Diabetes is a major health problem for many people in our country today. Especially the type 2 diabetes we are talking about. So if you also have this condition, you must have a big question in your mind, "Can't this be cured?" "Can't I live without medicine?" This is really a heartbreaking issue. So let's talk about this today simply, in a way that you can understand, and like a friend.
What does diabetes 'reversal' really mean?
First, let's understand this. Type 2 diabetes is a chronic condition in which our body cannot use the hormone insulin properly, or does not produce enough of it. As a result, blood sugar levels are constantly high.
Now let's get to that word "remission." In medicine, we have a nicer word for this than " remission," which is remission . Simply put, it means the disease is under control. This means that your blood sugar levels are back to the level of someone without diabetes, which is normal, and you can maintain them without taking any diabetes medication.
There are two main types of remission:
- Complete Remission: Your blood sugar levels have dropped to the level of a healthy person without diabetes.
- Partial Remission: Your blood sugar levels have dropped to prediabetic levels. This is also a big win!
But the most important thing here is this.
Remember, remission does not mean that you are completely cured of diabetes. The underlying condition, which is the problem with insulin, is still present in the body. Therefore, if your lifestyle changes again, your sugar levels can rise. Therefore, this is something that needs to be properly maintained.
So how do we get into this state of 'remission'?
The main and most effective way to do this is to maintain a healthy weight . Yes, you heard me right. Losing weight is the key factor here.
Imagine you're a little overweight. Research has shown that losing 7% to 10% of your body weight can go a long way in controlling your diabetes and reducing your risk of developing it. While this may seem like a big deal, it's not impossible with a little effort.
But don't go on this journey alone. Before you make a plan to lose weight, you should definitely talk to your doctor. Because you want to lose weight in a safe way that suits your health condition.
What is a healthy lifestyle? Let's see!
When we say "a healthy lifestyle," some people get scared. "Oh, do I have to stop eating and drinking everything?" That's not the case. This is about some good habits to add to your life. Let's look at these habits in a table? That's easier.
| Area | Things to do and simple tips |
|---|---|
| Healthy diet | Reduce the amount of food made from oil, sugar, and flour as much as possible. Include foods rich in fiber, such as greens, vegetables, fruits, bran rice, whole grains, and oats in your diet. Reduce the amount of food you eat at the store and make a habit of eating home-cooked meals. |
| Being active (exercise) | Get at least 30 minutes of exercise a day that makes you sweat. This doesn't have to involve going to the gym. Anything like brisk walking, cycling, sweeping the yard, or swimming is good. |
| Avoid sitting still. | If you work in an office chair, get up at least once every half hour and walk around a bit, stretching your body. It doesn't matter if you set a reminder on your phone. Sitting for long periods of time is not good for your body at all. |
| Taking care of mental health | Blood sugar levels can also change when stress increases. So keep your mind relaxed. Try to relax your mind by meditating, doing yoga, listening to your favorite song, or going outside and looking at the trees. |
This is not a strict 'diet', it's a lifestyle!
The most important thing is this. This is not a 'crash diet' that you do for seven days, for a month. This is a set of good habits that you can incorporate into your life. The important thing is to find a healthy diet and exercise routine that you like, that you can do, and that you can do. The best person for that is your doctor . Talk to him or her, and if necessary, meet with a dietitian, to come up with a plan that works for you.
This journey can be a little difficult. But you are not alone. Your family, friends, and especially your doctor will help you. Start with small changes. Starting today, walk for 15 minutes a day. Eat a Kurakkan roti with a vegetable salad instead of bread for dinner. Small things like that can make a big difference.
Take-Home Message
- Type 2 diabetes can be controlled. In medicine, we call it 'remission'. But it is not a complete cure.
- The main and most effective way to do this is to control your weight and maintain a healthy weight.
- Make a healthy diet and daily exercise a part of your life.
- Your doctor will be your biggest supporter on this journey. Talk to him about anything and make decisions based on his advice.
- Your mental health is just as important as your physical health. Try to keep your mind relaxed and happy.
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