24 May, 2025
10 Natural Ways to Reverse Type 2 Diabetes
Adopt a Low-Carb, Whole-Food Diet: Reduce refined carbohydrates (white bread, sugar, soda) helps lower blood glucose spikes. Eat avocados, nuts, olive oil, fish, poultry, legumes and whole grains in moderation
Source: Google
Lose Excess Weight: Even a 5–10% reduction in body weight can significantly improve insulin sensitivity and glycemic control. Focus on sustainable weight loss through diet and physical activity
Source: Google
Regular Exercise: Aim for at least 150 minutes of moderate activity per week, such as: Brisk walking , cycling, swimming , resistance training
Source: Google
Increase Fiber Intake: High-fiber foods slow down digestion of carbs and sugar absorption: Leafy greens, berries , chia seeds, beans and lentils are rich in fibre
Source: Google
Stay Hydrated: Water supports kidney function and helps flush out excess glucose through urine. Avoid sugary drinks and limit fruit juices
Source: Google
Get Sufficient Sleep: Poor sleep affects hormones like cortisol and insulin, increasing diabetes risk. Aim for 7–9 hours of quality sleep per night
Source: Google
Manage Stress: Chronic stress elevates blood sugar via increased cortisol levels. Helpful practices include: Meditation, deep breathing exercises and yoga
Source: Google
Some foods and herbs like cinnamon, fenugreek seeds , apple cider vinegar and bitter melon may support glucose control
Source: Google
Monitor Blood Sugar Regularly: Frequent monitoring helps identify patterns and track impact of lifestyle changes, enabling better decisions and personalised adjustments
Source: Google
Limit Processed Foods and Added Sugars: Highly processed foods with hidden sugars and unhealthy fats worsen insulin resistance. Read labels carefully and minimise intake of packaged snacks
Source: Google
Shubman Gill Fitness : ਟੈਸਟ ਕਪਤਾਨ ਸ਼ੁਭਮਨ ਗਿੱਲ ਦੀ ਫਿਟਨੈਸ ਦਾ ਕੀ ਹੈ ਰਾਜ਼, ਜਾਣੋ