In 1965, Len Barry’s catchy tune, “One, two, three/Oh, that’s all elementary,” unwittingly laid the groundwork for a compelling mantra in the fight against diabetes. Fast forward to the present, and the PREDIMED-Plus study highlights how adopting three straightforward lifestyle changes can lower an individual’s risk of developing Type 2 diabetes by an impressive 31%.
The PREDIMED-Plus study followed nearly 5,000 participants over six years, investigating the effects of a Mediterranean diet. Researchers compared this diet to a more comprehensive health strategy, which included:
- Following a Mediterranean diet with a daily reduction of approximately 600 calories.
- Engaging in brisk walking alongside strength and balance exercises.
- Receiving professional support for weight management, which may involve collaboration with a diabetes educator, primary care physician, or nutritionist, as well as support from friends and family.
This combination of dietary change, exercise, and professional assistance significantly contributed to the notable reduction in diabetes risk. Participants in the study experienced additional benefits as well, including an average weight loss of over 7 pounds and a decrease in waist circumference by nearly 1.5 inches.
For those at risk of developing diabetes—whether due to family history, obesity, or a sedentary lifestyle—or those diagnosed with prediabetes (indicated by an A1C test result of 6.5% or higher), it’s crucial to embrace this 1-2-3 approach to healthier living.
The Mediterranean diet is not only recognized for its potential in diabetes prevention but also for promoting overall well-being. It emphasizes whole grains, fruits, vegetables, legumes, healthy fats like olive oil, and moderate portions of fish and poultry. Those who switch to this dietary pattern often find it enjoyable and sustainable, making it easier to stick with in the long run.
In my book, “This Is Your Do-Over,” I delve deeper into how to optimize the Mediterranean diet while incorporating physical activity and effective weight management strategies. This information is essential for individuals ready to transform their health and reclaim their lives.
Implementing these steps may seem daunting, but they are manageable and rewarding. Gradually integrating brisk walking into your routine, while reducing calorie intake through mindful eating, can have lasting impacts. Furthermore, seeking guidance from health professionals equips you with the tools needed to navigate this journey effectively.
As many participants reported, the camaraderie and encouragement from friends and family played a pivotal role in their success. It’s important to remember that you don’t have to embark on this path alone. Creating a supportive environment makes the transition smoother and more enjoyable.
Take these three steps seriously—embrace the Mediterranean diet, engage in regular exercise, and seek professional guidance. Your health is a priority, and the stakes couldn’t be higher. With each step, you not only reduce the risk of diabetes but also enhance your overall quality of life. Small changes can lead to monumental improvements in health outcomes, so make a commitment today.
Ultimately, the PREDIMED-Plus study illuminates a promising pathway to diabetes prevention. By establishing healthier habits, you can reclaim your life, stepping away from the brink of diabetes and towards a future filled with vitality. Now is the time to act—let this be your moment to embrace change and invest in a healthier tomorrow.
