How Can I Reverse my Type 2 Diabetes?

Author Dr Werd Al-Najim, Nutritionist

Whether you have been diagnosed with high blood sugar (pre-diabetes), type 2 diabetes, or you want to reduce the risk of developing diabetes, this short article will provide you with the key information you need to know.

We understand that it is a scary moment when your GP tells you that your blood sugar is high. However, the good news is that we no longer think that type 2 diabetes is an incurable disease. While many patients may have to live with the disease for the rest of their lives, so many patients can achieve remission. By making good food choices combined with exercise, you can also achieve such results.

I don’t know where to start!
That’s OK. Nutrition and exercise information on the internet can be overwhelming. Aim for small sustainable changes, one change at a time, and obtain your information from qualified healthcare professionals.

Do I need to make drastic changes to my diet?
This depends on your current food choices and pattern of eating. However, as mentioned earlier, make the changes slowly. Firstly, you need to aim for a diet high in colourful vegetables. It is also beneficial for your health to eat 2-3 portions of fruit per day. Additionally, aim to include proteins with every meal, a small amount of healthy fats and no more than 130g of carbohydrates per day. If you are unsure what these macronutrients are or how to calculate your required intake, speak to our qualified Nutritionist for more detailed information and a personalised diet plan.

I do regular walks but I am not a fan of gyms, is that enough?
Well, you are on the right track but not quite there yet. Walking for 30 minutes a day is good for health maintenance but to get your elevated blood sugar under control you need to do more intentional exercise, especially, strength training. Work with our Physiotherapist to create an exercise plan that is right for you!

How soon can I start seeing the changes on my blood sugar?

Research has shown that people with type 2 diabetes can start seeing changes on their blood sugar levels within 3-6 months if the above nutrition and exercise giudlines are followed correctly. As type 2 diabetes is a chronic disease, the changes must be maintained lifelong to keep the disease in remission.

For more information about the current consenus on nutrition therapy for adults with diabetes or prediabetes, please click here.

Click here to read other blogs & recipes by Prohealth365.

Prohealth365 Physiotherapy & Nutrition Bray

The Management and Treatment for Student’s Elbow or ‘Olecranon Bursitis’

What is student’s elbow?

Student’s elbow is the inflammation of a sac in the elbow joint (olecranon bursa). The body contains sacs filled with fluid called (Synovial bursae) where bone or soft tissue are close to the skin. For example, these are found in the elbows, shoulders, knees and heels. The sacs function as pillows to protect these structures from continuous rubbing.

What causes the inflammation?

The bursa in the elbow can get inflamed for various reasons. For instance, falling, rubbing the elbow against hard surfaces during study or work, or even arthritis or infection can increase the risk of developing student’s elbow.

How do I know that I have a student’s elbow?

Symptoms of an inflamed bursa may include:

  • a visibly swollen bursa at the elbow joint
  • reduced ability to move the joint
  • pain
  • redness
  • increase in temperature on the site of injury.

What treatment can I get?

The most common treatments for student’s elbow are:

  1. NSAIDS (ask your doctor or pharmacist whether these are suitable for you)
  2. In case of an infection, your doctor may prescribe antibiotics
  3. Avoid leaning on your elbow. If your work requires sitting behind the computer then consider buying a soft pad to rest your elbow on. This will help reduce repetitive friction and pressure on the bursa.
  4. Avoid repetitive activities during exercise and in your daily life.
  5. Apply ice to the area at least 3 times per day for the duration of 15-20 minutes. However, always ensure that you do not apply ice directly to the skin as this may cause skin burn.  
  6. Wrap your elbow with a compression bandage to reduce swelling.

If the above did not reduce the swelling, then your doctor might decide to inject the bursa with a corticosteroid injection or remove some of the fluid (aspiration). In very rare cases, a surgical intervention may be required to remove the bursa completely.

Rand Al-Najim, Physiotherapist

Prohealth365 Physiotherapy & Nutrition Bray

Anti-Obesity Strategy: Blame Game VS. Sensible Actions

Comment on Obesity and COVID-19: Blame isn’t a strategy. The Lancet Diabetes & Endecronology. Published: 7 Aug 2020.

Author: Dr Werd Al-Najim

Date: 12 Augest 2020

Obesity is a deep-rooted disease, the UK anti-obesity strategy to tackle this disease is very much needed but it cannot be done by blaming patients. The government has a hand in allowing obesity to reach its current rate by rejecting or ignoring all the previous calls to take earlier action. We cannot blame the patient for having type 2 diabetes or cancer, why do some people think it is OK to blame patients with obesity? The only way forward to tackle this disease is by:


1-developing strategies to reduce environmental obesity from an early age.


2-parallel to point 1, increasing awareness of obesity treatments. Most people still think that obesity can be treated by simply walking/cycling for half an hour a day and starving themselves. This needs to change to allow people to seek the correct treatment as early as possible during the development of the disease.


3-making all obesity treatments affordable for the general public, especially when knowing obesity is more prevalent in the lower socioeconomic groups. There is no point in providing inaccessible NHS (HSE in Ireland) dietary counselling or super-expensive private dietary counselling, marketing extremely expensive (effective) drugs, or restricting access to effective operations until the disease is in its advanced stage.

Trying to tackle the obesity pandemic during COVID-19 using the blame game is not going to make people lose weight. We need solid, science-based, and effective anti-obesity strategy.

Link to original article https://www.thelancet.com/journals/landia/article/PIIS2213-8587(20)30274-6/fulltext