Type 2 Diabetes and Inflammation: What No One Told You and 4 Natural Strategies to Reduce Risk

Last week, at one of the Natula Connect meetings in Washington DC, our dear Speaker Wintana spoke passionately about anti-inflammatory food and the profound impact it has on our health - far beyond what we usually imagine.

But in a backstage conversation, a few days before, the name of a study came up that many do not know, but that we should all know: the MESA Study - a scientific investigation that is changing the way we see metabolic diseases such as type 2 diabetes.

What if I told you that chronic inflammation may be behind type 2 diabetes?

Yes - that silent and persistent inflammation that your body may have been living for years, often without giving obvious signs, may be sabotaging your metabolic health.

🧬 What science is revealing: the MESA Study

The Multi-Ethnic Study of Atherosclerosis (MESA) accompanied more than 5,500 adults from different ethnic and racial backgrounds over several years. The researchers found that high levels of inflammatory markers such as C-reactive protein (CRP) and interleukin-6 (IL-6) were associated with a higher risk of developing type 2 diabetes - regardless of factors such as diet or genetic predisposition.

Since then, many more recent estudies have been reinforcing this link between low-grade chronic inflammation and the development of type 2 diabetes:

🔎 So... what can we do with this information?

If chronic inflammation is really one of the silent engines behind diabetes, then we need to act in an integrated way - and with awareness.

Here are 4 practical steps that can make a real difference in your health:

🍽️ 1. Feed yourself with intention

Include more anti-inflammatory foods on your plate: dark green leaves, turmeric, ginger, red fruits, extra virgin olive oil, flax seeds, avocado and fish rich in omega-3. Avoid as much as possible ultra-processed, hidden sugars and refined oils, which feed the fire of inflammation.

💧 2. Stay Hydrated

Chronic dehydration, even if subtle, can increase levels of oxidative stress and inflammation. Start the day with a glass of water (warm and lemon is a great antioxidant boost and good for immunity 😉), and drink throughout the day, even before you feel thirsty - thirst is already a late sign.

😴 3. Sleep as if it were sacred

Deep and restorative sleep is one of the most powerful regulators of inflammation. Create sleep rituals, avoid screens before bedtime and respect your circadian rhythm. Sleeping well is one of the best investments in your health.

🚶🏽‍♀️ 4. Move your body regularly

Regular physical exercise (even if light or moderate) reduces inflammatory markers and improves insulin sensitivity. Walk, dance, stretch, climb stairs - the important thing is to move.

Inflammation may be silent, but its effects are real. And the good news is this: there is a lot you can do today to start reducing this internal fire. The positive effects of these simple 4 steps highlighted in this post cannot be stressed enough!

Small daily habits, consistent and conscious, can transform your metabolism, balance your hormones and protect you from diseases such as type 2 diabetes.

📌 Stay tuned, follow us on instagram and sign up for the newsletter for upcoming Natula Connect meetings, where we continue to explore topics like this with inspiring experts from around the world.

References:

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• Prather, A. A., Vogelzangs, N., Penninx, B. W., & Epel, E. S. (2015). Sleep disturbance, sleep duration, and inflammation: A systematic review and meta-analysis of cohort studies. Biological Psychiatry, 80(1), 40–52. https://doi.org/10.1016/j.biopsych.2015.05.014

• Sung, K.-C., Kim, B.-S., Park, H. Y., Wild, S. H., Byrne, C. D., & Kim, Y.-H. (2025). Association of systemic immune-inflammation index with metabolic syndrome and its components: A cross-sectional study. Cardiovascular Diabetology, 24, Article 38. https://doi.org/10.1186/s12933-025-02629-4

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