Just three weeks of diet and exercise can substantially reduce metabolic syndrome and type 2 diabetes
A recently published study in the Journal of Applied Physiology indicates that a relatively short period of diet and exercise changes can result in substantial reduction in metabolic syndrome and type 2 diabetes.
Participants in this study used a Pritikin diet, which features low fat and high fiber intake, and completed 45 to 60 minutes of aerobic activity at 75% to 85% of maximum heart rate each day using a treadmill. The participants, ranging in age from 46 to 76 years old, did not attempt to restrict their calorie intake, and began and ended the trial overweight or obese.
“The study shows, contrary to common belief, that Type 2 diabetes and metabolic syndrome can be reversed solely through lifestyle changes,” according to lead researcher Christian Roberts of University of California, Los Angeles.
“This regimen reversed a clinical diagnosis of Type 2 diabetes or metabolic syndrome in about half the participants who had either of those conditions. However, the regimen may not have reversed damage such as plaque development in the arteries,” Roberts said. “However, if Type 2 diabetes and metabolic syndrome continue to be controlled, further damage would likely be minimized and it’s plausible that continuing to follow the program long-term may result in reversal of atherosclerosis.”
“The results are all the more interesting because the changes occurred in the absence of major weight loss, challenging the commonly held belief that individuals must normalize their weight before achieving health benefits,” Roberts said. Participants did lose two to three pounds per week, but they were still obese after the 3-week study.
“The diet, combined with moderate exercise, improved many factors that contribute to heart disease and that are indirect measures of plaque progression in the arteries, including insulin resistance, high cholesterol, and markers of developing atherosclerosis,” Roberts said. “The approach used in this experiment of combining exercise with a diet of unlimited calories is unusual.”
It’s worth noting that the study was conducted while all 31 male participants were in a residential treatment program, in which the food intake and exercise activity are supervised. Individuals who are dieting and exercising on their own at home are likely to have difficulty managing their food intake and exercise to a similar degree, although this study underlines the benefits that can be achieved relatively quickly, well before any physical changes in one’s appearance are easily seen.
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Tags: obesity, nutrition, health, parenting, diet, weight loss, weight management, fitness, exercise, diabetes, metabolic+syndrome
April 16th, 2006 at 9:17 pm
Yeah, that info is fairly widespread. In my health class they’re teaching it already.
Good post. I think the fitness level and diet change would have to persist for more than 3 weeks though to keep diabetes at bay…
April 27th, 2006 at 6:52 am
GREAT information you have there. I was recently reading some information that the CDC published stating that 80% of all disease is stress related! Stanford University also came out with a study stating that actually 95% of all disease is stress related. I think this goes along with exactly what you are saying in that if stress caused it (maybe through making wrong eating choices, or thinking unhealthy thoughts, etc) then maybe it can be “reversed” or healed. Totally powerful article!!
Today I am setting realistic goals, following a healthy nutritious eating plan for the rest of my life, and doing some exercise.
I found a site that helped me in setting goals to achieve my dreams. The site is by Marcia Wieder and I thought you and your readers might
also enjoy it. www.mauidreamretreat.com is the site. She is also giving away a maui dream retreat that I think would be the prefect place to renew, rejuvinate, and restore!! One of the things I’ve learned is to allow myself to visualize my success. So I am seeing myself in Maui, wearing a bathing suit (which I don’t do now), sipping on a refreshing healthy drink in a coconut, while having a manicure and pedicure ocean front!! I can actually feel and see this image!!
Again, thank you for sharing and for such good information!!
May your day be filled richly with blessings and joy!
Gina