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Type 2 diabetes is one of the most common chronic diseases in the world, affecting millions of people.
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However, studies indicate that it is possible to reverse this condition with lifestyle changes.
A study published by the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), in the United States, notes that weight loss, a balanced diet, and physical activity can significantly improve insulin resistance and allow many patients to reduce or eliminate the need for medication.
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If you want to control your blood sugar, regain your health and reduce your dependence on medications, follow this guide with 12 Essential Steps to Becoming an Ex-Diabetic.
1. Reduce Consumption of Refined Carbohydrates
Refined carbohydrates, such as white bread, pasta, and sweets, are primarily responsible for blood glucose spikes.
This happens because they are digested and absorbed quickly, causing sudden increases in blood sugar levels.
Choose whole grain, fiber-rich foods like brown rice, oats, and legumes, which help control sugar absorption and keep energy levels balanced.
Practical example:
Replace white bread with whole-wheat bread, eat chickpea pasta, and replace white rice with whole-wheat rice or quinoa.
What would you like to do?
Read on!
2. Adopt a Diet Based on Protein and Healthy Fats
Lean proteins, such as fish, chicken, eggs, and low-fat dairy products, help stabilize glucose levels and prolong satiety.
Healthy fats, such as those found in olive oil, avocado, and nuts, help reduce inflammation and improve insulin function.
Practical example:
Include a handful of nuts as a snack and use olive oil to dress salads.
3. Practice Physical Exercise Regularly
Physical exercise is one of the most effective ways to increase insulin sensitivity.
Activities such as daily walking, weight training, and aerobic exercise help reduce blood sugar levels and improve cardiovascular health.
Studies of the American Diabetes Association suggest that at least 150 minutes of moderate physical activity per week is ideal for diabetes control.
Practical example:
Walk 30 minutes a day after lunch or dinner and do resistance exercises 2 to 3 times a week.
4. Control your body weight
Excess weight is directly related to insulin resistance.
Losing between 5% and 10% of body weight can significantly improve insulin sensitivity and reduce blood glucose levels.
This can be achieved through a balanced diet and a more active lifestyle.
Practical example:
If you weigh 80 kg, losing between 4 and 8 kg can already bring significant improvements to your health.
5. Avoid Ultra-Processed Foods
Soft drinks, snacks, filled cookies, and sausages contain hidden sugars, harmful fats, and preservatives that can worsen metabolic health.
Prioritize natural and fresh foods, such as fruits, vegetables, and quality proteins.
Practical example:
Replace processed juices with water with lemon slices or natural teas.
6. Eat More Fiber
Fiber is essential for intestinal health and helps reduce the absorption of sugars.
Foods such as chia, flaxseed, oats, legumes, and green leafy vegetables facilitate digestion and promote better glycemic control.
Practical example:
Add a spoonful of chia to your yogurt or breakfast smoothie.
7. Drink More Water
Proper hydration is essential for the body's sugar metabolism. Water also helps eliminate toxins and improves kidney function.
Avoid processed juices and soft drinks, which contain high levels of sugar.
Practical example:
Drink at least 2 liters of water a day and always carry a bottle with you.
8. Bet on Antioxidant Foods
Lemon, green tea, and brightly colored vegetables contain antioxidants that fight inflammation and improve insulin function.
Foods rich in vitamin C, such as oranges and strawberries, also strengthen the immune system and help control diabetes.
Practical example:
Include berries in your breakfast and drink green tea between meals.
9. Sleep Well
Sleep deprivation can increase insulin resistance and lead to poor blood sugar control.
A study of the Harvard Medical School showed that people who sleep less than six hours a night have a significantly higher risk of developing type 2 diabetes.
Prioritize quality sleep and aim for seven to nine hours of sleep per night.
Practical example:
Establish a nighttime routine by avoiding screens at least 1 hour before bedtime and setting a regular bedtime.
10. Control Stress
Chronic stress releases hormones such as cortisol, which increase blood glucose levels.
Practices such as meditation, yoga, outdoor walks, and deep breathing can help reduce stress and balance metabolism.
Practical example:
Practice deep breathing for 5 minutes whenever you feel anxious.
11. Avoid Excessive Alcohol Consumption
Alcohol interferes with glucose metabolism and can affect insulin function. If you drink, do so in moderation and opt for low-sugar options, such as dry wine.
Practical example:
Limit alcohol consumption to a maximum of two glasses of dry wine per week.
12. Monitor your glucose levels
Regular monitoring of blood glucose levels helps identify patterns and make necessary adjustments to your diet and lifestyle.
Use a glucometer or monitor with periodic tests to ensure adequate control of the condition.
Practical example:
Measure your fasting glucose daily and keep a food diary to identify the impact of food on your blood sugar levels.
Control your diabetes with apps
mySugr — Manage diabetes
mySugr is one of the most popular apps for diabetes management.
It allows you to record blood glucose levels, calculate the amount of insulin needed, and generate detailed reports for medical follow-up.
It also features challenges and rewards to motivate users to maintain good habits.
Main functions:
- Automatic recording of glucose levels;
- Insulin and carbohydrate calculation;
- Report generation for the physician;
- Integration with continuous glucose monitoring devices;
- Personalized advice and motivational challenges.
Requires additional equipment? mySugr can be used manually, but is enhanced when connected to a continuous glucose monitor (CGM).
APPLICATION
mySugr – Manage diabetes
Diabetes – Blood Sugar
This app helps you monitor your glucose levels easily and conveniently.
It allows you to record daily measurements, identify patterns over time, and offers detailed graphs for better disease control.
It also sends reminders to take medications and perform glucose checks.
Main functions:
- Glucose log and trend analysis;
- Notifications and reminders for medication and measurements;
- Creation of glycemic evolution reports;
- Integration with glucose monitoring devices;
- Educational information about diabetes.
Requires additional equipment? It can be used manually or synced with compatible glucose meters for more accurate tracking.
APPLICATION
Diabetes – Blood Sugar
Conclusion
Reversing type 2 diabetes is possible, as long as you adopt a healthy lifestyle and maintain discipline.
Small daily changes can have a big impact on your health.
Start now and take the first step towards being a ex-diabetic!
Research Sources
- National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK)
- American Diabetes Association
- Harvard Medical School