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Type 2 diabetes is a chronic disease that cannot use insulin correctly to the body and sugar is formed in the blood. While many remedies are available, you can also help your medicines using natural methods to reverse it.
Also read Nutritionist says that to prevent or reversed diabetes, swap these 5 foods: ‘Swap the fruits in the morning …’
On 23 May, fitness coach Alvin took his Instagram page, fitness by Alvin, to share 6 things that can naturally do to reverse type 2 diabetes. He said, “More than 90 million Indians have diabetes or predeabitates. But good news here: Type 2 diabetes is not a life sentence. In many cases, it can be reversed. Let’s break the science-supported strategy to do it,” he wrote. Alvin suggested 6 things that you can start doing immediately:
1. Lose intestine fat – root cause
According to the fitness coach, research suggests that 86 percent of the participants got diabetes exemption due to losing 10–15 kg. “The intestinal fat (especially around the liver and the pancreas) operates insulin resistance,” he explained and suggested to focus on fat loss, not just blood sugar control.
Do this:
• Lack of calories through real food
• High-protein food (1.5 to 2g/kg body weight)
• 30-45 minutes exercise daily (power + walk)
2. Eat for blood sugar stability, not just “low sugar”
“Forget the crash diet. The target for a low glycemic load (GL) diet,” he explained. Here is a list of low GI foods, which was suggested by Alvin in the previous post. Low-GL reduces glucose spikes after a meal after meals and improves HBA1C.
eat more:
• Non-Starchy Veggies (Palak, Bhindi, Broccoli)
• Low-GL fruit (apple, berries, orange)
• Protein -rich foods (eggs, pulses, tofu, fish, cheese)
• Good fat (nuts, seeds, avocados, ghee)
Limit:
• White rice, maida, sugar
• Fruit juice and sugary drinks
• Processed snacks and sweets
3. Stop it, especially after meals
Alvin cited a study, “Blood sugar spikes (diabetes care, 2013) were significantly reduced in 10 minutes since just 15 minutes of walking.” He suggested:
Walk every day:
• 8,000-10,000 steps
• Resistance Training 3x/Week
• Walking 10-15 minutes after lunch and dinner
4. Manage stress + improve sleep
According to fitness coach, “chronic stress = high cortisol = more insulin resistance”. Additionally, poor sleep means poor glucose control.
Target for:
• 7-8 hours of sleep
• Evening air-low routine
• Stress reducing: breath, meditation, jernling, time outdoor
5. Monitor progress – just don’t guess
Fitness coach suggested tracking these three factors weekly:
• Fasting blood sugar (<100 mg/dL)
• HBA1C (<5.7%)
• Waist perimeter (↓ belly fat =) insulin sensitivity)
Bonus: Use a CGM (continuous glucose monitor) to identify Chinese-pricing foods.
6. Consider these natural AIDS (optional, evidence-based)
Alvin warned that before taking AIDS, someone should always consult his doctor and suggested:
• Burbreen: Natural Metformin Effect
• Cinnamon: Insulin sensitivity can improve
• Vitamin D, magnesium, omega -3S to support metabolic health
According to the fitness coach, the reversal signs include:
• Fasting Glucose <100 mg/DL
• HBA1C <5.7%
• No meds, stable sugars, no high energy
Note the readers: This article is only for informative purposes and is not an option for professional medical advice. Always consult your doctor with any question about a medical condition.
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