Tips Worth Repeating: How To Reverse Type 2 Diabetes
By Matt McMillen

Although type 2 diabetes cannot be cured, it can be reversed by eating right and exercising regularly. Changes to your diet, trips to the pool, and regular walks can help put type 2 diabetes in retreat.

"If you take obesity out of the picture, your diabetes will improve dramatically," says Osama Hamdy, the medical director of the Obesity Clinical Program at the Joslin Diabetes Center.

Lowering carbohydrate intake is crucial because too many carbs will cause your blood sugar levels to spike, says Cleveland Clinic endocrinologist Betul Hatipoglu.

Try to pass on peas, corn, carrots, and other starchy vegetables, focusing instead on leafy greens. Get most of your protein from poultry rather than red meat. Eat oily fish twice a week because it is full of healthy fat. Choose breads that have a lot of fiber. People with diabetes who are overweight should expect to cut 700 to 1,000 calories from their daily diet, Hamdy says.

In addition to helping you lose weight and build muscle, exercise stimulates insulin sensitivity, enabling the body to better manage its blood sugar. Exercise routines should be simple and varied, Hamdy says. He recommends 10 minutes of stretching and aerobics in the morning, 10 minutes of walking at lunchtime, and 10 minutes with resistance bands or dumbbells in the evening.

People with type 2 diabetes who eat right and keep fit can often hold the disease in check without the aid of medication or insulin.

Read more tips on reversing type 2 diabetes from article author Matt McMillen here. And for more tips on exercising, click here.


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Originally published by WedMD on June 1, 2010. Portions reprinted by on June 8, 2010.

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