Mediterranean diet and exercise significantly lower diabetes risk

In a rigorous six-year study involving over 4,700 older adults in Spain and the United States, researchers explored the combined effects of a Mediterranean diet and physical exercise on preventing type 2 diabetes. Participants were aged between 55 to 75 and exhibited metabolic syndrome alongside excess weight, which are known risk factors for diabetes. One group adhered strictly to a Mediterranean diet characterized by high consumption of fruits, vegetables, nuts, and extra-virgin olive oil, while minimizing meat and added sugars. The other group not only maintained a similar diet but also reduced their daily caloric intake by 600 calories, coupled with a robust exercise regimen. This exercise program included approximately 45 minutes of aerobic activity six days a week, along with balance, flexibility, and strength training exercises multiple times weekly. The findings revealed that participants who implemented both dietary changes and an exercise routine experienced a notable 31% reduction in diabetes risk, despite only a modest average weight loss of about 6.5 pounds throughout the duration of the study. Dr. Frank Hu, a lead author and professor of medicine at the Harvard School of Public Health, indicated that adopting a holistic approach involving incremental weight loss, dietary improvements, and consistent physical activity could yield greater benefits in diabetes prevention compared to focusing solely on one factor. The potential anti-inflammatory properties of the Mediterranean diet, combined with the fat-lowering effects of caloric restriction and increased physical activity, seem to synergistically diminish diabetes risk. This evidence serves as encouraging data, suggesting that even minor lifestyle modifications, such as calorie reduction and increased movement, could substantially enhance the health benefits derived from a Mediterranean diet. Furthermore, research published in the reputable journal Nature Medicine highlighted that this dietary approach could be beneficial even for individuals with genetic predispositions to diabetes. The study underscores the notion that adopting healthier eating patterns and improving physical activity levels can be advantageous for health at any age. Dr. Jordi Salas, also a lead author, reinforced this idea by stating that it's never too late to transition toward a healthier Mediterranean diet along with raising physical activity levels to lower the risk of disease and improve overall health.