As per recent research published in the Annals of Internal Medicine, the risk of Type 2 diabetes can be cut down upto 80% by following five healthy habits.
These 5 key healthy lifestyle habits are:
- Healthy diet (includes plenty of fruits & vegetable)
- Exercise (3 times a week for at least 20 minutes)
- Maintaining normal body weight (Body Mass Index between 18.5 and 24.9)
- Not smoking (being a non-smoker for at least 10 years)
- Very low to no alcohol consumption
The recent study showed how each of the above factors alone or in combination helped to reduce the risk of diabetes.
Even having just 1 of the above healthy habits can reduce the risk of developing Type 2 diabetes.
200,000 people were enrolled in the study which started in 1995. The participants were categorized into "best" and "worst" groups depending on whether they followed all five healthy habits or none. The average participant followed at least two healthy habits. Body Mass Index (BMI) was the most important factor in determining diabetes risk. When looking at BMI alone, normal weight men were 70% less likely to develop diabetes than overweight men. Women of normal
weight were 78% less likely to develop diabetes.
People whose diet and exercise were both in the healthy range were 30% less likely to develop diabetes. Men who drank moderately in addition to having a healthy diet and exercise plan and normal body weight had a 39% less risk of developing diabetes while women who drank moderately had a 57% less chance.
The study showed that even those who are overweight can reduce their chances of developing diabetes if they adopt even one additional healthy habit such as exercising.