Yes, you heard it right! Reverse your diabetes! This blog will be a bit large, containing all that info about diabetes: its prevention, reversal, low to advanced stages, and many others. We won’t just tell you to eat this, do this, avoid this, etc., and finish the article. We will be trying our best to cover all the topics about diabetes, its complications, various discomforts related to it, and how to come out of it. 

Is Diabetes a disease? Can a diabetic live a long life?

First of all, what is a disease? The meaning of disease: anything that deviates your physical or mental self from its normal condition and is accompanied by pathogens like viruses, bacteria, etc., is called a disease. Diseases are of innumerable types, depending upon their severity. Like Tuberculosis, a lung disease caused by pathogenic bacteria, Mycobacterium Tuberculosis is fatal and severe. Boils are also a bacterial disease that can easily be cured using antibiotics. 

Coming to the point, Diabetes is not a disease! It’s a health condition that is majorly caused by an unhealthy lifestyle, unhealthy diet, family history, obesity and other health factors like PCOS, BP, hormonal issues, gestational diabetes, etc. 

The bottom line is that we should never think diabetes is a chronic illness. It’s just an outcome of your unhealthy lifestyle. That, too, was never monitored for years, and thus, it blasted in the form of Diabetes. 

Diabetes then vs now

Diabetic cases have increased significantly compared to 20 years ago, especially in metropolitan and urbanized cities. Urbanization and technology development have brought advantages like improved infrastructure and resource accessibility. Still, they have also led to unhealthy habits such as consuming fast food, partying excessively, and spending time on movies and unhealthy snacks instead of practising self-care and mindfulness activities like yoga and meditation. Rural areas in India still have a relatively low ratio of diabetic cases.

But, everything has its advantages and disadvantages; it has also habituated us to eat pizza and burgers instead of homemade snacks; it has made us party every weekend, day and night instead of relaxing and being in touch with nature; it has made us infuse our precious time in movies and scrolling reels with all those unhealthy munchies like popcorns, waffles, soda drinks etc. instead of practising soul based things like yoga, meditation, hobby practices, self-care, creativity etc. 

Partying or chilling with buddies is not a bad task until it starts damaging your body and wellness. That’s quite an expensive deal! Of course, nobody will eat salads, fruits, or such healthy stuff at a party! Once in 15 days or once in a month is okay. It’s good to take a break, but not in excess. 

Earlier in the era of our parents, this Diabetes thing was almost rare. Hardly anyone was seen, that too due to age factors or repeated family history.  

Should we go back to the stone age, then? 

The answer is No! You don’t need to reverse your lifestyle. Yes, but there should be some wise changes. A healthy lifestyle is suitable for everyone, not just diabetics or those with a family history of diabetes. 

Eat an abundance of junk now, and after 10-20 years, start your day with medicines and pricks! It’s not a good deal. Keeping everything in balance is indeed an option. Diet, lifestyle, physical workout, etc., all should be at their pace and correctly, which is needed for a healthy and happy body and mind. 

Is it possible to reverse your diabetes?

Diabetic conditions are of two types: Type 1 and Type 2. 

One has insulin resistance, whereas in another, the beta cells, which are made to control blood sugar (glucose), do not respond typically. This leads to raised blood sugar, which can have severe consequences if not diagnosed and monitored correctly.  

Diabetes reversal is possible, but it will take the tax of all the junk you have eaten, all those unhealthy lifestyles you have led, and all those sedentary and restless you have been over the years! It will demand a lot of physical activities, a low-carb diet, and a healthy and energetic routine. As every obese can get slim and fit, and every underweight person can gain weight, does everyone? Here, just the thing needed is proper guidance, motivation and will to be expected and healthy again; to reverse this Diabetes, all you will need are these only. 

What is the difference between Diabetic reversal and Diabetic remission? 

A month of wholesome low-carb diet, all those green salads, low glucose smoothies, healthy seeds, methi water, cinnamon water, a lot of physical exercises and a fit and active lifestyle. After a month, it will indeed show your controlled sugar levels. But is your diabetes reversed now? No, it is just diabetes management, and you are on the journey to reversal. This is called diabetes remission, which means that through a healthy diet and lifestyle, you have restrained your diabetes. 

So, let’s start our journey to kick these unwanted medicines, pills, insulin shots, testing pricks, etc, out of our lives permanently! Yes, but it’s not going to be that easy! Some things we should remember for a fast eased, and proven diabetic reversal are listed below. 

1. Don’t skip medicines from day 1. Until your pancreas doesn’t start working naturally and also the body gets used to it, you have to rely on medicines. 
2. When diabetes becomes chronic and uncontrolled for a long time, it can cause many other minor illnesses, like constipation, gas, flatulence, and allergies to certain foods, such as milk and dairy products. In such cases, we should avoid that particular food or factor to keep our diabetes reversal at a good pace. 
3. Consistency is the key! Practising all those diabetes reversal tips for a few days and then getting back to the old ones will not work. You have to be consistent and dedicated towards your agenda. 
4. Initially, you may feel some discomfort and change, but after a week or so, you will start feeling better and will like the change and progress. 

How do I confirm my diabetes has reversed? 

Now we know what diabetes remission and diabetes reversal are. Now, if you are guilt-free and follow the correct reversal diet and lifestyle, it is the journey to diabetes management. The reversal duration will depend upon many criteria, such as age, type of diabetes, chronic or mild, diet, lifestyle, and many more. 

On average, it will take about six months (with all the guidelines) if you follow all the prescribed guidelines. 

1. After six months or so, when your medications are no longer necessary, your blood sugar levels will return to normal with the diet. 
2. Your HbA1c test, blood sugar levels, cholesterol, and BP are normal. 
3. Then, for a week or so, follow a high-glycemic load diet with enough carbohydrates and nutrients; afterwards, take the ‘Glucose Tolerance test’. If you pass this test, you can confirm that your Diabetic reversal is successful. 

We must understand that Diabetes reversal is not a short-term treatment programme. It can take much more time. Even if you have passed all the tests regarding diabetes, you should not directly eat all those bakery items and unhealthy stuff. 

You have just now emerged from a big malady! To keep yourself safe, eat a healthy and balanced diet. Occasionally, you can also grab those treats and munchies, but that, too, is limited. 

Now, we shall discuss our main topic, plan to reverse your diabetes in 12 weeks. Let’s have a look

Diabetes Reversal plans:

1. The older the disease, the better the treatment:
   How long will it take to heal if you have a small cut? Just a tiny band-aid and some antiseptic cream, it’s gone! And if the same cut gets infected, develops in the wound, and releases pus, it will still take only first aid to be cured! No, it will take many antibiotics, dressings, plasters, etc., for an extended duration. 

The same goes for diabetic conditions. If they are pre-diabetic or just diagnosed, that too due to our carelessness, then it won’t take much time and precautions. It will go away with some of the measures. On the other hand, if diabetes has been present for quite some time and you are in advanced age, and that too if this is hereditary, then it won’t go so quickly! It will surely take a lot of precautionary measures and lots of dedication. 

2. Physical activities for sure:
   Do you know that one of the biggest reasons for diabetes is Obesity, which is caused by sedentary living? If you are not leading a fit and active life today or tomorrow, you will likely be prone to this disorder. In the diabetes reversal, you must focus on your fitness. Brisk walking, yoga, exercises, sports like badminton, football or any cardio will work fantastically! If you are busy, you can opt for either morning or evening walks.
   Of Course, getting busy today and unnecessarily killing time in the hospital bed is not a great idea! Physical activities not only keep your body fit but also keep you jolly and refreshed.  
3. Go for Low glycemic index food:
   What is the Glycemic index? The glycemic index is a measure that identifies how a particular food can raise sugars/glucose in your blood. The low glycemic index of a food means that the food releases glucose in your blood at a slow speed; if the glycemic index of the food is 8, then the particular food is likely to release sugar in your blood at the speed of 8, whereas if the GI of the food is 56, then the food will release glucose in your blood at the speed of 56 which is more.
   
   For diabetes reversal, you need to choose food with low GI. How do you guess which GI foodstuffs a diabetic or in a reversal plan is allowed? Here’s the table-

• GI 1-55= low
• GI 56-70=medium
• GI 70-100=high. 

The lower the GI of food, the faster the reversal will be. Although the GI recommended for diabetics is 1-55, we should prefer as low as possible. It will boost recovery at an incredible pace. Some of the low-GI foods are fish, eggs, lean meat, almonds, broccoli, barley, soybeans, peppers, guava, groundnuts, green gram, etc. 

4. Swap out refined foods and added sweeteners-  Refined and processed foods are like slow poison for our health. They may look pleasing and attractive, but they are loaded with unhealthy fats, sugars and calories, which are not suitable for diabetes and overall health. Once in a while or occasionally, you can take these, but that too in a limited amount. If you crave bakery items, try to bake them at home or buy wholesome grains, wholemeal, oats, and millet instead of refined flour. You should not fully suffer yourself from your treats; being limited and wise is an option. 
5. Eat your meals on time:
   You know your body responds to how you mould it! If you are lazy and eat meals untimely or late at night, then it will probably harm you in future references. If you are at a young age, you may feel these things are illogical and useless, the reason being that at the present moment, your body is solid and immune and well-built, so it is capable of digesting all that junk and unhealthy stuff! In the diabetes reversal programme, you must set a proper meal time. If you are a working person and can’t find an accurate lunch and breakfast time, try to rectify your dinner. Your dinner time should be around 7-8 pm IST.  It gives your body adequate time to digest the food. You are also avoiding problems like acid reflux and indigestion, which is one of the side effects of diabetics. After lunch or after breakfast, probiotic drinks like buttermilk, etc, can be taken. It is suitable for digestion and a good source of calcium and phosphorus. 
6. Keep yourself hydrated every time:
   Dehydration is a leading problem in diabetes. Water is a medium through which nutrients are quickly supplied to the blood, nourishing the organs. Having less water in diabetes can make you prone to muscle stiffness, headaches, dull and dry skin, and more. A diabetic should always keep himself hydrated with caffeine-free liquids; alcohol and such drinks should be avoided. 
7. Morning sips will lower blood sugars. What is an ideal drink we should sip in the morning?
   Hot water with lemon, honey with water, lukewarm water, etc. But for a diabetic, this morning, drinks were upgraded. Amla and bitter gourd juice, cinnamon-infused water, okra water, ash gourd juice, green juices, giloy, etc., should be given regularly. These have excellent medicinal properties and are anti-diabetic. It repairs the pancreatic cells, enabling them to return to normal. 
8. Include most of the raw instead of cooked: 
   In diabetic conditions, you should include more fibres and less carbs. Foods should be light, easily digestible, and make you feel full for a long. All these properties are there in salads and minimally cooked foods. Sprouts, fruits, nuts, green leaves, salads, etc., should be eaten either fresh and raw or lightly steamed or sauteed. This keeps you satiated long and prevents sudden blood glucose spikes. If you have lower immunity and low digesting power, then it is better to steam or saute your food instead of raw. Consuming wholly raw food can increase the risk of infections and digestive troubles for such people.
9. Smoothies instead of juices:
   What is juice? A fruit or veggie is churned and mashed, then strained to get the juice, and the leftovers go into the dustbin. You know what is left, your actual health. All the fibres that we throw to make that juice. Is it healthy? We should know that juices are for patients, babies, and old people because these people cannot digest and munch. Whole fruit or vegetables hold complete nutrition rather than being juiced; juices also increase glucose spikes, which is not a good option. At the same time, a smoothie is nothing but the churned form of fruits or vegetables. It is healthy for diabetics and can be taken in different types: kale-spinach, berries, almond peanut butter, unsweetened almond, coconut or skimmed milk. 
10. Citrus fruits are better than sweet:
    We all like fruits; they are available in many types: some are sweet, some are sour, some are tangy, and some are bitter. Regarding diabetics, citrus fruits are always better than sweet and starchy ones. Fruits like apples, cherries, kiwis, limes, oranges, tangerines, guavas, jamun, etc, are considered best. At the same time, fruits like bananas, mangoes, prunes, and watermelons are not considered safe in diabetes. However, it can be taken once in a while in a safe amount. 

So, with this plan, you can reverse your diabetes naturally. For diabetes reversal, diet works for 80%, and your physical workouts and exercises work for 20%. Both of these should be balanced in their pace and quantity. 

I hope you find this helpful information. If you, too, are a pre-diabetic or suffering from diabetes, do try these remedies. These are not medicines or therapies, just a guide to correcting your diet and lifestyle, which will automatically rectify not just your sugar levels but many other problems as well. Health is wealth, so take care of your health and stay happy.