It is known by many studies that the lifestyle change and diet And especially the loss of 10% of weight in overweight and obese people can prevent the development of predictit diabetes Type 2 in the early stages. Also the systematic exercise It confidently reduces all the complications of diabetes, being an essential factor in longevity.
“Our blood sugar values are significantly affected by glycemic load, namely the amount (calories) and the quality of carbohydrates in the diet (eg, pasta, rice, potatoes, or fruits, legumes, whole grain starchy foods, etc.). However, in the prevention of diabetes mellitus, in addition to weight loss, it plays its role and the time we consume high glycemic load foods, “says Antonios Lepouras, MD, specialist pathologist-diabetologist, Director of Pathology-Diabetic Clinic & Diabetic Metropolitan.
Importance of timing of meals
Based on an interesting study done in adults, it seems that when We eat late in the morning Compared to other times of the day, we run a lower risk for type 2 diabetes. When it is better to eat carbohydrates depends on the sensitivity of each person to the action of insulin (glucose tolerance) and appears to be related to the time we eat, peaks in the morning and in the morning.
Researchers (Jin Dai, PhD, Fielding School of Public Health, University of California, Los Angeles. US communities between 2008 and 2011, with a second clinical examination performed between 2014 and 2017.
Lunch time categorized into five periods:
- Early in the morning (6: 00-8: 59 AM)
- Late in the morning (9: 00-11: 59 AM)
- Afternoon (12: 00-5: 59 pm)
- Evening (6: 00-11: 59 pm)
- Night (0: 00-5: 59 AM)
Energy intake and glycemic load (quantity of carbohydrates) of participants for each period were evaluated at the start using two 24 -hour dietary analysis. Diagnosis of diabetes mellitus (ED2) was detected through annual monitoring calls or in the second clinical examination.
The importance of the Greek “lunch” (brunch)
The decade With either high energy or extra carbohydrate in the morning (lunch), it was associated with 6% -7% lower risk for type 2 diabetes compared to other hours of the day. The benefit was independent of total energy intake, diet quality or other external factors. The replacement of only 100 calories (kcal) e.g. Carbohydrates from very early in the morning, afternoon or evening with an equivalent amount late in the morning was associated with a 5% lower risk for diabetes.
“The findings of this study reinforce existing literature, indicating the possible long -term nutrition benefits with foods rich in good quality carbohydrateswhen taken late in the morning, in alignment with the daily sensitivity of the body to glucose to prevent diabetes.
Simply put, a rich with good quality carbohydrates and calories, with proportionally decreasing amounts of carbohydrates and calories in other meals, helps reduce the risk of diabetes. Of course, in no way we forget that the most important way to prevent or even reverse type 2 diabetes and its dramatic complications, whether we are overweight or obese, remains the loss of at least 10% of our original weight with proper nutrition and, of course, as possible.
The importance of physical activity
Compliance with guidelines recommended by the levels of physical activity levels can reduce the increased risk of mortality from any cause and especially cardiovascular disease in people with diabetes. In many more studies, cardiovascular risk in adults with diabetes mellitus is proportional to excessive sedentary life.
If high levels of physical activity can help reduce the harmful effects of diabetes, the modern lifestyle that is prolonged sedentary life, it was studied and confirmed in a recent study by Columbia University (Wen Dai and Sandra S. Albrecht, 2024).
It is a population, prospective study that explored the relationship between sedentary life and weekly physical activity, with mortality from every cause and risk of cardiovascular disease in adults with diabetes, found by national studies from national health and US health research. The time they sit as well as the frequency and duration of moderate and intense physical activity, using the global questionnaire of physical activity.
Life living time per day categorized into four groups:
- Less than 4 hours
- 4 to 6 hours
- 6 to 8 hours
- Up to 8 hours
Participants were classified as inactive (<10 minutes/week), insufficiently active (10-149 minutes/week) and active (≥ 150 minutes/week) based on the extent of moderate to intense physical activity performed.
In a median medical period of 5.8 years, 1,278 deaths were reported by all causes and 354 deaths from heart disease between 6,335 adults with diabetes (middle age, 59.6 years).
Compared to shorter sedentary life, the longer sedentary life (≥ 8 hours/day) was associated with 73% and 74% increased risk of mortality from all causes in inactive and inadequately active adults respectively.
The ≥ 8 -hour seat/day was also associated with an increased risk of mortality from heart disease in inactive or inadequately active adults but not in active adults.
However in the “active” adults with diabetes, that is, to those who had physical activity approximately half an hour Daily or more than 150 per week, the ≥ 8 -hour seat/day was not associated with an increased risk of mortality.
Conclusion: More than 25% increased risk of mortality in living room and without physical lifestyle.
Exercise saves lives
“For adults with diabetes, we have to emphasize that regardless of sedentary life hours, how great is the importance of keeping levels of physical activity (30 ′ daily or more than 3 ½ hours a week). Systematic exercise, even daily walking (eg 7,000-10,000 steps), is a good alternative strategy in intervening interventions to reduce seat time, not only because it protects against increased cardiovascular risk, but because it increases life expectancy and quality of life.