can have a big impact, so talk to your doctor about sustainable lifestyle changes that can help reduce your risk of diabetes and improve your health outlook naturally.
The Science Behind Reversing Type 2 Diabetes
When we hear “reversing” in reference to serious medical conditions, it can cause alarm bells to go off. There are a lot of scams out there, and it’s good to be skeptical of big claims. So, what do we mean when we talk about reversing type 2 diabetes? We’re talking about achieving non-diabetic glucose levels without medications.
The incredible thing is that there are reliable studies showing that reversal is possible. The NDPP (National Diabetic Prevention Program) is a large, long-term study that asked the question: “We know an unhealthy diet and lifestyle can cause type 2 diabetes, but can adopting a healthy diet and lifestyle prevent it?” And after 3 years, the answer was a big “Yes!” Here are some key takeaways:
- The study took people at risk for type 2 diabetes and gave them either a medication, a placebo pill, or a 24-week diet and lifestyle intervention. Then they looked at the outcomes after 3 years.
- The “Diet & Lifestyle Group” had a 58% lower risk of developing diabetes than the placebo.
- Those ages 60 or older in the same group had a 71% lower risk, even better than younger participants.
- After 10 years, the “Diet & Lifestyle” participants still had a 34% lower risk of developing diabetes, proving that the results last long after the changes are made.
- The results were similar across all racial and ethnic groups, and across all genders.
Other studies show similar results—reversal is possible through significant weight loss and lifestyle changes. Next, we’ll take a closer look at what lifestyle changes are effective and why.
Key Strategies for Reversing Type 2 Diabetes
Under the supervision of your doctor, changing your lifestyle can help you prevent, manage, or reverse type 2 diabetes. Here are some key strategies to explore:
Diet & Nutrition
The most effective dietary changes are ones you can sustain, which is another reason your doctor is important in this process. They can help you make the changes that will have the biggest impact on your health. Overall, you want to focus on low-carb, whole food diets. Here are some tips:
- Increase your fruit and vegetable intake
- Increase your intake of legumes and other fiber-rich foods
- Swap refined grains for whole grains
- Switch from soda, juice, and other sugary drinks to water, seltzer, or coffee and tea without sugar
- Avoid processed red meat
- Eat less meat in general
- Incorporate healthier fats, especially plant oils and omega-3 fats
Movement and Exercise
Just like diet, new exercise programs are most effective when they are sustainable. You probably won’t be able to run a 5k this week if you’ve been sitting 90% of your days, but anyone can add activity. Start by committing to move more frequently every day. Then consult with your doctor on what activities and exercises are good for your health needs.
Remember, moving your body doesn’t have to mean a trip to the gym. Instead, try finding activities you enjoy that also get you moving, such as:
- Gardening
- Nature Walks
- Yoga or Tai Chi
- Dancing
- “Fun Runs,” such as a color run, or a “walk for a cause.”
- Community classes, like tennis, Zumba, or pickleball
- Bike riding
Just be sure to consult your doctor before starting any new exercise routines.
Weight Management
According to one study, weight loss was the biggest predictor of insulin sensitivity improvement. Reducing fat in the body can improve overall metabolic function and reduce insulin resistance, improving or reversing signs of diabetes. It’s a complex relationship, but the numbers don’t lie: even a 5% to 10% reduction in weight (10 to 20 pounds for a 200 pound person) shows significant improvements in inflammation and insulin sensitivity.
Monitoring and Support
While these changes can be extremely beneficial to your health, it’s always recommended to consult a medical professional before changing your lifestyle, and never stop your medications without medical supervision. It is possible to be experiencing diabetes without feeling the symptoms, especially in earlier stages, and you risk long-term damage to your health if you choose to “go it alone”. Even when things are going well, it’s important to check in regularly for monitoring and maintenance to ensure they stay that way, and that any issues are addressed quickly.
Challenges and Limitations
Managing diabetes with lifestyle changes is possible and can keep you living a vibrant, healthy life, but it’s not magic, and it doesn’t work the same for everyone. Lifestyle changes are most effective in the early stages of diabetes. As the disease gets more advanced, they may not be enough to improve all the health issues that have arisen.
In addition, genetic predisposition plays a role for many people—you can’t trick your genes into thinking you’re someone else. There’s nothing wrong with using medications and other treatments to assist your lifestyle changes. In fact, studies have shown that in many cases, medications and lifestyle changes can boost each other and make the overall treatment more effective.
Finally, reversing diabetes is not a cure, it’s more like remission. This means that without the factors that contribute to reversal, the changes may not be permanent. In other words, you have to commit to sustaining the lifestyle changes you make if you want the results to last as long as possible. This is why working with an experienced medical professional to create a sustainable and personalized plan is crucial for success.
Steps to Begin Your Journey
Wondering how to get started? Here are 3 steps you can take today to start on your journey to reverse diabetes:
- Decrease processed and sugary foods: This is one change that you can be sure any doctor will support. These foods wreak havoc on your body and can easily be replaced with whole foods.
a. ACTION – Look at your typical eating habits and pick one processed/sugary food or drink every day that you can swap for a whole food or non-sugary drink.
- Commit to move more: This doesn’t mean starting a new exercise program (ask your doctor for help with that). It’s just about doing a little more than what you’re already doing, and really it’s more about awareness and habit-building skills that will come in handy later.
a. ACTION – Examine your typical activity levels and identify one place that you can commit to moving more daily. Examples include, setting a reminder to get up once per hour, parking farther away than usual, taking the stairs instead of the elevator, or stretching for a few minutes when you wake up.
- Schedule an appointment with an endocrinology expert, like Dr. Roz. No matter where you are in your journey, an experienced doctor can help. They’ll do tests to determine what the problem is, so they can identify the most effective treatment plan for your health needs.
a. ACTION – Schedule a Free Discovery Call with Dr. Roz to learn more about managing your diabetes holistically.
A Path to Healthier Living
The potential to reverse type 2 diabetes naturally is within your reach. With dedication and the right resources, you can transform your lifestyle and find holistic ways to manage your blood sugar and improve your overall health. Your commitment makes all the difference on this journey.
If you’re ready to take a step towards a naturally healthier you, Dr. Roz is the expert you’re looking for. With diet and nutrition guidance, healthy habit building, and a customized treatment plan that addresses co-occurring conditions as well, you’ll be on the road to thriving in no time!
And with three easy steps for getting started, you can start feeling better right away. So, what step will you take today?
