Study finds 2 daily habits as effective as medication for diabetes, slashing risk by 24pc

Does a diabetes diagnosis mean a lifetime of reliance on medication? A new study suggests that consistently sticking to two simple lifestyle habits can be as effective as medication for blood sugar control, and can even reduce the risk of developing diabetes by 24%. The research also pinpointed the most effective time of day to exercise for optimal glucose control.

Mainland Chinese media Health Times reported on a latest study evaluating the effects of lifestyle modification versus the drug metformin on reducing the risk of developing type 2 diabetes. The research was published on June 13 in The Lancet Diabetes and Endocrinology.

Researchers from the University of Washington followed 3,234 adults with prediabetes (average age 50.6) for 21 years. Participants were divided into groups for comparison:

• Lifestyle Intervention Group: This group adopted dietary control and regular exercise. They achieved a 7% weight loss, a 24% reduction in diabetes risk, and delayed the onset of the disease by an average of 3.5 years.
• Metformin Group: This group took the glucose-lowering medication metformin. They experienced a 17% reduction in diabetes risk and delayed onset by an average of 2.5 years.

The study shows that for high-risk groups like those with prediabetes and obesity, blood sugar management through diet and exercise can be even more effective than taking medication like metformin. Furthermore, even if the lifestyle changes aren't maintained long-term, a short period of active intervention provides significant benefits. The protective effect of early intervention continues to lower diabetes risk over time.

6 Simple Ways to Control Blood Sugar: Evening Exercise Most Effective

The report also notes that preventing diabetes doesn't require complicated therapies. The key lies in small, consistent daily habits. Implementing these 6 simple methods can effectively control blood sugar and keep diabetes at bay.

1. Eat More of These Three Vegetable Types

Increasing vegetable intake boosts satiety, effectively reduces carb consumption, lowers overall calorie intake, and significantly improves post-meal blood sugar. Especially recommended are:

• Leafy Greens: Choy sum, lettuce, endive, baby bok choy, etc.
• Squash/Marrow Family & Gourds: Winter melon, cucumber, eggplant, tomato.
• Cruciferous Vegetables: Chinese cabbage, cabbage, broccoli, kale.

2. Adjust Your Meal Order

Changing the order you eat your food is crucial for stabilizing post-meal blood sugar. Recommended order for diabetics:

• Eat vegetables first (aim for 100-300g per meal, prioritizing leafy greens and cruciferous types).
• Then consume protein (eggs, dairy, tofu, lean meat, fish, shrimp).
• Finally, eat your staple carbohydrates (rice, noodles, bread).

3. Mind Your Dinner Time

Try to finish dinner by 7 PM to give your digestive system ample time to work. Eating too late means your body rests while digestion is still active, which can hinder digestion, cause abnormal nighttime blood sugar spikes, and affect sleep quality.

4. Choose the Best Time to Exercise

A 2024 study published in Obesity followed 186 overweight/obese adults with metabolic issues. After 14 days of monitoring, they found that afternoon and evening exercise significantly lowered blood glucose, while morning or mixed-exercise timing did not show the same effect. Exercising after 6 PM was the most potent, reducing 24-hour, daytime, and nighttime glucose levels by 1.28, 1.1, and 2.14 mmol/L respectively.

The researchers suggest that for individuals with impaired glucose regulation, exercising after 6 PM provides the most significant improvement. This may be linked to circadian rhythms; at night, skeletal muscle typically has lower glucose uptake efficiency and insulin sensitivity. Evening exercise boosts glucose utilization and improves the muscles' metabolic capacity.

5. Opt for Moderate-Intensity Exercise

Moderate-intensity exercise effectively raises metabolic rate, significantly increasing skeletal muscle's glucose uptake and utilization, while enhancing insulin sensitivity for more efficient glucose lowering. It also strengthens cardiopulmonary function, boosts immunity, and reduces cardiovascular risk. A simple gauge: you can hold a conversation but are slightly breathless. Examples include brisk walking, cycling, and swimming.

6. Maintain the Right Exercise Frequency

A long-term study on 130 prediabetes patients, published in June in Cardiovascular Diabetology–Endocrinology Reports, found that participants exercising more than 150 minutes per week were 21.5% more likely to successfully return their blood sugar to normal levels. This meant they were 4.15 times more likely to reverse their prediabetes.

Regular exercise significantly improves insulin sensitivity, promotes muscle glucose uptake, efficiently regulates blood sugar, and helps restore the body's sugar metabolism mechanisms to normal function.

Diabetes in Hong Kong: 700,000 Affected, 8 Early Symptoms

According to the Hospital Authority, Hong Kong has approximately 700,000 diabetics, accounting for 10% of the population (1 in 10 people). The trend is towards younger demographics, with a 2% incidence in those under 35.

Common Early Symptoms of Diabetes:

• Frequent thirst
• Frequent urination
• Feeling hungry
• Unexplained weight loss
• Easy fatigue
• Blurred vision
• Slow-healing wounds
• Skin itchiness (genital itching in women)

Two Major Diabetes Complications: Risk of Stroke/Amputation

1. Chronic Complications (Long-term high blood sugar damages vessels and nerves):

• Brain: Stroke
• Eyes: Retinopathy, cataracts, glaucoma
• Heart & Vessels: Coronary heart disease, heart failure, hypertension
• Kidneys: Proteinuria, infections, kidney failure
• Feet: Neuropathy, vascular disease, ulcers, infections (may lead to amputation)

2. Acute Complications

• Acute Hypoglycemia (<3.9 mmol/L): Symptoms include rapid heartbeat, severe hunger, dizziness, shaking, sweating, confusion. If conscious, consume 15g fast-acting carbs (3 sugar cubes, 3 tsp sugar, 1/2 cup regular soda/juice), then add small bread/crackers.
• Acute Hyperglycemia (≥15 mmol/L): Symptoms include rapid deep breathing, nausea, vomiting, extreme thirst, confusion/coma. Seek immediate hospital treatment.