Combining healthy eating and exercise to prevent diseases
A large-scale study conducted by the Harvard School of Public Health in collaboration with 23 hospitals in Spain, with more than 4,700 elderly participants, has given remarkable results: the Mediterranean diet combined with regular exercise can reduce the risk of type 2 diabetes by 31%.
Participants aged 55 to 75, most of whom are affected by metabolic syndrome and are overweight, are divided into two groups: the group following the Mediterranean diet rich in vegetables, fruits, extra virgin olive oil and the group reducing an additional 600 calories per day combined with exercise.
After 6 years, the group that followed a calorie reduction regimen with exercise had a much lower diabetes rate, even with an average weight loss of only about 3.7 kg.
Dr. Frank Hu, Professor of Nutrition and Epidemiology at Harvard University (USA), co-author of the study, commented: "The combination of moderate weight loss, improved eating habits and regular physical activity is much more effective in preventing diabetes than focusing on just one factor".
Why is the Mediterranean diet special?
The Mediterranean diet is not just a menu, but also a balanced eating lifestyle. The main ingredients include:
A variety of fruits and vegetables provide vitamins, minerals and antioxidants.
extra virgin olive oil is rich in monounsaturated fats, which help reduce inflammation.
Nuts and seeds, according to nutritionist Garima Goyal, are a source of healthy fats, fiber and protein, contributing to improved heart health and weight control.
Whole grains such as pasta and brown rice replace refined grains.
Lean protein, fish and poultry priority, limit red meat.
Spices and herbs replace salt, help reduce sodium while still enhancing flavor.
Not only does it help prevent diabetes, this diet has also been shown to reduce cholesterol, protect the heart, control weight and even reduce the risk of dementia.
"Thanks to focusing on whole foods and healthy fats, the Mediterranean diet helps maintain a sustainable weight and supports long-term health," says nutritionist Kejal Shah, India.
The essential role of exercise
Physical activity also plays an important role in preventing diabetes. Research participants focused on 45 minutes of aerobic exercise per day, six days a week, combined with strength training and flexibility.
Regular exercise brings the following benefits:
Improve insulin sensitivity, help lower blood sugar.
Promotes weight loss, limits fat storage.
Improve overall health and reduce mental stress.
Dr Jordi Salas, a professor at the University of Rovira i Virgili ( Spain), co-author of the study, emphasized: "It is never too late to adopt a Mediterranean diet and maintain physical activity. Small lifestyle changes can bring great health benefits."
