06 Oct Taking Back Control: Natural Strategies for Managing Type 2 Diabetes

Are you feeling stuck in a cycle of relying on medications to manage your diabetes? Do you find yourself anxiously waiting for the next doctor’s appointment, hoping for answers, only to leave with more questions? Perhaps it feels like your condition is managing you, rather than the other way around.

If that sounds familiar, you’re not alone. Many people I’ve worked with—both in my NHS GP practice in West Wales and through online clinics—have shared these same feelings: frustration, fear, and sometimes hopelessness. It can be exhausting to feel like your health is out of your hands.

But here’s the truth: it doesn’t have to be this way. With the right strategies, you can take back control of your health, work with your body rather than against it, and begin to reduce reliance on medication. You can stabilise your blood sugars naturally and sustainably—and the power to change starts with you.

If you’d like to dive deeper, you can also watch my full YouTube video on this topic here: How to Manage Diabetes Naturally.

What Lifestyle Changes Can Help Reverse Type 2 Diabetes?

Lifestyle is the most powerful tool you have. Medication plays a role, but it doesn’t address the root cause. Lasting change begins with everyday choices, and even small steps can add up to big results.

How Does Nutrition and Diet Affect Blood Sugar?

Food directly impacts blood sugar. A low-carbohydrate way of eating helps keep levels stable, reducing highs and lows that often trigger medication adjustments.

• Fill your plate with non-starchy vegetables, healthy fats (such as avocado, nuts, and olive oil), and high-quality protein.
• Don’t underestimate fibre—it slows sugar absorption and keeps you fuller for longer.

Why Is Exercise Important for Reversing Type 2 Diabetes?

Movement is one of the simplest yet most effective ways to lower blood sugar. You don’t need a fancy programme or long hours in the gym—even a 10-minute walk after meals can make a measurable difference.

Find activities you enjoy—walking, yoga, swimming, or strength training—and do them regularly. Consistency matters more than intensity.

Can Stress Management Really Improve Blood Sugar?

Stress triggers cortisol, which raises blood sugar. Over time, this can undo all your best efforts with diet and exercise.

Stress reduction techniques—deep breathing, mindfulness, journaling, or hobbies you love—can make a real difference in stabilising blood sugar and supporting your efforts to reverse type 2 diabetes.

How Do Sleep and Hydration Impact Diabetes?

Poor sleep raises insulin resistance, and dehydration makes it harder for your body to use insulin effectively. Aim for 7–8 hours of good-quality sleep and drink plenty of water throughout the day.

These aren’t “quick fixes”—they form the foundation of long-term health. Positive results often begin within days or weeks of making these changes.

What Scientific Approaches Support Diabetes Remission?

Research shows that lifestyle interventions consistently outperform medication when the goal is remission. Here are three validated approaches:

Very Low-Calorie Diets

Often using meal replacements, these diets rapidly reduce fat around the liver and pancreas, restoring insulin sensitivity. They’re effective but restrictive and usually require medical supervision.

Bariatric Surgery

Procedures such as gastric bypass can induce remission by physically altering digestion and improving insulin sensitivity. However, they’re major operations with risks and aren’t suitable for everyone.

Low-Carbohydrate Diets

This is my preferred method—sustainable, accessible, and supported by growing evidence. Reducing carbohydrate intake helps lower blood glucose, stabilise insulin sensitivity, and supports long-term health.

What Role Does Medication Play in Managing Diabetes?

If lifestyle changes are so powerful, why do we still use medication? The answer is balance.

Medications are vital when blood sugar levels are very high or complications are a concern. Drugs such as Metformin reduce insulin resistance or limit sugar release from the liver. They act as a safety net while you implement lifestyle changes.

However, medications manage diabetes—they do not reverse it. That’s why combining medical treatment with lifestyle change is essential. You should never stop medication suddenly; instead, work with your healthcare provider to safely adjust doses as blood sugars improve.

How Can Lifestyle and Medical Care Work Together for Lasting Results?

When medication and lifestyle strategies are combined, real transformation happens. Medication provides short-term safety and stability, while lifestyle change addresses the underlying cause. Together, they give you the best chance of achieving blood sugar control—and potentially remission.

That’s the focus of my Health Breakthrough Video Series, where I guide you step by step through the most effective changes, helping you understand the root causes of diabetes and how to tackle them.

What’s the First Step to Reclaiming Control?

If you feel stuck in the cycle of medications and endless appointments, know this: you are not powerless. Small, consistent changes—supported by the right knowledge—can help you reclaim control over your health.

Your journey doesn’t need to be perfect. It just needs to begin.