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Type 2 Diabetes: alleviate metabolic syndrome
In yesterdays e-alert, I talked about lifestyle changes and how it can help prevent diabetes. Today Id like to go a bit further in depth about diet and exercise.
Metabolic syndrome is frequently a precursor to type 2 diabetes. It is very common and is characterised by excessive abdominal fat, insulin resistance, high triglyceride levels and/or low high density lipoprotein (HDL) cholesterol.
But a recent study found that just three weeks of a high-fibre, low-fat diet combined with an exercise programme reversed metabolic syndrome in half the participants who tried it.
50% reduced risk but without big weight loss
Researchers at the University of California at Los Angeles (UCLA) and Irvine enrolled 31 obese men for the current study. Thirteen of which had type 2 diabetes, 15 had metabolic syndrome, and three had neither but were overweight or obese. For 21 days, the volunteers followed a programme at the Pritikin Longevity Centre, where they were allowed unlimited amounts of low-fat natural foods.
Their protein consumption was limited to 15 to 20 percent of the daily calories and they could only have plant, non-fat dairy, fish and poultry sources. They also participated in an exercise regime consisting of 45 to 60 minutes daily on the treadmill.
At the end of three weeks, the men on average lost two to three pounds each week, however they were still considered obese. Researchers found that the men had significant reductions in serum lipids, insulin, oxidative stress, inflammation, and leukocyte-endothelial interactions and adhesions. In addition, by the end only six men had metabolic syndrome out of the 15 who had it at the start and only seven men had type 2 diabetes.
UCLA lead researcher Christian Roberts explained, The study shows, contrary to common belief, that type 2 diabetes and metabolic syndrome can be reversed solely through lifestyle changes. This regimen reversed a clinical diagnosis of type 2 diabetes or metabolic syndrome in about half the participants who had either of those conditions.
The results are all the more interesting because the changes occurred in the absence of major weight loss, challenging the commonly held belief that individuals must normalise their weight before achieving health benefits, Dr Roberts added.
Add a 30 minute walk to your day
What would be interesting to determine is whether long-term lifestyle changes can halt or even reverse the end-organ damage so often seen with type 2 diabetes. Well keep our eyes open for any research in the future that may address this question.
As this study shows us, if you have either type 2 diabetes or metabolic syndrome or are at risk of developing them, it is important that you modify your diet and start an exercise programme to help bring these conditions under control. Start out by adding a 30 minute walk to your day and improving your diet. A good way to start improving your diet would be to follow the diet the men in the study followed, a high-fibre, low-fat diet. However, you should consult your doctor before making any major changes, so that you can get the correct dietary and exercise recommendations that are best for your body.
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