Diabetes: What You Need to Know and How to Take Control

Diabetes is one of those topics that’s becoming impossible to ignore. With more people being diagnosed every year, it's clear we need to get ahead of it. But let’s cut through the noise and dive into the facts—Type 2 diabetes is something we can control, and in many cases, reverse.

What is Type 2 Diabetes?

Type 2 diabetes is a chronic condition where blood sugar (glucose) levels are too high. This happens because your body either:

• Doesn’t produce enough insulin

• Doesn’t respond to insulin effectively (known as insulin resistance)

Insulin is the hormone that helps move sugar from your bloodstream into your cells to be used for energy. When this process gets disrupted, glucose builds up in your blood, starving your cells of energy. Over time, this can lead to serious health problems.

Common Symptoms of Type 2 Diabetes

Type 2 diabetes creeps up on you, and the early signs can be easy to miss. Here are some symptoms to watch out for:

• Constant hunger

• Fatigue and lack of energy

• Excessive thirst

• Frequent urination

• Blurry vision

• Tingling or numbness in hands and feet

If these sound familiar, it might be time to get checked out, especially since diabetes can lead to more severe issues down the road like heart disease, dementia, and even certain types of cancer.

How to Test for Diabetes

The best way to check if you’re at risk for Type 2 diabetes is through a blood test called HbA1C. This test measures your average blood glucose levels over the past 2-3 months and gives a clear picture of whether things are under control.

When should you test? 

Regular testing is crucial, especially during life stages that affect hormones, such as puberty and perimenopause. Hormonal shifts can trigger insulin resistance, making women especially vulnerable to temporary insulin issues during these times.

How to Reverse Type 2 Diabetes Naturally

The good news? Type 2 diabetes is not a life sentence. With a few smart lifestyle changes, it’s possible to reverse the condition or, at the very least, keep it under control.

Here’s how:

1. Reduce Sugar and Simple Carbs

This is the big one. Start by cutting back on sugars and simple carbohydrates, which cause your blood sugar to spike. That means avoiding obvious culprits like sweets and sugary drinks, but also watching out for hidden sugars in packaged foods. Read labels carefully—you’ll be surprised at how sneaky sugar can be.

2. Eat More Fiber and Healthy Carbs

Focus on high-fiber foods like fruits, vegetables, and whole grains. These foods help stabilise your blood sugar, give you lasting energy, and keep you feeling full longer. Plus, they’re packed with nutrients that your body loves.

3. Practice Portion Control

It’s not just about what you eat, but how much. Eating mindfully, paying attention to your hunger cues, and stopping when you’re full can make a huge difference. Slowing down helps prevent overeating and keeps your blood sugar in check.

4. Move More

Exercise is a game-changer for managing blood sugar. You don’t need to go hardcore—just walking after meals can improve insulin sensitivity. Aim for 30 minutes of physical activity each day. It’s not about perfection; it’s about consistency.

5. Prioritise Sleep

Not getting enough quality sleep? It could be throwing off your blood sugar levels. Sleep affects hormones like insulin, so make sure you're getting those 7-9 hours. A consistent sleep routine can help regulate your blood sugar and improve your overall health.

6. Try Magnesium Supplements

Magnesium plays a role in blood sugar regulation and helps with sleep. Many people don’t get enough magnesium through their diet, so consider adding a supplement to help your body manage blood sugar better.

Debunking Common Diabetes Myths

There’s a lot of misinformation about diabetes, so let’s clear up a few things:

• Myth 1: Eating fruit causes diabetes.

  
  

  Reality: Fruit has natural sugars, but it’s also packed with fiber, which helps control blood sugar levels. You don’t need to avoid fruit altogether.

• Myth 2: Carbs are the enemy.

  
  

  Reality: Not all carbs are bad. Focus on whole grains, legumes, and vegetables. These complex carbs are your friends.

• Myth 3: If it runs in your family, you’re doomed.

  
  

  Reality: While genetics play a role, lifestyle changes like diet, exercise, and stress management can significantly reduce your risk—even if diabetes runs in your family.

• Myth 4: Diabetes can’t be reversed.

  
  

  Reality: Many people have successfully managed or even reversed Type 2 diabetes through lifestyle changes. It’s not easy, but it’s definitely possible.

Final Thoughts: Take Control of Your Health

Managing and reversing Type 2 diabetes comes down to making smart, sustainable lifestyle changes. And remember, this doesn’t happen overnight—start small. Maybe today you cut back on sugary snacks, tomorrow you add a little extra fiber to your diet, and next week you commit to walking after dinner. It all adds up, and before long, you’ll start to feel more energised, less weighed down, and more in control of your health.

What to do next 

If you or someone you care about is dealing with prediabetes, diabetes, or blood sugar imbalances, let’s chat. 

Book a session with me, and we’ll dive into your unique situation and make a plan to get your health back on track.

Let’s take control—together.

Audrey

Nutritional Therapist

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