Reverse Type 2 Diabetes with exercises, study says

exercise

Diabetes was once thought incurable, as you would need to deal with it for your entire life. Thanks to studies conducted by doctors, it now considered as curable. To be exact the term is reversible. Recently, a study was conducted in reversing type 2 Diabetes through exercise and the findings looks bright.

Yes, it is possible to reverse diabetes

Dr Carl Brandt, GP and medical director at Liva Healthcare said exercising for 50 minutes three times a week could restore normal blood sugar levels and reverse the condition.

“Being diagnosed with, or being told you are at risk of developing diabetes type 2 doesn’t have to be a life sentence of medication,” he told Express.co.uk.

“There is a wealth of research out there showing that making lifestyle changes such as improving your diet and increasing your physical activity levels can remove diabetes type 2 completely.”

“The trouble for many is making lifestyle changes requires forming new habits, which is incredibly hard.”

A landmark 2016 study found that diabetes type 2 could be reversed by switching to a very low calorie diet to encourage weight loss, and then adding in physical activity to maintain weight loss.

“Work in the lab has shown that the excess fat in the insulin producing cell causes loss of specialised function,” said Professor Roy Taylor, Newcastle University, who has pioneered research into reversing diabetes type 2.

“Removal of excess fat allows resumption of the specialised function of producing insulin.”

He used a ‘One, Two’ approach to help reverse the condition.

The first approach is to lose some weight. You would need to restrict calorie intake without additional exercise. Exercise was added instead for phase 2 to support “long term weight maintenance by modest calorie restriction with increased daily physical activity”.

Dr Brandt said getting into the habit of exercising more often can be “incredibly hard to form”.

“In my work as a GP,” he said, “I have often found it can be three months for a new habit to be formed and 18 months for the patient to get the long-term health benefits of the new habit.”

You need to set a realistic goal that you yourself can achieve. Don’t try to overdo it, if you heard that some people manage to set a high realistic goal for themselves, it won’t work for you since they have been doing it for longtime thus it would work only for them.

“Goals need to be individual, measurable and able to be monitored either manually or through an app. That way it will be possible to track your progress and easily identify if goals are not being met.”

According to the research, it would best work if you hae a partner in exercising as that would motivate you to achieve your goal. Your frined would push you to your limit and you would alos do that to tehm. It is a give and take relationship afterall.

“Goals need to be individual, measurable and able to be monitored either manually or through an app. That way it will be possible to track your progress and easily identify if goals are not being met.”

You would need to do a light exercises to achieve your goal.

Here are some recommended exercises that might work for you.

  1. Walking
  2. Tai chi
  3. Weight Training
  4. Yoga
  5. Swimming
  6. Stationary Bicycling

Source: Everyday Health, Express