Type 2 diabetes, obesity and inflammation

Healthy habits can help keep chronic inflammation under control. They can also help you reach or maintain a healthy weight and manage your diabetes. In some cases, medications can also play a role.

Maintain a healthy diet

Your food choices can affect inflammation. For example, research shows that a Mediterranean diet composed of grains, fruits, vegetables, seafood, and other heart-healthy foods can reduce inflammation.

These foods may also improve insulin sensitivity and immune system function, as well as promote weight control.

fruit
Vegetables, such as broccoli, leafy greens, carrots, and sweet potatoes.
Beans and legumes
Whole grains, including whole grain bread and whole grain pasta.
Lean proteins, such as seafood and lean poultry.
Healthy fats, such as olive oil, nuts, seeds, and avocado.

“These foods are full of antioxidants, fiber, and healthy oils that reduce the production of inflammatory molecules in the body,” says García.

Limit your intake of foods that may worsen inflammation, including:

Red or processed meat
baked goods
Bread and pasta made with white flour.
fried foods
Sugary foods and drinks.

Exercise regularly

Physical activity is recommended for people with type 2 diabetes and can help fight inflammation.

“Aerobic and non-aerobic exercise reduce blood levels of inflammatory markers and increase levels of anti-inflammatory markers,” says Dr. Casey.

Exercise can also increase insulin sensitivity and stabilize blood sugar levels, Garcia says. Results may last a day or more.

In general, adults should get at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week, plus muscle-strengthening exercises at least two days a week.

However, everyone’s exercise needs and tolerance are different. Talk to your healthcare team about the exercise routine that might be right for you before starting a new exercise plan.

Lose weight

Adjustments to your diet and exercise can be a good way to start losing weight. Especially for people with obesity, losing weight can help control type 2 diabetes and inflammation.

“As fat tissue shrinks, the body produces fewer inflammatory molecules and instead releases more beneficial hormones that support a healthy metabolism,” says Garcia. “This change not only reduces inflammation but also allows the muscles and liver to use glucose more efficiently, which keeps blood sugar more stable.”

Health improvements among people with type 2 diabetes and obesity can occur by losing 5 percent of their body weight, with lower risks among those who lose at least 15 percent.

Losing weight is not easy and for some people it may not be appropriate. Talk to your doctor or a registered dietitian about a weight management strategy that works for your specific situation.

Consider medications

Medications can help you lose weight and control blood sugar when lifestyle changes alone are not enough.

If you have diabetes, it is essential that you stick to your treatment plan to ensure you control your blood sugar effectively. The same goes for any other medications you are prescribed for inflammation, obesity, or related conditions such as high blood pressure.

Some medications prescribed to treat diabetes or obesity may have direct inflammation-fighting effects:

Glucagon-like peptide-1 receptor agonists, the family of drugs that includes the successful semaglutide (Ozempic, Wegovy) for treating diabetes and obesity, can help reduce inflammation.
Metformin, the first-line therapy for most people with type 2 diabetes, also has a significant anti-inflammatory effect. Research is still needed to determine how effective it may be in treating chronic diseases such as rheumatoid arthritis.
SGLT2 inhibitors, which help the body eliminate excess sugar, may reduce inflammation in people with type 2 diabetes.

They may also reduce the risk of gout.

But some anti-inflammatory medications can pose risks for people with diabetes. Steroids are among the most powerful medications for reducing inflammation, but they can increase blood sugar levels and make diabetes more difficult to control. If you are taking or have been prescribed steroids, talk to your doctor about checking your blood sugar more frequently.

Nonsteroidal anti-inflammatory drugs, such as aspirin and ibuprofen, are sometimes recommended to reduce chronic inflammation. But they can damage the kidneys, raise blood pressure, or worsen heart problems, which can be more serious side effects for people with type 2 diabetes.

Talk to your doctor to make sure you understand the benefits and risks of diabetes and weight loss medications. Together you can decide which treatment is right for you.