{"id":1319,"date":"2026-07-14T13:19:50","date_gmt":"2026-07-14T13:19:50","guid":{"rendered":"https:\/\/flatplanplus.io\/bbc-sciencefocus\/?p=1319"},"modified":"2026-07-14T13:19:50","modified_gmt":"2026-07-14T13:19:50","slug":"7-simple-habits-that-could-reverse-diabetes","status":"publish","type":"post","link":"https:\/\/flatplanplus.io\/bbc-sciencefocus\/2026\/07\/14\/7-simple-habits-that-could-reverse-diabetes\/","title":{"rendered":"7 simple habits that could reverse diabetes"},"content":{"rendered":"\n
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Health<\/p>\n\n\n\n

7 simple habits that could reverse diabetes<\/h1>\n\n\n\n

It takes a lot of work, but it is possible to push back the condition<\/p>\n\n\n\n

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By Emma Glassman-Hughes<\/p>\n\n\n\n

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Photo credit: Getty<\/figcaption><\/figure>\n<\/div>\n<\/div>\n\n\n\n

Just 20 years ago, type 2 diabetes was a lifelong diagnosis. When doctors spoke with their patients, the focus was on treating symptoms and managing complications with pharmaceuticals. Thoughts of eradicating the disease itself seemed far-fetched.<\/p>\n\n\n\n

Now, though, thousands of people are successfully pushing back the disease.<\/p>\n\n\n\n

Type 2 diabetes is a condition where the body becomes resistant to insulin, the hormone that regulates how cells absorb blood sugar, or glucose. Instead, people have to take extra insulin or other medications to keep their blood sugar under control. Around 400 million people<\/a> worldwide are impacted by the disease.<\/p>\n\n\n\n

While there is no way to fully cure the disease yet, many patients have been able to put their type 2 diabetes into remission, meaning they are able to control their blood sugar for three months without the use of medication.<\/p>\n\n\n\n

Whether or not a person can achieve remission depends on many factors, but the most likely candidates are those who\u2019ve received a diagnosis within the last six years, according to Massachusetts-based endocrinologist Dr Damola Aje. The longer a person has diabetes, the more stress the condition puts on the pancreas \u2013 the organ which produces insulin.<\/p>\n\n\n\n

\u201cAfter five or six years, the pancreas can sometimes be more burnt out, and we\u2019re looking more at preventing complications rather than achieving full remission,\u201d she says.<\/p>\n\n\n\n

The good news is that there are interventions that can help the body regulate its own blood sugar and relieve some of this stress on the pancreas and liver \u2013 another important organ in the process.<\/p>\n\n\n\n

Unlike certain other chronic conditions, diabetes is strongly influenced by lifestyle factors, meaning remission is achieved through what doctors call \u2018intensive lifestyle interventions\u2019.<\/p>\n\n\n\n

These lifestyle interventions are called \u2018intensive\u2019 for a reason, though. Remission can\u2019t be achieved passively, and most patients require medical supervision from a dedicated lifestyle team. <\/p>\n\n\n\n

But diabetes remission is within reach for many patients, Aje assures.<\/p>\n\n\n\n

\u201cIt\u2019s not a function of willpower, it\u2019s not something that patients should be crucified for if it\u2019s not achieved, but it\u2019s highly possible. With the right support and the right medications, and if the intervention is in a timely manner, a person can get their diabetes into remission.\u201d<\/p>\n\n\n\n

Here are seven lifestyle interventions that support diabetes remission<\/p>\n\n\n\n

1. Quality sleep<\/h2>\n\n\n\n
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Sleep is when the body maintains itself, and lack of a good night’s kip can cause a lot of health complications. Photo credit: Getty<\/figcaption><\/figure>\n\n\n\n

Lack of sleep doesn\u2019t just leave us feeling tired and sluggish \u2013 it has a profound impact on our health. According to Aje, people with years of poor sleep \u2013 people who work night shifts or just get less than eight hours of sleep each night \u2013 are at a greater risk of type 2 diabetes.<\/p>\n\n\n\n

Poor sleep leads to higher levels of the stress hormone cortisol, as well as adrenaline spikes, leading to elevated blood glucose. Over time, these can lead to cells becoming more resistant to insulin.    <\/p>\n\n\n\n

\u201cWe\u2019re hoping for at least eight hours of sleep, even if it\u2019s not all in one stretch,\u201d Aje explains.<\/p>\n\n\n\n

That said, while eight hours per night has long been considered the gold standard for sleep duration, new research suggests<\/a> that the precise amount of nightly sleep to best manage type 2 diabetes is actually seven hours and 19 minutes \u2013 and major deviations from that amount result in higher instances of insulin resistance.<\/p>\n\n\n\n

2. Timing of eating<\/h2>\n\n\n\n

It\u2019s no surprise that diet is a major factor in controlling diabetes. Achieving remission requires building a diet around specific whole foods, says registered dietician Avery Zenker, especially cruciferous and leafy green vegetables, berries and fruits, whole grains, nuts, seeds, legumes, beans, and lentils. Basically, foods that \u201cdon\u2019t have a lot of free added sugar, saturated fat, or refined ingredients,\u201d Zenker says.<\/p>\n\n\n\n

But it\u2019s not just what we eat that can influence diabetes. It\u2019s also how and when we eat it. The interplay between diet and our circadian rhythm \u2013 the 24-hour biological cycle that governs our bodies \u2013 is an essential piece of the puzzle.<\/p>\n\n\n\n

Studies show that later dinnertimes and snacking closer to bedtime can be a risk factor for type 2 diabetes<\/a>, in part because of how the sleep hormone melatonin interacts with digestion. Generally, the body processes glucose less efficiently at night, which can lead to blood sugar spikes.<\/p>\n\n\n\n

\u201cIdeally we are having some kind of fast overnight,\u201d Zenker explains. \u201cSomewhere between 10 to 12 hours is ideal. The body wants the time to not have to be working and digesting. It wants to do other things while we\u2019re sleeping.\u201d<\/p>\n\n\n\n

Patients working toward remission are also usually advised to prioritise larger meals in the morning and smaller meals as the day goes on. \u201cWe see it\u2019s beneficial to have a more front-loaded day,\u201d she says.<\/p>\n\n\n\n

3. Diverse gut microbiome<\/h2>\n\n\n\n
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An imbalance in our gut bacteria can lead to inflammation and insulin resistance. Photo credit: Getty<\/figcaption><\/figure>\n\n\n\n

In recent years, it\u2019s become increasingly apparent how much of our whole-body health relies on the bacteria in our gut, known as the gut microbiome.<\/p>\n\n\n\n

One area the gut has a particular impact on is a person\u2019s likelihood of being obese \u2013 one of, if not the, biggest risk factors for type 2 diabetes \u2013 and research has found many connections between the two.<\/p>\n\n\n\n

For example, early exposure to antibiotics has been found to decrease the diversity of beneficial bacteria in the gut, and has been linked to the development of obesity<\/a> later in life.<\/p>\n\n\n\n

Consequently, Zenker says, a healthy gut is an important building block of diabetes remission. <\/p>\n\n\n\n

\u201cThere\u2019s no one perfect gut, we all have our own unique microbiomes,\u201d she says. But in general, a flourishing gut microbiome \u201csupports healthy metabolism and healthy weight, and can directly and indirectly affect blood sugar balance.\u201d<\/p>\n\n\n\n

Tending to it means eating lots of probiotic and fibre-rich foods, as these produce short-chain fatty acids which help to regulate and process blood sugar.<\/p>\n\n\n\n

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