Diabetes is most prevalent among people over 65. As many as 26 percent of older Americans have diabetes. But, new evidence indicates that older adults can reduce their risk of diabetes if they follow the Mediterranean diet, lower calorie intake, and exercise more, reports Nina Agrawal for the New York Times.
A 5,000 person trial in Spain found that people between the ages of 55 and 75, who were overweight, could lower their risk of getting diabetes by 31 percent if they stuck to the Mediterranean diet and kept their calorie count down. Over six years, they also exercised, including brisk walking–45 minutes a day six days a week–and engaged in strength and balance training two to three times a week. And, they met regularly with a dietician.
The Mediterranean diet focuses on foods that are not processed or ultra-processed. Fruits, vegetables, olive oil, fish and whole grains. Sticking to this diet, without making other lifestyle changes, has been found to reduce people’s risk of getting diabetes by 30 percent as compared to people on a low-fat diet. One study also found that the Mediterranean diet reduces people’s risk of Alzheimer’s disease, even if they have a high genetic risk.
A 2022 trial found that people following a low-calorie, low-fat diet, who exercised 20-30 minutes a day and kept their weight down reduced their risk of diabetes by 58 percent as compared to a group that did not.
Here’s more from Just Care:
- Skip the keto diet, go Mediterranean
- Want to lose weight? Try intermittent fasting
- How to reach age 70 free of major chronic conditions
- To live longer, you must both eat well and exercise
- Exercise can help an aging brain
