Irregular schedules raise the risk of type 2 diabetes.

Women who worked at least three night shifts per month (in addition to days and evenings in the same month) for 20 or more years experienced a 58% increase in the risk of type 2 diabetes compared with those who did not rotate shifts. Those who had less than 10 years of rotating shifit work experienced a 5% increase, while the risk rose to 40% among those with 10-19 years. This data comes from the Nurses Health Study I and II and was adjusted for weight gain and smoking.

PositiveTip: Regularity in life seems to afford significant benefits. Choosing to avoid the unecessary disruptions is good for your health!

The strongest predictor of diabetes risk was body weight.

A prospective cohort study has confirmed once again the importance of the cumulative effects of wise lifetyle choices on the risk of developing diabetes. Men and women who had a good diet, were physically active, did not smoke, used minimal amounts of alcohol and were not overweight or obese experienced significantly lower risk.

PositiveTip: Self-discipline in many multiple areas of lifestyle pays rich dividends. Are you making good choices?

Childhood obesity is a good environment for cardiovascular disease and diabetes.

Researchers examined the physiological changes in extremely obese children compared to normal weight. Those overweight and obese had higher levels of oxidized LDL cholesterol (the damaging kind) and inflammatory markers which help predict the early onset of cardiovascular disease and diabetes. The most important finding was that these predictors of early disease increased steadily with increasing weight gain in children.

PositiveTip:  Low fat diets with more wholesome foods tend to help prevent weight gain along with active family activities to reduce sedentary hours.

Physical inactivity is high stakes game.

After analysing the lifestyle habit data in several large studies, researchers have found that those who were physically inactive doubled their risk of ischemic heart disease, experienced 72% increased risk of ischemic stroke, a 52% higher risk of breast cancer, and an 80% increase in colon cancer risk.

PositiveTip: Exercise is a great way to reduce your risk of illness and disease. Start a physical activity program today! It will reduce your risks and give you a brighter outlook. 

Limiting animal protein intake may reduce the risk of Type 2 diabetes.

A 10-year European study of over 38,000 participants found that the risk of developing type 2 diabetes is increased by eating animal protein. Investigators discovered that meat, milk and cheese, and all sources of animal protein increased risk, but no risk was associated with vegetable protein from various sources. A plant-based diet has been shown to decrease the risk of disease and improve longevity.

PositiveTip: Try transitioning to a plant-based diet by gradually increasing your intake of fruits, vegetables and whole grains. 

Exercise and vegetarian diet prove to reduce abdominal fat.

A 24-week trial showed that exercising and eating a calorie-restricted vegetarian diet decreases abdominal fat, plasma leptin and oxidative stress markers while improving insulin sensitivity and reducing insulin resistance, compared to a conventional diabetic diet. Weight loss produces better insulin and leptin function. Since both leptin and insulin help to control food intake, weight loss brings better physiological control of weight and appetite.

Abdominal obesity is more prevalent in diabetics, hypertensives, and CAD patients.

Swiss researchers found that abdominal obesity (AO) is highly prevalent in coronary artery disease patients and among those who have significantly higher rates of diabetes, hypertension, lower HDL-cholesterol levels and higher triglyceride levels than non-abdominal obese patients. AO patients also have higher resting heart rates, which is a strong predictor of mortality.

PositiveTip: A calorie-restricted vegetarian diet and exercise are shown to reduce abdominal fat significantly more than a regular calorie-restricted diet and exercise. Also exercise reduces the resting heart rate as you become more fit.

Whole grain cereal foods lowers the risk of chronic disease and helps weight control.

There is consistent scientific evidence that whole grain foods substantially lower the risk of CHD, diabetes, and cancer and help in weight management and digestive health. Working together macro- and micronutrients and phytonutrients present in whole grains contribute to their beneficial effects.

PositiveTip: Regularly incorporate 3-4 whole grain foods into your diet every day.

Eat more -- but have less body fat!

Active women who walk the most steps per day have less body fat, lower BMI, and smaller waist circumference. They also have lower insulin levels and other risk factors for cardiovascular disease, type 2 diabetes and obesity than less active women even though the more active women consume more calories, protein and carbohydrates. 

PositiveTip: Walking is a great weight control tool, and every step you take throughout the day counts.