According to statistics, over 5.8 million people in the United Kingdom alone are living with diabetes, with type 2 diabetes accounting for about 90% of these cases. However, recent studies indicate that simple adjustments to diet and lifestyle can offer new hope for patients.

Type 2 diabetes is often associated with obesity and a sedentary lifestyle. The condition occurs when the body does not produce enough insulin or uses insulin inefficiently, leading to elevated blood sugar levels. If left uncontrolled, the disease can cause long-term complications. Nevertheless, alongside medication, lifestyle changes play a crucial role.

Doctors at the American College of Lifestyle Medicine (ACLM) have identified six important changes that can potentially help patients reverse their condition. These include: eating a balanced diet, regular exercise, sufficient sleep, and avoiding harmful substances.

Doctor Padmaja Patel, President of the ACLM, observed that chronic diseases like type 2 diabetes are typically managed as lifelong conditions. "However, we believe that achieving disease remission should be the guiding principle in the treatment process," the expert stated.

She added that the project's goal is to restore health, extend quality of life, and create a more sustainable healthcare system, rather than merely controlling symptoms.

Below are six detailed recommendations from the ACLM:

Nutrition

Diet is a vital factor in improving type 2 diabetes, helping to control weight, regulate blood sugar, and reduce the risk of complications.

ACLM's advice: "Eat more whole foods, prioritizing plant-based, minimally processed, nutrient-rich meals and snacks."

Physical activity

Similar to nutrition, physical activity helps lower blood sugar, supports weight loss, and limits other health complications.

ACLM's advice: "Engage in physical activity every day. Incorporate strength training, flexibility exercises, and cardio (aerobic) into your daily routine."

Stress management

Experts say that managing stress helps reduce blood sugar levels and decreases insulin resistance. When stressed, the body releases hormones such as cortisol and adrenaline, which cause sudden and dangerous spikes in blood sugar.

ACLM's advice: "Develop healthy coping skills to adapt to life's changes and enhance mental resilience."

Sleep

Patients with type 2 diabetes are advised to sleep from seven to nine hours each night. Lack of sleep increases stress hormones and promotes weight gain, making glucose control more difficult.

ACLM's advice: "Create optimal conditions for seven to nine hours of quality sleep each night, allowing the body time to regenerate and recover."

Patients with type 2 diabetes are advised to sleep from seven to nine hours each night. Photo: Pexels

Social connections

Healthy relationships are closely linked to lower blood sugar and better disease management. Support from community and loved ones helps reduce stress and encourages patients to practice better self-care.

ACLM's advice: "Nurture positive relationships and build connections that bring meaning and purpose to your life."

Avoiding harmful substances

Avoiding alcohol, illicit drugs, and tobacco is essential for managing type 2 diabetes. These substances impair metabolic health and lead to more severe long-term complications.

ACLM's advice: "Avoid behaviors involving consumption or exposure to substances harmful to the body."

By My Y (via Express)