Diabetes woes: 7 steps to get type 2 diabetes under control

451 million – approximately the number of adults in the world with type 2 diabetes. And if current trends continue, doctors estimate that number will rise to nearly 700 million by 2045. What factors contribute to diabetes? And which steps can help in its prevention and treatment?

Insulin – this hormone plays a pivotal role in the development of diabetes because it allows the conversion of glucose into the storage polysaccharide glycogen. However, while in type I diabetes the pancreas produces insufficient insulin, in type II diabetes the so-called insulin resistance, or a reduction in tissue sensitivity to insulin, is much more important. In both cases, however, the result is the same: the insulin produced is not enough for the carbohydrates in the diet to be used by the body as a source of energy, so the blood glucose level rises.

If the blood glucose level is elevated in the short term, nothing major happens. But when it is higher over the long term, many organs and tissues in the body are damaged – especially the cardiovascular system, nerves, kidneys and eyes.

The development of type II diabetes is a very long-term process – it is estimated that the first significant changes in tissue sensitivity to insulin occur about 15 years before diagnosis. Prevention of the disease should therefore be considered from a young age. However, nothing is lost even if diabetes has already been diagnosed – if a person is willing to change his or her lifestyle fundamentally, he or she can get back to normal sugar levels without the use of any medication.

In the following lines you will find an overview of the most important mechanisms involved in the development of diabetes and, of course, advice on how to get them under control.

1. In the main role of genes? Yes, but…

Although type II diabetes often runs in families, few genes have been identified that are directly linked to it. However, this does not mean that genes do not play a role in its development. However, epigenetic influences are far more important. These are external factors that influence the course of several basic biochemical reactions in the body – in particular, gene methylation, histone modification and regulation by microRNAs. These reactions then fundamentally affect the activity of many genes: some may even be switched off or on.

The most significant factors that influence the epigenetic responses associated with the development of diabetes include unhealthy diet, lack of exercise, environmental toxins, smoking and obesity. Epigenetic influences play an important role in the development of all so-called diseases of civilization, and their influence is crucial in diabetes. In the beta cells of the pancreas, where insulin is produced, scientists have discovered altered epigenetic patterns in more than 850 genes in diabetics!

Epigenetic factors play a role in intrauterine development, where the lifestyle and body weight of the mother can have a major impact on whether her child will develop diabetes as an adult.

How to support proper epigenetic processes?

Basically everything that belongs to a healthy lifestyle – especially a balanced diet, in which it is worth limiting the total intake of carbohydrates (especially simple ones with a high glycaemic index), regular exercise and not smoking.

2. Sirtuins: lower blood sugar and slow aging

Epigenetic processes related to the development of diabetes and its complications are largely influenced by enzymes called sirtuins. There are seven of these enzymes in the mammalian body, abbreviated SIRT-1 to SIRT-7.

These enzymes are essential for one of the epigenetic reactions – histone acetylation. This is a reaction that affects the proteins that make up the spatial structure of DNA and is necessary for the gene to be “on” – that is, for proteins to be made according to it.

Sirtuins are therefore essential for a number of key processes inside cells, and if they are deficient in the body, firstly, the ageing process is accelerated and secondly, the risk of a number of serious diseases is significantly increased – in particular metabolic disorders, including diabetes, but also neurodegenerative diseases. It is therefore one of the key factors involved in the development of diabetes, and its activation can also significantly help in its treatment.

SIRT-1 in particular plays a key role in glucose metabolism, activating pancreatic beta-cells that produce insulin, improving glucose utilization in muscles to help lower blood sugar levels, supporting mitochondrial function and regulating fat production. However, other members of the sirtuin family are not without importance: SIRT-2 is essential for glucose absorption in the liver and maintaining metabolic balance, SIRT-3 is crucial for regulating mitochondrial function…

How to activate sirtuins?

A very effective way is regular exercise, especially of an endurance nature (walking, cycling, swimming and, for trained people, running). Calorie restriction, i.e. limiting total calorie intake, is also positive. A very effective sirtuin activator is resveratrol from grape wine.

3. AMPK: sucks sugar out of the blood

Another enzyme that is crucial in the prevention and treatment of diabetes is activated protein kinase, abbreviated as AMPK. This substance is essential both for the transport of glucose from the blood to muscle tissue and for the production of energy within muscle cells. Muscles are crucial in glucose metabolism – we have a relatively large number of them in the body, so they consume many times more glucose than, for example, the brain or other tissues.

Thus, if our body produces enough AMPK, blood glucose regulation improves significantly. This enzyme also promotes tissue sensitivity to insulin, the formation of new mitochondria and reduces inflammatory processes. In addition, it improves energy metabolism and promotes the use of fat as an energy source, which is important for weight loss.
How to promote AMPK production?

Here too, regular exercise is very effective, but unlike sirtuins, AMPK production is better supported by intense physical activities, such as weight training with higher loads or repeated sprints (if the individual’s health condition allows this type of exercise). However, endurance types of exercise are also beneficial. Limiting simple sugars and total calorie intake is also beneficial. Dietary supplements such as quercetin, resveratrol, curcumin, genistein, omega-3 and bayberry are particularly useful.

4. Mitochondria: sugar-burning powerhouses

Mitochondria play a key role in the development of diabetes, which is actually logical. These are the organelles in which cells produce energy, and if their function is disturbed, the process of obtaining energy from glucose is impaired. Moreover, the function of the mitochondria deteriorates with age, which also fits – the risk of developing diabetes is also largely dependent on age.

It is typical for diabetics that mitochondrial function deteriorates in several key organs and tissues:

Mitochondria in skeletal muscle – Muscles are the largest “eater” of glucose, and if they are affected by reduced insulin sensitivity, this is a key factor in the development of type II diabetes. In diabetics, a marked slowdown in the production of ATP, a compound that is produced in the mitochondria by the oxidation of glucose or fats and from which the muscle directly draws energy for its work, has been observed. This condition is caused by impaired mitochondrial function. The important thing is that this condition can be fully reversed – if the diabetic starts to exercise regularly, the function of his muscle mitochondria will be restored. The most effective in this respect are endurance activities in which the heart rate reaches 60-70% of its maximum (for untrained people, this is usually walking rather than running).

Pancreatic mitochondria – this organ not only produces insulin in its beta-cells, but also acts as a “sensor” monitoring blood glucose levels. Thanks to this, it can secrete insulin precisely according to the need of the moment. However, when beta-cells are exposed to elevated blood sugar levels for a long time, their mitochondria and consequently their function are disrupted.

Liver mitochondria – diabetics are significantly more likely to suffer from non-alcoholic fatty liver compared to the general population. In fact, their liver tissue has significantly reduced sensitivity to insulin, which is accompanied by increased fat deposition in this organ. However, it is not yet clear what is the cause and what is the effect – i.e. whether fatty liver promotes the development of diabetes or vice versa.

Adipose tissue mitochondria – It is no coincidence that obesity is one of the most important risk factors for diabetes. In fact, the mitochondria in the adipose tissue of obese patients have a fundamentally impaired function. This leads to the development of inflammatory processes and other changes that subsequently impair mitochondrial function in other tissues.

Mitochondria in the cardiovascular system – mitochondrial dysfunction has also been found in diabetics, both in the lining of blood vessels and in the heart muscle itself. This is probably one of the reasons why diabetes significantly increases the risk of cardiovascular problems.

Mitochondria in the nervous system – diabetics have been shown to have a higher risk of a number of types of dementia, including Alzheimer’s disease, and dysfunction of the mitochondria in brain tissue is one of the causes. The same condition in the peripheral nerves is in turn related to so-called diabetic neuropathy.

How to support mitochondrial function?

As we have already mentioned, regular aerobic exercise is essential. It is important to limit the amount of carbohydrates in the diet, as they trigger inflammatory processes in the cells that damage the mitochondria. Limiting total calorie intake is also beneficial. Dietary supplements can support mitochondrial function, such as resveratrol, and butyrate, glycine and vitamin B2 are also very effective.

More about mitochondria here “

5. Aimed at the intestines

The gut microbiome, the collection of microorganisms that inhabit our gut, has been a frequent subject of scientific investigation in recent years. Its imbalance has been shown to be linked to the development of a number of serious diseases, and type II diabetes is no exception.

In general, it is important that the gut microbiome is as species diverse as possible and that beneficial microorganisms predominate over potentially pathogenic ones. In particular, lactobacilli and bifidobacteria play a beneficial role in the prevention and treatment of diabetes, but otherwise it is difficult to label individual types of microorganisms as beneficial or harmful, because it always depends on the specific balance or imbalance in the gut of a particular person. Bacteroides bacteria are a typical example – they are generally considered to be more harmful because they promote inflammatory processes, but at the same time play a beneficial role in glucose metabolism.

How to support the balance of the gut microbiome?

The composition of our gut population is negatively affected, for example, by an excess of simple sugars and saturated fats, and caution is needed in the use of antibiotics, especially in early childhood. Consumption of probiotics, such as fermented dairy products or fermented vegetables, foods rich in omega-3 unsaturated fatty acids, soluble and insoluble fibre, vitamins A, C, D and B vitamins, plant polyphenols and beta-glucans are all beneficial. In addition to probiotics, dietary supplements such as curcumin, boswellia, EGCG, chicory, resveratrol, quercetin and medicinal mushrooms are also suitable.

More about the gut microbiome here “

6. Inflammation destroys the whole body

Another factor that contributes to the development of most diseases of civilization, including diabetes, is the increased intensity of inflammatory processes. In this respect, obesity in particular is extremely damaging – when large amounts of fatty tissue accumulate in the body, certain types of immune cells begin to infiltrate it, and a number of substances that promote the development of inflammatory processes are formed. In addition, obesity leads to fatty liver and pancreas, which increases insulin resistance. In addition, inflammatory substances also directly damage the areas of the pancreas that are responsible for insulin secretion and blood sugar detection. Therefore, efforts to reduce inflammatory processes in the body should be a crucial step in the quest to improve overall health and reduce the risk of diabetes.

How to relieve inflammation

The most important thing here is dietary modification, especially reducing the amount of carbohydrates. Even a relatively small reduction in ‘fast’ sugars, i.e. glucose, fructose and sucrose, can have a significant effect on reducing inflammation. The diet should also contain a lot of omega-3 and less omega-6 unsaturated fatty acids, as well as high amounts of plant polyphenols. The next key step should be to try to reduce weight. Of the dietary supplements, curcumin, EGCG, rosemary, bayberry, ginger, or omega-3 are particularly effective.

More about inflammation here “

7. Natural remedies in prevention and treatment

We have already mentioned some of the natural substances that are particularly beneficial for diabetics above, but their quantity is much higher. Here is an alphabetical list of the most important ones. However, it is important to know that these are often very potent substances and can therefore, especially in higher concentrations, interact with antidiabetic drugs and blood thinners. Therefore, if you are taking medication, it is always advisable to consult your doctor.

Acacia catechu
Aloe vera
Blueberry
Boswellia
Caralluma
Cordyceps (caterpillars)
Cynomorium (cotyledon)
Chicory
Blackberry
Garlic
EGCG (epigallocatechin gallate)
Eucalyptus
Genistein
Pomegranate
Gurmar
Indole-3-carbinol
St. John’s wort
Curcumin
Curcumin
Quercetin
Manuka (Leptospermum)
Mochina
Moringa
Nimba
Nopal (prickly pear)
Oregano
Oroxylum
Milk Thistle
Pepper (piperine)
Resveratrol
Rosemary
Rutin
Yarrow
Schizandra
Cinnamon
Thyme
Sage
Ginger
Ginseng