New Studies give Tips to Reduce the Risk of Type 2 Diabetes

breakfast weight training lowers diabetes
Two new studies – one focusing on exercise and the other on diet – show promising results in reducing the risk of developing type 2 diabetes. Type 2 diabetes is an all-too common disease often effecting people who are overweight and eat a poor diet.

Don’t Skip Breakfast!

Dr. Michael Stanclift, N.D. told the Huffington Post that people who skip breakfast are at a higher risk of developing type 2 diabetes. He points to a recent study that showed these people could reduce the chance of developing the disease by more than 30 percent by simply eating a healthy breakfast each morning.

A breakfast with a good balance of protein, fiber and carbohydrates is ideal. An example of a healthy, well-balanced breakfast includes a bowl of oatmeal with sliced bananas or blueberries.

Weight Training

A second study conducted at the Harvard School of Public Health consisted of 32,000 men over an 18-year period. It found that lifting weights 30-minutes per day decreased the risk of diabetes by 34 percent.

The research also showed that participants who did both aerobic (cardio training) and anaerobic (resistance/weight training) workouts regularly lowered their risk of developing diabetes by an incredible 59 percent. Alternating days of cardio and weight training workouts is an effective strategy.

Keep in mind the Harvard study only focused on men, so the same results aren’t necessarily consistent in women. That said, countless other studies have shown eating healthy and exercising regularly reduces the risk of many obesity-related diseases whether you’re a man or a woman.

What Does this all Mean?

These studies are great news to anyone considered at-risk for diabetes, including those who are overweight (BMI greater than 25) or have a family history of diabetes.

For many people, starting a weight training program is not an appealing scenario. However, it’s something everyone should be doing, young and old. The easiest way to get started is by doing simple resistance exercises, such as pushups, crunches and light weight training. A few of the more basic, but effective, light weight training techniques include shoulder press, tricep extensions, bicep curls, squats and bent-over rows.

One Response to New Studies give Tips to Reduce the Risk of Type 2 Diabetes
  1. Gavin Routledge

    Great – thanks for sharing. will tweet it today.
    G

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