3 golden rules to help people over 55 years old 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 calorie intake by an average of 600 calories per day; engaged in moderate exercise (including brisk walking, strength and balance exercises); and received professional support for weight control.

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

The Mediterranean diet significantly prevents diabetes

Photo: AI

31% reduction in the risk of diabetes

After 6 years of follow-up, the results showed that the intervention group - who implemented all 3 principles above - 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.

According to researchers, 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 the effectiveness of diabetes prevention.

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 solid 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. This diet 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