Dehradun: According to Dr. Shreya Sharma, Consultant, Endocrinology & Diabetes, Pediatric (Ped) Endocrinology, Max Super Speciality Hospital, Dehradun “Diabetes has now become a common disease, and although it is not possible to completely cure it, there are several measures that can help control it. With certain scientific approaches, glucose levels can be improved, and insulin sensitivity can be enhanced. Here, we are discussing some key scientifically-backed measures to control and improve diabetes.”
- Low-Calorie and Balanced Diet
Consuming a low-calorie diet helps reduce body fat, which may assist in improving insulin sensitivity.
Numerous studies have shown that a balanced, nutrient-dense diet that includes foods with a low glycemic index, such as whole grains, fruits, vegetables, and high-fiber foods, helps maintain stable blood sugar levels.
For example, according to “The DiRECT Trial (The Diabetes Remission Clinical Trial)”, a low-calorie diet plan helped many patients with type 2 diabetes maintain healthy blood sugar levels.
- Regular Physical Exercise
Regular physical activity such as walking, yoga, swimming, or gym exercises enhances the muscles’ sensitivity to glucose. Scientific studies demonstrate that both aerobic and resistance exercises improve the body’s response to insulin. A study published in Annals of Internal Medicine found that 150 minutes of moderate exercise each week can help regulate blood sugar levels.
- Weight Management
Losing weight is considered a significant factor in improving type 2 diabetes. A study published in the Diabetes Care journal reported that a weight loss of 5-10% leads to significant improvements in blood sugar control and insulin sensitivity. Reducing abdominal fat is especially beneficial for metabolic health, as visceral fat around the abdomen is often linked to insulin resistance.
- Meditation and Stress Management
Stress can lead to hormonal imbalances in the body, which may affect blood sugar levels. A study published in the Journal of Psychosomatic Research suggested that techniques like meditation, pranayama (breathing exercises), and yoga can positively impact mental health and blood sugar levels.
- Improving Sleep Quality
Lack of sleep increases cortisol levels, which reduces the body’s sensitivity to insulin.
According to a study published in the Sleep journal, adequate and regular sleep patterns help maintain balanced glucose metabolism. Getting 7-8 hours of quality sleep each night can aid in controlling diabetes.
- Intermittent Fasting and Time-Restricted Eating
Intermittent fasting, or time-restricted eating, helps in balanced calorie intake and increases insulin sensitivity.
A study published in Cell Metabolism found that intermittent fasting leads to weight loss and improved insulin sensitivity, which can help reduce symptoms of diabetes.
- Medicinal and Therapeutic Interventions
Proper use of medications, such as metformin, and newer anti-diabetic agents, can help control blood sugar levels when prescribed by a doctor.
In some cases, bariatric surgery has been found to be effective for improving diabetes. A study published in The New England Journal of Medicine reported that bariatric surgery had a positive effect on glucose levels in patients with type 2 diabetes.
Conclusion
Based on these scientific measures, lifestyle changes and attention to diet can significantly control type 2 diabetes. However, it is important to understand that diabetes is a chronic disease, and complete eradication is not always possible. Therefore, regular monitoring and consultation with a doctor are essential.
