Diabetes Alert:
Breaking News on the Latest Diabetes Research
San Mateo County Employee Health & Fitness Program February 2006
Diet and Exercise Changes Can Quickly Reverse Heart Risks!
The online January issue of the Journal of Applied Physiology published a study that shows in less than a month, people can reverse serious diabetes and heart disease risk factors by making significant lifestyle changes. Researchers at UCLA wanted to challenge the common notion that it takes a long time to see improvements when making diet and exercise changes. Have you been putting off lifestyle changes because you didn’t think you’d see results quick enough? If so, read on!
Study Details
This three-week study was conducted on 31 overweight or obese men between the ages of 46 and 76. All the men had at least one risk factor for metabolic syndrome, a collection of risk factors including high triglycerides, low HDL (good) cholesterol, high blood pressure or insulin resistance. Fifteen of the men were diagnosed with metabolic syndrome and 13 had type 2 diabetes.
Lifestyle Changes
As part of a residential diet and exercise program, the men consumed a diet designed by the Pritikin Longevity Center, which included 65 to 70% complex carbohydrates (whole grains, fruits and vegetables), 15 to 20% protein (soy, beans, nuts and occasionally fish and poultry), and 12 to 15% fat (less than half from saturated fat). The average person’s diet contained approximately 40 grams of fiber per day. The study participants were allowed to eat as much as they wanted of fruits, vegetables and whole grains so no one was left hungry.
The men exercised 45 to 60 minutes per day on a treadmill at a moderate pace.
Study Findings
The men lost 2 to 3 pounds per week but because of the short duration of the study, the men remained overweight or obese. The average man’s LDL (bad) cholesterol was reduced by 25% in just 3 weeks. Comparing the blood levels of cholesterol, insulin and markers of inflammation from before and after the study, researchers found that the number of men with metabolic syndrome dropped from 48% to just 19% and the number with diabetes dropped from 42% to 23%. The research team concluded by emphasizing that diabetes and metabolic syndrome are reversible and improving your heart disease risk does not require that you normalize your body weight.
Comments on the Study
This research helps to emphasize the huge impact diet and exercise can make in the management of your health.
Males vs. Females. Sure, this study involved only men but researchers speculate that women following the same protocol would have seen similar results and benefits.
Weight Loss The amount of weight lost by the men in this study was small, just 6 to 9 pounds over the course of 3 weeks, BUT it was significant enough to contribute to the improvements in their blood chemistry.
Residential program vs. on your own. It’s true that diet and exercise changes may be easier when you live in a facility that prepares your food and encourages you to exercise BUT these changes are possible outside a residential facility. Why not begin with one part of the program (e.g. moving away from animal sources of protein)? After you’ve mastered that, then begin another part (e.g. walking 45 minutes after work each day)
Bottom Line for You
Upon first glance of this Diabetes Alert, you may think the diet is too hard or that exercise won’t help, but don’t! This study simply shows how quickly results can be seen ~ it didn’t say that moving through these lifestyle changes more slowly won’t work too. Instead, think about what diet and activity changes you can easily make and then commit to do so.
These are your take-away messages from this study:
Review your lab results with your doctor. Ask your doctor about your heart and diabetes risk factors and have him / her review your lab results for the past several years for changes. Use this as your “baseline” information and compare to lab results in 3, 6 or 12 months.
Exercise most days of the week. Walk at a moderate pace for 45 to 60 minutes most days of the week.
Make alterations in your diet. Are you consuming only whole grain foods such as whole wheat bread and pasta, high fiber cereals and brown rice? Do you have ample fruits and vegetables in your day and use them as your main choices when hunger hits? These men consumed 3+ fruits per day and 4+ servings of vegetables per day. Consider moving away from a meat based diet and only consuming lean poultry or fish occasionally. Start substituting beans, nuts and soy products for your usual “animal” choice. Limit fats as toppings and dressings; when consumed in small amounts, make them the healthy fats like olive and canola oils, avocado and/or nuts.
Reference –
Below is the online reference for the study highlighted in this issue of Diabetes Alert.
Roberts, CK, Won, D, Pruthi, S, Kurtovic, S, Barnard, RJ, Sindhu, RK, Vaziri, ND. (2006) Three-week Diet-Exercise Study Shows 50% Reversal in Metabolic Syndrome, Type 2 Diabetes. Journal of Physiology - Online. January 11, 2006.
Healthy Cooking for Bigger Meals, Smaller Waists ~
Join registered dietitian, Toni Bloom and Chef Grace Avila to learn about this intriguing concept from Barbara Roll’s book, Volumetrics.
Redwood City:San Mateo:
March 9March 14
11:30am – 1:30pm10am – 2pm
455 County Ctr222 W. 39th Av
Room 101Edn Conf Rm 1
HEAR2T Healthy Boot Camp ~
This 4-hour boot camp includes everything you need to know about your blood pressure, cholesterol, triglycerides and how to keep them at a normal level.
Redwood City:Belmont:
April 4April 11
10am – 2pm10am – 2pm
455 County Ctr400 Harbor Blvd
Room 101Harvard Room
Diabetes Boot Camp ~
This intensive 2-day boot camp includes everything you need to know about preventing or managing diabetes.
Redwood City:Belmont:
May 11 & 18May 2 & 9
8am – 12:30pm8am – 12:30pm
455 County Ctr400 Harbor Blvd
Room 501Harvard Room
Pre-registration required for all of above classes; call (408) 808-1333 or email . Class is conducted on County time with your supervisor’s approval.
For more information:
Employee Health & Fitness Program