“Took more than just karela juice…”, Delhi-based cardiologist shares how his friend reversed diabetes “naturally”
Magic cures are always appreciated, what most people ignore is the resilience and dedication it takes to transform. A similar story was shared by Delhi-based cardiologist Dr. Shailesh Singh about his friend who swears that he reversed diabetes “naturally”. In a recent post on social media platform, X, Dr. Shailesh Singh highlighted how the math behind a person’s health journey is ignored and what many try to take away from it is a magic cure, such as; karela juice for diabetes. The Delhi-based cardiologist mentioned that the diabetes-reversal journey of his friend that seemed so simple wasn’t an easy one. What it took was:
- Losing 20 kgs
Walking 10 km daily- Sleeping 8 hours
- Exercising daily for 1 hour
- Quitting alcohol
Dr. Shailesh Singh’s post underscores that health isn’t built merely on “miracle hacks”, but some choices that don’t trend can make the bigger difference.
What science says about reversing diabetes naturally
Reversing diabetes typically means achieving normal blood sugar levels. To reverse it naturally would mean- without the use of medications. It is important to note that the “reversal” does not always equate to a permanent cure, and the need to sustain the improvements requires continued healthy habits. A study funded by Diabetes UK, published in The Lancet highlights that 46% of the study participants achieved remission of type 2 diabetes after 12 months through a low-calorie diet and lifestyle changes.
Weight loss for diabetes reversal
Excess fat in the liver and pancreas impairs insulin function. Studies suggest losing weight can reduce the fat and improve insulin sensitivity. A Yale School of Medicine Study found that even a modest 10% weight loss could reverse insulin resistance, the primary driver of type-2 diabetes. Practical tips for weight loss
- Aim for modest weight loss: Losing even 5% of body weight can significantly improve blood sugar control and insulin sensitivity.
- Adopt a calorie-reduced diet: Supervised low calorie-diet can rapidly reduce liver and pancreatic fat, improving insulin function.
- Increase physical activity: daily moderate aerobic exercises and activities like walking, cycling or swimming can improve glucose metabolism.
Walking to reverse diabetes
Walking is one of the most effective, accessible ways to improve blood sugar control in type 2 diabetes. However, walking alone cannot help achieve diabetes reversal, but when combined to achieve weight loss, it can certainly help. A Science Direct trial indicates that remission typically follows significant weight loss, and lifestyle programs that combined a low-calorie dietary approach with daily step targets achieved up to one-third of participants in remission at one year.
Why walking still matters
NIH studies suggest post-meal walking of 10–20 minutes markedly blunts glucose spikes and faster habitual walking pace is linked with lower diabetes risk. Practical tips:
- Aim for 20 to 30 minutes of daily walking, especially after meals and also, keep track of step counts and pace.
Why sleep matters for diabetes reversal
PubMed Central research emphasizes that both the quantity and quality of sleep play significant roles in a patient’s ability to manage their metabolism effectively. Insufficient sleep has been linked to impaired glucose metabolism and increased insulin resistance, making it more challenging for individuals with type 2 diabetes to maintain stable blood sugar levels.For diabetes reversal or even prevention, prioritizing adequate and quality sleep is crucial. Some practical tips:
- Stick to a bedtime routine
- Avoid stimulants like caffeine and nicotine
- Physical activity can promote restorative sleep
- Manage stress by practicing yoga or meditation
Exercise and diabetes reversal
According to a Harvard health article titled “The importance of exercise when you have diabetes”, regular exercise is a cornerstone in managing and potentially reversing type 2 diabetes. Exercise not only helps control weight but also lowers blood pressure, reduces harmful LDL cholesterol and triglycerides, raises beneficial HDL cholesterol, strengthens muscles and bones, reduces anxiety, and improves overall well-being.Another Harvard Health research indicates that exercising 150 minutes per week can help reverse prediabetes. A study highlighted in Harvard Health found that participants who met this exercise quota were more than four times as likely to achieve normal blood sugar levels compared to those who exercised less.
Alcohol and its impact on blood sugar
Among the foundational steps to reverse diabetes, the one often overlooked is quitting alcohol. Dr. Shailesh also emphasized its importance in his post. Alcohol consumption can interfere with blood sugar levels and insulin sensitivity, complicating diabetes management.NIH-reviewed study found that heavy alcohol consumption was associated with poorer glycemic control in type 2 diabetes patients, while reducing or quitting alcohol improved insulin sensitivity and fasting glucose levels.
Diabetes reversal journey isn’t something that can be achieved with a single intervention. Every activity involved, compliments the other. For example; walking alone cannot provide benefits, but when combined with weight loss, it can certainly be a foundational step. Similarly, for weight loss, walking can be one of the best activities to achieve it. Also, this is not intended to downplay the benefits of karela juice. The traditionally used medicine is full of bioactive compounds, and can assist in lowering blood glucose levels. NIH study suggests that bitter gourd juice may have a rapid hypoglycemic effect in individuals with type 2 diabetes.Experts simply imply that not “quick fixes” but daily consistent habits are what set the tone of transformation.
