5 Ways to Reduce or Even Reverse Diabetes

Date: May 3, 2024

The Centers for Disease Control and Prevention (CDC) estimates that more than 37 million Americans have diabetes—and more than 7 million of them do not know they have it. So it’s possible that you, a family member or a close friend could be undiagnosed, or one of the 96 million people in the United States with prediabetes, a condition in which your blood sugar levels are higher than normal, but not yet high enough to be diagnosed with type 2 diabetes.

Diabetes is the eighth leading cause of death in the U.S. Additionally, when diabetes goes untreated it can lead to serious health problems, such as heart disease, kidney failure, stroke, blindness and foot problems. Diabetes is also expensive. People with diabetes spend 2.3 times more on medical expenses than those without diabetes.

Every year in November the American Diabetes Association observes American Diabetes Month. For the millions of people in the U.S. who are at risk for diabetes, the American Diabetes Association promotes education, helps connect them to resources, and makes sure our communities are aware of their risk. The organization also encourages those living with diabetes to tell their stories to increase awareness of the disease.

Tips to Reduce or Reverse Diabetes

  1. Lose weight. Especially around the waist area. Here are five simple tips that can help you create practical weight loss goals for yourself. 
  2. Keep the weight off. Did you know that you could prevent or delay diabetes by losing just 5-7% of your weight? For example, if you weigh 200 pounds, your goal would be to lose about 10 to 14 pounds.
  3. Move more. Get at least 30 minutes of physical activity 5 days a week for a total of 150 minutes per week. If you have not been active, talk with your health care professional about which activities are best. Take the stairs to your office. Or, take the stairs as far as you can and then take the elevator the rest of the way.
  4. Eat healthy foods most of the time. Eat smaller portions to reduce the amount of calories you eat each day to help you lose weight. Choosing foods with less fat is another way to reduce calories. Drink water instead of sweetened beverages. Avoid grocery shopping on an empty stomach. Make a list before you go to the store. Read food labels. Choose foods low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
  5. Be patient with yourself. Work on adding one new healthy habit until you have mastered your way through to better habits and better results. It takes time, so remain diligent and patient—it will pay off!

Armed with these tips and reminders, you too can take control of your overall health. Feel free to share this information with your family and friends. Learn more about diabetes management and treatments and chronic disease management at Emory Healthcare.

Find a primary care provider near you

About Emory Healthcare

Emory Healthcare, we’re here to help you find the care you need when you need it. With more than 3,450 physicians in over 70 specialties, 425 locations and 11 hospitals, as well as primary care offices, urgent cares, and MinuteClinics, we’re delivering specialized care across the region.

To make an appointment with an Emory primary care provider, click the link below. Patients are now able to schedule appointments online, with some same-day and next-day access available.

Schedule your appointment today.

Related Posts

  • Diabetes Prevention food
    The CDC estimates more than 37 million people in the U.S. have diabetes and 1 in 5 don’t know they have it. Learn 5 ways to reduce or even reverse diabetes.
  • woman practicing tai chi outdoors
    If you’re someone impacted by musculoskeletal issues, check out four healthy ways to stay active without all the wear and tear.
  • four women's headshots
    Primary care providers (PCPs) play a crucial role in helping patients with chronic disease management. Learn how Emory Healthcare PCPs help.

Emory Health Source Newsletter

For more stories and health and wellness tips, sign up for our monthly newsletter.


Sign Up

Recent Posts