Reversing type 2 diabetes – A Simple Approach
Source : Type2Health LinkedIn
Type 2 diabetes is not a life sentence – it can be reversed with the right approach. The key lies in addressing the root cause: insulin resistance.
Insulin resistance occurs when certain cells in your body become less responsive to insulin. This condition is often accompanied by excessive insulin levels in the bloodstream, known as hyperinsulinemia. When your insulin levels remain consistently high, it’s typically due to excessive glucose in the blood. Insulin is released as a response to the presence of glucose, so the more glucose you have, the more insulin your body produces.
To reverse type 2 diabetes, the focus should not be solely on lowering glucose but on reducing insulin levels. Here’s how you can achieve this:
1. Reduce Your Food Intake Through Intermittent Fasting
Intermittent fasting is a powerful tool to naturally lower both glucose and insulin levels. If you’re new to fasting, start with a 12-hour fasting window each day. Gradually increase this window by one hour per week until you reach a 16-hour fasting period. For example, if your last meal is at 8 pm, aim to eat again at 12 pm the next day.
2.Limited Your carbohydrate intake
Keep your daily carbohydrate intake to no more than 30 grams. Focus on consuming healthy fats and proteins, which do not spike your insulin levels as carbohydrates do.
3. Incorporate Regular Physical Activity
Engage in at least 30 minutes of exercise daily and gradually increase this duration over time. Choose activities that raise your heart rate to an aerobic level, such as brisk walking, cycling, or swimming. Aerobic exercise helps your muscles absorb excess glucose from the bloodstream and use it for energy.
4. Aim For insulin Sensitivity
As a person with type 2 diabetes, your primary goal is to become insulin sensitive, meaning your body responds effectively to insulin. When you lower both glucose and insulin levels through dietary changes, fasting, and exercise, you reduce insulin resistance and improve your overall health.
Key Takeaway
Remember, managing type 2 diabetes is not just about keeping glucose levels in check. It’s about addressing the underlying issue – insulin resistance. By reducing your carbohydrate intake, adopting intermittent fasting, and staying active, you can naturally lower both glucose and insulin levels, paving the way to better health.
These simple, practical, and free steps can empower you to take control of your condition and work towards reversing type 2 diabetes.
