6 lifestyle changes for women to reverse type 2 diabetes

Diabetes can affect all aspects of a woman's wellness from sexual, reproductive health to kidney diseases and nerve issues. Expert tips on diabetes reversal.

Diabetes has been on rise across the globe in people of all age groups and genders. Believing that women are at a lesser risk of developing diabetes is a myth as studies have shown that the metabolic disorder is equally prevalent in both men and women. However, women are additionally at risk of gestational diabetes that occurs during pregnancy. According to a recent review, the lifetime risk of males developing diabetes from the age of 20 years is 55.5% while in case of women, the figure stands at 64.6%. Obesity, hypertension, and living in an urban area are among the risk factors for diabetes in women. Hormonal changes during a woman's menstrual cycle and menopause can also affect blood sugar in women and raise risk of diabetes in them. (Also read: Diabetes can worsen in summer; tips to manage blood sugar amid heat wave)

Walking helps in alleviating symptoms and risk of Diabetes.  (Unsplash)

When it comes to diabetes reversal, there is no one-size-fits-all diet and fitness schedule. Every individual is unique and reversing this lifestyle disorder may require separate interventions for all. Monitoring blood sugar levels regularly can give one an idea what foods or workout works for them the best. Symptoms of diabetes in women may slightly differ with those from men. Diabetic women may experience longer or heavier periods. Diabetes can also lower one's libido and ability to enjoy intimacy. Women with diabetes can also have vaginal dryness or they may be at a higher risk of getting a vaginal yeast infection along with greater risk of developing urinary tract infection (UTI) in their lifetime.

It is important for women to pay attention to these symptoms as uncontrolled diabetes can put them at risk of complications like kidney disease, loss of vision, various skin conditions, nerve issues and in worst cases may result in the much-dreaded amputation.

"Women have usually been neglected when we talk about access to quality healthcare. But with the advent of technology and the accessibility to the internet and smartphones, it has become easier to educate women about the necessity of keeping their diabetes under control. It’s time to empower them to voice their concerns and achieve their health potential," says Dr Navneet Agrawal, the Chief Clinical Officer of BeatO.

It's possible to reverse prediabetes and diabetes in women and for the same the below-mentioned interventions 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 workouts. Exercising will help you maintain a healthy body weight and also decrease your stress levels. It will help you in regulating your blood glucose levels and help you avoid the risk of heart diseases.

2. Eating the right diabetes diet

If you want to reverse and control Type 2 diabetes, it is important that you keep a close check on your diet. You should keep your carbohydrate count under control and make sure that you eat enough fibre. You should also eat more unsaturated fats to keep yourself full for longer. Unsaturated fats can also help you lower your cholesterol, normalise cardiac control and reduce inflammation.

You should avoid eating fried and sugary foods and also use diabetes-friendly cooking methods to prepare your meals. Also, do not consume carbonated and sugary beverages.

3. Sleep hygiene

Getting adequate sleep is essential if you wish to reverse Type 2 diabetes. If you are sleep deprived, it can lead to an increase in the hormone called ghrelin, the hunger hormone. It will lead you to overeat foods that will lead to a spike in your sugar levels. It will also put you at a risk of obesity. You should get a minimum of 8 hours of sleep in a day if you want to speed up your reversal process.

4. Self-care and self-control

Both self-care and self-control are essential aspects of diabetes reversal. You should practise self-control when it comes to making the right everyday choices that concern diabetes management. Self-care on the other hand includes keeping a close check on your chronic condition and making sure that you monitor your sugar levels on a regular basis. After knowing your sugar levels, you will be able to make the right changes to your diet and lifestyle.

5. Stress management

Your stress and anxiety can directly impact your sugar levels. If your stress levels are too high, it can lead to a spike in your sugar levels. Although it is impossible to remove stress from your life, you can take measures to reduce your stress levels. You can have a good laugh with friends, practice meditation, light up incense sticks, or get yourself enrolled in a dance class. When your stress levels are under control, you will be able to lead a happier life.

6. Stop substance abuse

Being a person with diabetes, you are advised to limit your alcohol consumption. Substance abuse is harmful for diabetics and non-diabetics alike. It can hamper your ability to function normally and also lead to clinical impairments. Just like alcohol, smoking is also not advised if you wish to reverse and control Type 2 diabetes.

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