Diabetes, mainly adult onset, is becoming an epidemic worldwide. More than 194 million people have been diagnosed with diabetes and that number is expected to top 300 million by the year 2025. It is a condition of irregular glucose metabolism that is fueled by the rise in obesity. A new study in the Lancet found that lifestyle changes alone can dramatically reduce one's risk of diabetes without having to take any medication or supplement.
The study out of Finland gathered data on more than 500 men and women who had impaired glucose tolerance or IGT. This meant that their body responded abnormally to glucose and is usually a precursor to adult onset diabetes. Half of the group recieved strict dietary guidelines and rigorous exercise while the other half recieved no education and made no changes.
Mean follow up was seven years later.
The researchers found that the group who underwent changes to diet and exercise had a dramatic 15-20 percent drop in diabetes risk. They had improved glucose tolerance. The researchers even concluded that the changes could at least delay the onset of diabetes in those who did not have a reduction in risk.
So what are these simple steps:
First: Lose weight. Dropping extra weight, as much as 20-50 pounds in some cases can alone lower risk substantially.
Second: Cut down on saturated fats. Saturated fats disrupt normal lipid metabolism, increase inflammation in the body, and interfer with normal liver function.
Third: Eat more fiber. A diet high in fiber results in improved blood sugar control as well as lower cholesterol.
Fourth: Exercise at least 30 minutes every day of the week. Exercise should be cardiovascular (get the heart rate up).
Making simple lifestyle changes such as those listed above can not only cut your risk for developing diabetes, but can also reduce your risk of heart disease, stroke, blindness, and kidney disease. All of the latter conditions can develop as a result of long term diabetes.
These changes can also help someone who has already been diagnosed with diabetes and may help to lower medication (and side effects).
Posted by Dr. Christina Gutierrez on November 10, 2006 02:18 PM
