The more time spent watching TV the higher the risk of type 2 diabetes.
Over 3000 overweight people were randomized to lifestyle intervention, daily metformin (medication), or placebo groups. The lifestyle group was encouraged to limit sedentary behaviors and get at least 150 minutes of moderate physical activity per week. At 3 years the lifestyle group had significantly reduced the time spent watching TV. After adjusting for confounders in all groups, each hour of watching TV was associated with a 3.4% increased risk of diabetes.
PositiveTip: Make movement a significant part of each day.
Pistachio nuts may improve stress response and blood pressure in diabetics.
Penn State researchers randomized two groups of type-2 diabetics to different diets. All consumed a heart healthy diet, but the experimental group's diet included 2 daily servings of pistachios. Researchers provided all the meals for 4 weeks. The blood vessels of those eating the pistachios remained more relaxed and open during a cold water challenge and stressful mental test. They also found real world measures of blood pressure were lower.
Positive Tip: Unsalted pistachios in moderation may be a good addition to a healthy diet.
A mix of strength, aerobic and stretching exercises may reduce diabetes risk
Walking and running are common aerobic exercises that can reduce diabetes risk. However researchers also found that strength training (weight lifting) or muscle conditioning (stretching, etc) helps too. From a national sample of 99,000 women aged 36-81, they found that at least one hour of strength training and conditioning plus at least 2.5 hours of aerobic exercise per week led to a 67% reduced risk of diabetes.
PositiveTip: Choose a variety of aerobic, strength and conditioning options to your exercise regime.
Reducing red meat consumption by 1/2 serving daily reduces risk of diabetes.
Increasing the intake of red meat by more than one-half serving daily during a 4 year period was associated with a 48% increase in the risk of type 2 diabetes (P<0.001) compared to those who made no change. This study involved more than 150,000 participants. Reducing red meat intake by the same amount lowered risk by 14%, but this benefit took about 14 years to be detected.
PositiveTip: Cut back on red meat consumption to reduce long-term risk of type 2 diabetes.
Type 2 diabetes is a serious and growing global problem. While age, gender, and genetics all influence risk, a healthy lifestyle can help prevent and control this disease. The following infographic illustrates the impact of Type 2 Diabetes.
Whole grains for the brain win again!
The online edition of the journal Circulation just published a study following 7822 women with type 2 diabetes for 26 years. The study gathered details on their diet every four years.
Bran intake was divided into five different levels, from low to high. The higher the bran in the women's diets, the fewer heart attacks and strokes they had.