A Mediterranery-style diet, cutting calories, cutting and adding regular exercise can reduce the risk of development of type 2 diabetes, according to a new study by co-writer by researchers at Harvard V Chan School of Public Health.

What research found

The study published in The Annals of Internal Medicine was conducted in Spain, with about 5,000 old adults (aged 55 to 75 years), which was overweight or metabolic syndromes, originally a mixture of conditions such as high blood sugar, excess stomach fats and high blood pressure which risk for diabetes and heart disease.

The study showed that those who followed the Mediterranean diet, reduced their calorie intake, and regular exercises, compared to those who developed more than six years of diabetes than those who had 31% lower, who followed the diet without focusing on calories cutting or exercise.

What Is The Mediterranean Diet?

This diet is based on traditional food habits from countries such as Greece and Italy. It focuses on fresh fruits and vegetables, whole grains, nuts and legumes, olive oil (fats), and fish and seafood.

Red meat and processed foods are kept minimum.

The Mediterranean diet contains foods that improve how the body reacts to insulin and helps to keep blood sugar levels stable.

When the calories are combined with cutting back and adding regular exercise, the benefits are strong. Together, these changes reduce abdominal fat, low inflammation, and protect the cells from damage.

Why does this study matters

Earlier research had already shown that the equator alone can reduce the risk of diabetes compared to low -fat diets.

But this new study throws light on something important: adding calorie control and regular activity makes the profit even stronger.

Exercise

Participants in the intervention group were encouraged for 45 minutes of fast running or other aerobic activity, six days a week, as well as one -two times per week.

With this, he lost an average of more than 3 kg and reduced the waist size of more than an inch in six years, slight changes, but still powerful.

Small changes, big impact

Interestingly, doctors say that people have to lose about 7% of their body weight to cut the risk of diabetes, but in this test the participants lost less than this, and still saw a big advantage.

“Even a minor change made a difference,” Dr. Miguel Nail Martnez-Gonglez said, one of the authors of the study.

Why does it work

Experts believe that a combination of diet, exercise and weight loss helps in many ways:

• Improves how the body reacts to insulin
• Reduces inflammation
• Protects cells from damage
• Together, these effects reduce the possibility of developing diabetes.
• Even in support cases

Another important details: People in the intervention group had regular sessions with dietists to help them stick to the plan.

This level of ongoing support can be the same as diet. In real life, of course, not everyone has access to that kind of guidance.

It’s not a shape-fit

The Mediterranean diet is healthy for many people, but it cannot suit everyone’s taste, culture or lifestyle.

Nevertheless, researchers say that the main idea is simple: eat more whole, use uncomfortable foods, use healthy fat, cut back to calories, and move more.

Think about the Mediterranean diet, exercise and calorie control like equipment in an orchestra. Alone, they are good. But together, they make music much better.