A six-year study conducted by researchers from Harvard and 23 Spanish hospitals revealed that older adults who followed a Mediterranean diet combined with regular exercise had a significantly lower risk of developing type 2 diabetes compared to those who made dietary changes alone. The trial involved more than 4,700 adults aged 55 to 75 years with metabolic syndrome and excess weight.
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Participants in one group adhered to a traditional Mediterranean diet, rich in fruits, vegetables, nuts, and extra-virgin olive oil while reducing their consumption of meat and added sugars. Meanwhile, another group followed this diet while also reducing their daily caloric intake by 600 calories and engaging in physical activity. Their regimen consisted of approximately 45 minutes of aerobic exercise six days a week, along with balance and flexibility exercises at least three times a week, and strength training on two days a week.
Dr. Jordi Salas, a lead author of the study and professor of nutrition at the Rovira i Virgili University in Spain, explained that the physical activity program included moderate-intensity aerobic activities such as brisk walking, swimming, and biking. The study noted a 31% reduction in type 2 diabetes risk among those who combined calorie reduction with exercise, despite only a modest average weight loss of about six and a half pounds during the trial.
Dr. Frank Hu, another lead author and chair of the nutrition department at the Harvard School of Public Health, stated that a combination of modest weight loss, improved dietary habits, and regular exercise may be more effective for diabetes prevention than focusing solely on any one factor. The authors of the study suggest that the Mediterranean diet's potential anti-inflammatory effects might work in conjunction with calorie reduction and increased physical activity to further decrease diabetes risk.
Dr. Salas remarked that it is never too late to adopt a healthy diet like the Mediterranean diet and to increase physical activity levels to enhance overall health and prevent diseases. Additionally, the Mediterranean diet has been recognized as the world's best diet for the eighth consecutive year by U.S. News & World Report, and recent research published in *Nature Medicine* indicates it may lower Alzheimer's disease risk in individuals with genetic predispositions.