3 golden rules to help people over 55 prevent diabetes

In a new study just published in the Annals of Internal Medicine journal, scientists at the prestigious Harvard University in the US have found three golden principles that help reduce the risk of diabetes by 31%.

The study, led by scientists from the Harvard TH Chan School of Public Health , included 4,746 participants, aged 55 to 75, all of whom were overweight or obese, had metabolic syndrome but did not have diabetes at the start of the study.

Participants were divided into two groups.

The intervention group did three things: Adopted a Mediterranean diet; reduced their daily calorie intake by an average of 600 calories; engaged in moderate exercise (including brisk walking, strength-building and balance exercises); and received professional support for weight control.

Meanwhile, the control group followed only the Mediterranean diet without calorie restrictions, exercise guidance or weight-loss support.

Mediterranean diet significantly helps prevent diabetes

Photo: AI

31% reduction in risk of diabetes

After 6 years of follow-up, the results showed that the intervention group - who implemented all 3 of the above principles - had a 31% lower risk of developing type 2 diabetes than the control group, according to the medical news site News Medical.

Additionally, this group lost an average of 3.3 kg of body weight and 3.6 cm of waist circumference, while the control group lost only 0.6 kg and 0.3 cm of waist circumference.

The Mediterranean diet has been shown to benefit heart health, improve insulin sensitivity, and reduce inflammation. Combining this diet with calorie control and physical activity increases its effectiveness in preventing diabetes, according to researchers.

In practical terms, adding calorie control and physical activity to the Mediterranean diet significantly prevents diabetes – a clear and measurable benefit to public health, said study co-author Professor Miguel Martínez-González.

This study provides strong evidence that moderate and sustainable changes in diet and lifestyle can effectively prevent millions of cases of type 2 diabetes globally, according to News Medical.

The Mediterranean diet focuses on fruits, vegetables, whole grains, legumes, nuts, and olive oil. It includes moderate amounts of fish, dairy, and poultry, and limits red meat and sweets. It has been shown to have significant health benefits, especially for heart health.

Source: https://thanhnien.vn/3-nguyen-tac-vang-giup-nguoi-tu-55-tuoi-ngan-ngua-benh-tieu-duong-185250826223848604.htm