Making Moderate Lifestyle Changes Can Help Prevent Type 2 Diabetes

Two new studies were published last month, which confirm that making a few positive (and achievable) lifestyle changes can meaningfully reduce our chances of getting type II diabetes. That's important because about 16 million people already have type II, and 22 million are expected to have it by 2005. One reason the incidence is on the rise is the growing problem of obesity and lack of exercise among Americans. About 80% of those newly diagnosed with type II are overweight and under active.

The first study looked at over 3200 non-diabetic individuals from 27 medical centers who were at high risk for developing type II - those with borderline elevated fasting blood sugar levels (95-125 mg/dL). All participants were encouraged to eat a low fat diet and increase their physical activity, and then assigned to one of three groups: One group got very specific dietary and exercise instruction (the lifestyle modification group); a second group was put on a medication to lower blood sugar (metformin or Glucophage); and the third group was given a placebo. All were followed for nearly 3 years.

Compared to the placebo group, lifestyle modification reduced the incidence of diabetes by 58% and metformin lowered it by 31%. What's remarkable about these findings is not only were the lifestyle changes better than the drug for preventing diabetes, but the goals were modest enough to be reached by many people. The goals were to maintain a weight loss of at least 7% of initial body weight - that's 10½ pounds for a 150 lb woman for example - and to participate in moderate physical activity for at least 2½ hours weekly.

The second study found that men who eat a western diet – characterized by a high intake of red meat, high fat dairy products, refined grains, sweets and sugary drinks – are at a substantially increased risk for developing type 2 diabetes.

Over 42,000 male health professionals who were free of diabetes were followed for 12 years to see who developed the disease. Men with the highest intake of "western" foods were 59% more likely to be diagnosed with the type II than those with the lowest intakes. A combination of this eating pattern with low physical activity or obesity raised the risk even further. In contrast, higher intake of fruits, vegetables, fish, poultry and particularly whole grains, was associated with a reduced risk. The take home message from these two studies? A little weight loss and moderate exercise can pay big dividends in keeping blood sugar in check. And it appears that getting on the right path of a low calorie, high fruit, vegetable and fiber diet also pays off in preventing this disease.

In addition to diet and exercise, many minerals are important for maintaining optimal blood glucose levels. Chromium, zinc, magnesium and vanadium, for example, are all required for normal glucose metabolism. Taking a multi like OcularProtect® can help you get adequate amounts of these nutrients.

References

1. Diabetes Prevention Program Research Group. Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. New Engl J Med. 2002;346(6):393-403.
2. van Dam RM, Rimm EB, Willett WC, Stampfer MJ, Hu FB. Dietary patterns and risk for type 2 diabetes mellitus in U.S. men. Ann Intern Med. 2002;136:201-209.