Lifestyle Intervention Prevents Diabetes

The prevalence of diabetes continues to climb; the Centers for Disease Control and Prevention (CDC) reports 29.1 million people (9.3 percent of the U.S. population) have diabetes and 1.7 million new cases are diagnosed each year. A recent systematic review evaluated the effectiveness of diet and physical activity promotion programs for individuals at increased risk for type 2 diabetes.

Identifying those with prediabetes is key to implementing effective lifestyle interventions to decrease the disease progression. Prediabetes is a condition in which blood sugar levels are higher than normal but not high enough to be classified as diabetes. Without intervention, prediabetes is likely to progress to type 2 diabetes. 

Evidence suggests that diet and physical activity promotion programs are effective in preventing the progression of diabetes in those with prediabetes. Results from sixteen studies showed that participants involved in diet and physical activity promotion programs were about 40 percent less likely to develop diabetes than those who were not. Furthermore, these programs also proved to be effective for weight loss and improving risk factors such as low HDL (good cholesterol), high LDL (bad cholesterol), and elevated blood pressure and triglycerides. Individuals that participated in high-intensity programs (as determined by number of sessions and individual sessions with health professionals) benefited from greater weight loss and lower risk for developing diabetes.

Bottom Line: Programs that promote physical activity and proper nutrition can significantly lower risks for developing diabetes and promote heart health. The first step in lowering your risks for chronic disease is knowing your numbers. While it can be daunting to find out that you are at risk for developing type 2 diabetes, studies show that you can significantly reduce and even reverse your risk through modest weight loss and increased physical activity. 

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Benefits of Adding Wellness to Your Workplace

A growing library of over 200 scientific-based studies cite the beneficial aspects of introducing a wellness program at your workplace. These studies show that not only will wellness initiatives promote healthful habits, but they will also produce a positive return on investment (ROI).

The environment at any workplace, positive or negative, will impact employees. Considering that adults spend the majority of their waking hours at work, it is beneficial to promote a positive, encouraging work environment. This goal is made increasingly more accessible by the implementation of a worksite wellness program.

Worksite wellness programs benefit employees by increasing their overall well-being, while also promoting healthy eating, weight loss, increased physical activity, decreased stress levels and greater stamina. Employers can also benefit. Research shows that employers can enjoy reduced health care costs, lower rates of illness and injury, higher productivity, a boost in morale, and enhanced recruitment of future employees. In 2002, the US Department of Health and Human Services reported that workplaces with physical activity programs boasted lower health care costs, lower short-term sick leave and an increase in employee productivity.

Bottom Line: Worksite wellness initiatives are known to promote healthier behaviors among employees and employers, and recent studies show that these programs exude positive benefits across the board. Implementation of a wellness program can help employees make sustainable, healthy lifestyle changes while also fostering a positive environment in the workplace. 

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Lengthen Your Lifespan with Lifestyle Changes

The lengthening of telomeres has been shown to alter the effects of health, stress management, longevity and social support. Telomeres protect the ends of chromosomes and directly affect aging. Normally, the length of telomeres shortens with age. However, the results of a study published in The Lancet Oncology validated the scientific discovery that telomeres have the ability to lengthen in accordance with positive lifestyle change. This is significant given that telomere shortening increases the risk of chronic disease, and lengthening of telomeres may prevent chronic disease and lengthen lifespan.

In a five-year study, researchers followed thirty-five men with end-stage prostate cancer to take a closer look at the relationship between the implementation of positive lifestyle changes and telomere length. Ten of the thirty-five patients adopted a plant-based diet (rich in fruits, vegetables, unrefined whole grains, and low in fat and refined carbohydrates); moderate exercise for thirty minutes per day, six days per week; and exercises in stress-reduction, such as yoga-based stretching, meditation and focused breathing. The twenty-five remaining patients were not asked to make lifestyle changes.

The study found that the ten men who made lifestyle changes experienced a ten percent increase in telomere length. The twenty-five men who did not make lifestyle changes had telomeres that were three percent shorter than the men who changed their lifestyles. The results of this study show that positive lifestyle changes are directly correlated to longer telomere length, which promotes health and longevity.

Bottom Line: Positive lifestyle changes that encompass physical activity, social support, healthy eating and stress management can result in longer telomeres -- the part of chromosomes that affect aging. These results were demonstrated when participants followed a plant-based, whole-foods diet, engaged in moderate aerobic exercise, practiced stress management techniques and received weekly support through group counseling. 

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