Detox your Diet: Healthy Lifestyles Linked to lower Risk of Type 2 Diabetes

by Dr. Sharleen Hawco ND May 03, 2009

According to a study published in the Archives of Internal Medicine,  older adults with healthy lifestyles have a significantly reduced risk of developing Type 2 Diabetes.

Researchers followed 4900 adults, aged 65 or older and without diabetes at baseline, for ten years. During that time, they periodically assessed participants' lifestyle habits. Factors associated with low risk for diabetes were:

  • physical activity above the median;
  • dietary scores in the upper two quintiles;
  • no smoking;
  • moderate alcohol use;
  • not being overweight.
  • Diabetes developed in 7% of the subjects. In adjusted analyses, each low-risk lifestyle factor was independently associated with reduced diabetes risk. Patients with all five healthy lifestyle factors had an 89% reduction in risk.

    The authors say their findings "support the need for emphasizing healthy and achievable physical activity and dietary goals," as well as other healthy habits, among older adults.

    So what's in it for you? You can add health to your lifestyle at any age!

     

    • If you're sedentary, learn to exercise.This doesn't mean you need a membership to a gym. 20 minutes /day of moving is all it takes to get started. How about starting with a walk on your lunch break?
    • If you smoke, you must quit. By smoking, you are putting yourself at considerable risk of not only developing Type 2 Diabetes, but also many other preventable smoking related diseases. Not to mention it stinks, and you stink! This is a very hard habit to kick, get your support network to see you through, including your health care practitioners.
    • Consume a heart-healthy Mediterranean style diet. In short, high fiber, lots of fruits and vegetables, lean protein, and healthy fats ( omega3 and omega 9)
    • Moderate alcohol use:no more than one small glass of red wine per day. Red wine is full of antioxidants.
    Dr. Sharleen Hawco ND
    Dr. Sharleen Hawco ND


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