Disordered lifestyle and poor diet have increased this risk considerably.

Today crores of people in India are suffering from diabetes. Every fourth person here is either diabetic or at risk of it. This disease is now increasing rapidly not only in cities but also in villages. The real problem is that many people do not know that their sugar is gradually increasing. This disease comes on slowly and can seriously damage your heart, kidneys, eyes and nerves. But the good news is that diabetes can be prevented by improving everyday habits.

Regarding this, Harvard T.H. Researchers at Chan School of Public Health, through detailed study, have told about some ways by which you can stay safe from this disease. Experts claim that if you pay attention to these measures from an early age, you can reduce your risk of becoming a diabetes patient by 31 percent.

Experts suggest measures to stay safe from diabetes

This report published in Annals of Internal Medicine Researchers have told about four measures which can be helpful in keeping you safe from diabetes.

Experts say that by adopting a Mediterranean diet plan, reducing calorie intake, getting moderate daily physical activity and getting professional help for weight loss, you can reduce the risk of type 2 diabetes by 31%.

These small changes in diet and daily routine can go a long way in improving overall health.

(Read- Mediterranean lifestyle can reduce the risk of death from cancer, it has many other health benefits)

What do the researchers say?

We are facing a global epidemic of diabetes, says Frank Hu, professor of nutrition and epidemiology and co-author of this study. In such a situation, it has become necessary for all the people to keep trying to prevent it from an early age.

Previous research has also shown the Mediterranean diet to be beneficial in reducing the risk of type-2 diabetes by improving insulin sensitivity and reducing inflammation in the body. In this, it has been advised to consume more fruits and vegetables, whole grains and healthy fats, moderate consumption of dairy and lean proteins and completely reduce the amount of red meat in the diet.

What did the research reveal?

Researchers from 23 universities in Spain and Harvard Chan School conducted this study on a group of 4,746 participants for about six years. The participants were between 55 and 75 years old, were overweight or obese and also had metabolic syndrome. However, at the beginning of the research no one had type-2 diabetes.

One group of participants was advised to follow a Mediterranean diet to reduce weight intake by about 600 calories per day, combined with moderate physical activity such as brisk walking.

The study found that the group that followed these measures had a 31% lower risk of diabetes than the others. Additionally, these participants lost an average of 3.3 kilograms in weight and their waist circumference also decreased by 3.6 centimeters.

Are you also at risk of diabetes?

In practice, a Mediterranean diet combined with calorie control and physical activity could prevent about three out of every 100 people from developing diabetes, said Miguel Martínez-González, an assistant professor of nutrition at the Harvard Chan School of Medicine. In today's time, there is a need to prevent diabetes. Since this disease is being seen in people of all ages, we need to be even more alert.

People who already have diabetes in their family, have excessive belly fat (even if they are underweight), have BMI above 25 or people who work sitting all day long, such people are at higher risk of diabetes. If precautions are taken beforehand then it is not so difficult to prevent this disease.

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Source
Comparison of an Energy-Reduced Mediterranean Diet and Physical Activity Versus an Ad Libitum Mediterranean Diet in the Prevention of Type 2 Diabetes

Disclaimer: The related article has been prepared to increase the information and awareness of the reader. Amar Ujala does not make any claims nor takes any responsibility regarding the information and information provided in the article. Consult your doctor for more details about the related disease mentioned in the above article.