6 Lifestyle Changes for Women to Reverse Type 2 Diabetes | Health

Diabetes is increasing worldwide in people of all age groups and genders. The belief that women are at a lower risk of developing diabetes is a myth because studies have shown that the metabolic disorder is equally prevalent in both men and women. However, women are also at risk of gestational diabetes. According to a recent review, the lifetime risk of developing diabetes in men from the age of 20 is 55.5 percent, while in women it is 64.6 percent. Obesity, high blood pressure and living in urban areas are risk factors for diabetes in women. Hormonal changes during a woman’s menstrual cycle and menopause can affect blood sugar in women and increase their risk of diabetes. (Also Read: Summer May Worse Diabetes; Tips To Manage Blood Sugar During Heat Wave)

Walking can help reduce the symptoms and risk of diabetes.  (unsplash)
Walking can help reduce the symptoms and risk of diabetes. (unsplash)

When it comes to reversing diabetes, there is no one-size-fits-all diet and fitness schedule. Every person is unique and reversing this lifestyle disorder may require different interventions for everyone. Monitoring blood sugar levels regularly can help them predict which foods or exercises will work best for them. Symptoms of diabetes in women may be slightly different than in men. Women with diabetes may experience longer or heavier periods. Diabetes can also reduce a person’s libido and ability to enjoy intimacy. Women with diabetes may also experience vaginal dryness or a higher risk of developing vaginal yeast infections with a greater risk of developing urinary tract infections (UTIs) during their lifetime.

It is important for women to pay attention to these symptoms because uncontrolled diabetes can put them at risk of complications such as kidney disease, vision loss, various skin conditions, neurological problems and, in the worst cases, severe amputations.

“Women are often neglected when it comes to access to quality healthcare. But with the advancement of technology and access to the internet and smartphones, it has become easier to educate women about the need to keep diabetes under control. Empower them to voice their concerns and achieve their health potential,” BeatO’s Chief Clinical Officer Dr Navneet Agarwal says.

It is possible to reverse pre-diabetes and diabetes in women and the following measures suggested by Dr Navneet can help.

1. Structured physical activity

To keep your sugar levels within the prescribed range, it is important to exercise regularly. Being a diabetic, it is important that you consult your doctor or health coach before engaging in heavy exercise. Exercise can help you maintain a healthy body weight and reduce your stress levels. It helps you control your blood glucose levels and avoid the risk of heart disease.

2. Eating the right diabetic diet

If you want to reverse and control type 2 diabetes, it is important that you take a close look at your diet. You should keep your carb count in check and make sure you eat enough fiber. You should also eat more unsaturated fats to keep yourself full longer. Unsaturated fats help you lower your cholesterol, normalize heart control, and reduce inflammation.

You should avoid eating fried and sugary foods and also use diabetes-friendly cooking methods to prepare your meals. Also, avoid carbonated and sugary drinks.

3. Sleep hygiene

Adequate sleep is essential if you want to reverse type 2 diabetes. If you’re sleep deprived, it can cause an increase in a hormone called ghrelin, the hunger hormone. This leads you to eat more foods that cause a spike in your sugar levels. It also puts you at risk of obesity. If you want to speed up your reversal process you should sleep at least 8 hours a day.

4. Self-care and self-control

Both self-care and self-control are essential aspects of diabetes reversal. You must exercise self-control when it comes to making the right daily choices related to diabetes management. Self-care, on the other hand, involves keeping a close eye on your chronic condition and making sure you monitor your sugar levels regularly. Once you know your sugar levels, you’ll be able to make the right changes to your diet and lifestyle.

5. Stress management

Your stress and anxiety can directly affect your sugar levels. If your stress level is too high, it can cause a spike in your sugar levels. Although it is impossible to eliminate stress from your life, you can take steps to reduce your stress levels. You can have a good laugh with friends, practice meditation, burn incense or join a dance class. When your stress level is under control, you will be able to lead a happier life.

6. Stop substance abuse

As a person with diabetes, you are advised to limit your alcohol intake. Alcohol abuse is harmful to diabetics and non-diabetics alike. This can interfere with your ability to function normally and may even cause clinical impairment. Like alcohol, smoking is not advised if you want to reverse and control type 2 diabetes.

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