Three easy steps to block Type 2 diabetes
In 1965, when Len Barry sang "One, two, three/Oh, that's all elementary," he had no idea that he had created the perfect slogan for an anti-diabetes campaign. Fast forward 60 years and the PREDIMED-Plus study is singing the praises of 1-2-3 simple lifestyle changes that can cut someone's risk of developing full-blown Type 2 diabetes by 31%.
Researchers followed almost 5,000 folks for six years and compared the benefit of sticking to a Mediterranean diet to the health impact of combining a Mediterranean diet that reduced calorie intake by about 600 a day, with brisk walking and strength and balance exercises and professional support for weight management. (That means you work with a diabetes educator, primary care physician or nutritionist -- but you can enlist friends and family, too.) That triple effort is what achieved such a strong pushback against the risk for diabetes.
There were other benefits from following the 1-2-3 plan: Study participants lost an average of more than 7 pounds and reduced their waist circumference by almost 1.5 inches.
So, if you're at risk for diabetes (because of a family predisposition or being overweight or sedentary) or if you've been told you have prediabetes (an A1C test result of 6.5% or higher), it's time to 1-2-3 step up to this new lifestyle pattern. My book "This Is Your Do-Over" and the free newsletter available at 4YOUngevity.com offer insights into optimizing the Mediterranean diet and the in-depth info and support on physical activity and weight management that will help you transform your life.
Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.4YOUngevity.com. Email your health and wellness questions to Dr. Mike at questions@4YOUngevity.com.
(c)2023 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
(c) 2025 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.
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