150 minutes of exercise per week could help reverse prediabetes

5 days ago

The number of people with type 2 diabetes, a condition where a person's body is no longer able to control blood glucose (sugar) levels, is increasing worldwide.If type 2 diabetes is not adequately managed, the condition can lead to heart disease, blindness, kidney failure, amputations, and death.Prediabetes, which often progresses to type 2 diabetes, occurs when blood glucose levels are higher than advisable but not as high as in type 2 diabetes.Now, a new study has suggested that by exercising for just 150 minutes a week, people with prediabetes can prevent their condition from progressing and even bring their blood glucose back to healthy levels.The increasing numbers of people with type 2 diabetes is a major healthcare concern worldwide. Currently, more than 6% of the adult population lives with the condition, and that is projected to rise to around 7% by 2030.According to the World Health Organization (WHO), type 2 diabetes is often preventable. Maintaining a healthy weight and getting sufficient exercise are effective ways to help prevent prediabetes — higher than advisable blood glucose levels when the body has become resistant to insulin — developing into type 2 diabetes.Now, a new study has provided further evidence that exercise can reduce your risk of developing type 2 diabetes. The study, which appears in Cardiovascular Diabetology – Endocrinology Reports, suggests that by exercising for just over 2 hours a week, people with prediabetes can reverse that condition, and prevent its progression to type 2 diabetes.David Cutler, MD, a board-certified family medicine physician at Providence Saint John's Health Center in Santa Monica, CA, no involved in this study, explained for Medical News Today that:'The health impact of having diabetes is profound. There is increased risk of almost every category of disease: heart attack, stroke, kidney failure, vascular disease, blindness, and infection. These ailments lead to earlier death and markedly impaired quality of life prior to death for diabetics. While prediabetes carries little of these increased risks, it is a warning because we know that 25–50% of prediabetics will develop diabetes. So, the smart thing to do is prevent prediabetes or reverse it if it is already present.'Exercise reversed prediabetes in over 20% of participants within the yearThe researchers analyzed data from 130 people enrolled in a cardiovascular risk program at a referral center in Cali, Colombia, between 2019 and 2023. Participants were all aged over 18 with a mean age of 69.5 years, and just over half were women. Almost half had overweight or obesity (mean BMI 26.7), and four-fifths had high blood pressure (hypertension). A total of 57.7% of the cohort reported exercising for 150 minutes or more per week.At the start of the 1-year follow-up, all participants had prediabetes, with a median glycated hemoglobin (HbA1c — a measure of glucose control) of 5.9% (healthy levels are below 5.7%; type 2 diabetes is 6.5% or above).HbA1c is a marker of glucose control over the 3 months preceding the test, so is a better predictor of cardiometabolic risk than fasting blood glucose tests.All participants were assessed regularly by specialists in internal medicine, nutrition, psychology, and physiotherapy. Specialists also used the glucose/triglyceride index to measure their insulin resistance — a factor in prediabetes.During follow-up, 21.5% of the participants returned to normal blood glucose levels, 13.8% progressed to type 2 diabetes, and 64.6% remained prediabetic.150 minutes of exercise per week most effective at reversing prediabetesPhysical activity for more than 150 minutes per week had a statistically significant effect on the likelihood of reversing prediabetes, quadrupling the likelihood of reverting to normal blood glucose levels.'The study clearly reinforces what physicians have been telling patients for a long time: Diet, weight control and exercise are the key ingredients to a long and healthy life. And now you can have a concrete target to shoot for, 150 minutes of exercise per week.'– David Cutler, MDAfter researchers adjusted for possible biases, they identified the following factors that decreased the likelihood of reversing prediabetes:having a BMI greater than 25 (overweight or obesity), which as associated with a 76% lower likelihood of reversing prediabeteshaving HbA1c levels higher than 6%, which was associated with a 74% lower likelihood to reverse prediabetes compared with having HbA1c of less than 6%.Cutler told MNT that 'common everyday medical practice emphasizes three approaches to control or reverse prediabetes: a low glycemic diet to lower blood sugar, [then] weight loss through calorie restriction, diet modification or medication, and [finally] exercise.''[This] recent study of 130 pre-diabetic adults in Cali, Colombia, confirmed these assumptions. Moreover, it highlighted the marked impact that even a modest amount of exercise could have,' he added.However,' Cutler also pointed out, 'it is sobering that even in this controlled study providing state-of-the-art diet, weight loss and exercise resources, only 21.5% of the subjects got their prediabetes into remission. Furthermore, while 64.6% remained prediabetics, [and] 13.8% went on to develop full-blown type 2 diabetes.'Prediabetes: 'Still time to make a U-turn'Alongside exercising for 150 minutes or more each week, keeping HbA1c levels below 6.0% was the most important factor the researchers identified in increasing the likelihood of reversing prediabetes.This is linked to levels of insulin resistance, which the researchers measured using the glucose/triglyceride index.Prediabetes reversal was less likely in those with a higher glucose/triglyceride index, so the researchers suggest that measuring glucose/triglyceride index could be a cost-effective way of predicting risk of prediabetes and type 2 diabetes.Lucy Chambers, Head of Research Impact and Communications at Diabetes UK, who was not involved in the study, sounded an optimistic note, telling MNT:'Prediabetes can feel like you're on the road towards type 2 diabetes, but there's still time to make a U-turn. While some risk factors like age, genetics or ethnicity can't be changed, research has consistently shown that increasing physical activity, improving your diet and managing your weight can halve your risk of type 2 diabetes. If you have prediabetes, your healthcare team can support you to make small, sustainable changes that will have long-lasting benefits to your health.'

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The 5 daily habits that slash the risk of UK's biggest killer

The Sun

15 minutes ago

The Sun

The 5 daily habits that slash the risk of UK's biggest killer

RESPONSIBLE for a quarter of all deaths, cardiovascular disease (CVD) is of the UK's biggest killers. It serves as an umbrella term for heart and circulatory diseases - including coronary heart disease, atrial fibrillation, heart failure, stroke and vascular dementia. 1 There are over 7.6 million people living with heart and circulatory diseases in the UK, according to the British Heart Foundation - twice as many as the amount living with cancer and Alzheimer's disease combined. CVD causes more than 170,000 deaths a year - about a quarter of all deaths in the UK. Earlier this year, the BHF warned that deaths from heart related issues had risen for the first time in 50 years. Several conditions can increase your risk of developing CVD, including being overweight or having high blood pressure and cholesterol. Certain habits can contribute too, from smoking and drinking to not being particularly. But just as lifestyle can up your risk of disease, making simple tweaks to it can also boost your odds against CVD and The recipe for a healthy heart is made up of a few different habits, according to the British Heart Foundation's senior cardiac nurse Ruth Goss and the charity 's senior dietitian Dell Stanford. These can include sipping on coffee, paying attention to the timing of your meals - as well as their content - and living by the phrase "movement is medicine", the experts told The Independent. 1. Get moving for 30 minutes Ruth said: 'Whatever your age, being active now will have an immediate impact on your health, reducing your risk of heart and circulatory diseases. "It's never too late to increase your physical activity or start a new sport, regardless of how little you have exercised in the past.' The easy-to-miss signs of deadly heart problems She recommends doing at least 150 minutes of exercise a week - something that will get your heart pumping faster, such as a brisk walk, swimming, cycling, gardening or even cleaning. If that seems like a lot, you can work up to that gradually. "Doing just 30 minutes a day is a good way to reach 150 minutes a week," according to Ruth. Multiple studies have suggested sitting for extended periods, particularly exceeding 10 hours a day, can be especially detrimental to heart health. A sedentary lifestyle significantly increases the risk of cardiovascular issues like heart attacks and strokes by contributing to factors like high blood pressure, high cholesterol, and obesity. Consultant cardiologist Dr Jonathan Behar of King Edward VII's Hospital previously told Sun Health: "Even smaller things like walking up the escalators on my commute can help. "If it gets the blood pumping then it probably helps." A recent study showed consistently opting to take the stairs - instead of the lift or escalators - could reduce your risk of dying from CVD by 39 per cent. 2. Watch what you eat - and when What you eat can make a big difference to your risk of CVD. Dell recommended sticking to a healthy balance of carbohydrates, fruit and vegetables, lean proteins, dairy and unsaturated fats. Choose wholegrain varieties of bread, pasta and cereal, include lean sources of protein - from non-fatty cuts of meat, to fish, eggs and beans - in every meal, and choose low-fat dairy options. 'Fats are also an important part of a healthy diet, but choose foods that are high in unsaturated fats such as olive or rapeseed oil, nuts and seeds, oily fish, olives and avocados," the dietitian said. Indulgence is a part of life, but it's a good idea eat treats in moderation, Dr Behar told Sun Health. "I try not to have too many tempting things around like chocolate spreads, fatty crisps and sugary drinks," he said. "If it's very sugary, salty, or high in saturated fat, it's something to have infrequently and in small amounts." The timing of your meals is just as important as what you have on your plate, Dell went on. 'Studies have shown that even when people eat the same number of calories, the time of day they are eaten affects how they are used in the body," he said. "This difference could affect weight, cholesterol levels and blood sugar levels – all of which can affect your risk of heart and circulatory diseases. "Our body's circadian rhythms – its natural daily cycles – are designed for eating in the day and sleeping at night. If they are disrupted, this could have implications for our heart health." As a result, he advised having your last meal earlier in the day, rather than late at night. 3. Have coffee - but not too much Good news for coffee lovers - moderate amounts of it could boost heart health, according to Dell. 'One observational study found that consuming two or three cups of coffee a day could be good for you and may be linked to lower risk of CVD compared to drinking no coffee,' he said. 'In addition to caffeine, coffee contains polyphenols which may help reduce harmful inflammation and reduce CVD risk. "Research tells us that moderate amounts of caffeine shouldn't be a problem for most people.' Drinking more than four of five cups could dip you into less heart-healthy territory, as too much caffeine can increase blood pressure, heart rate, palpitations and anxiety. Recent research suggests the morning is the best time to enjoy your coffee. Scientists from Tulane University in New Orleans said caffeine in the afternoon or evening might disrupt the body clock and raise blood pressure 4. Stay hydrated It won't come a surprise that staying hydrated is good for your health. But making sure to drink water - as well as teas, coffees, low fat milk and sugar-free squash - can benefit your heart. 'When you are dehydrated, there is less blood travelling around the body,' according to the BHF. 'This can lead to low blood pressure, dizziness and fainting. In response, the heart may start beating faster [tachycardia] to help move blood around the body. "You may experience this as a racing, pounding heartbeat in your chest, called palpitations. Dehydration can also thicken the blood, increasing the risk of blood clots and heart attacks.' But drinking more water can improve circulation, digestion and gut health, according to the charity. It'll also make it easier to exercise, another essential component of good heart health. 5. Sleep on it Getting enough sleep is also important for your heart and circulatory health, Ruth added. She recommended adults aim for seven to nine hours of sleep per night, in line with NHS recommendations. A recent study warned that just three nights of bad sleep can increase the risk of a heart attack or stroke - even for "perfectly healthy" people. heart problems, according to the findings. Another study also warned that irregular sleep patterns can up the risk of heart attack - even in people managing to snooze eight hours a night. How to reduce your risk of heart attacks and stroke You can reduce your risk of heart attack and stroke with many of the same methods. Heart attacks and strokes, although affecting different organs of the body, are both what we call cardiovascular events. Both arise from similar underlying conditions, such as atherosclerosis —a buildup of fatty deposits in the arteries. According to the American Heart Association, the risk factors for heart attacks and strokes are largely the same: high blood pressure, high cholesterol, smoking, obesity, physical inactivity and diabetes. Therefore, addressing these risk factors can simultaneously reduce the risk of both conditions. Here are ways you can prevent the two: Healthy diet More fruit and veg: The DASH, which emphasises fruit, vegetables, whole grains and lean proteins, has been shown to reduce blood pressure and improve heart health. Less fats: Too much saturated and trans fats can raise cholesterol levels and increase the risk of atherosclerosis. Go for healthier fats like those found in olive oil, nuts, and avocados. Limit salt: High salt intake is linked to high blood pressure, a major risk factor for both heart attack and stroke. The NHS recommends no more than 6g of salt per day for adults. Fibre: Foods high in soluble fibre, such as oats and beans, can help lower cholesterol levels. Exercise Walking, running, cycling, swimming - whatever you like, do it! Aerobic exercise can strengthen the heart and improve circulation. The NHS advises at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week. Strength training exercises can help control weight, improve cholesterol levels, and reduce blood pressure. It is recommended twice a week by the NHS. Manage blood pressure Healthy diet and exercise can help keep your blood pressure in check. But it is worth monitoring it yourself after the age of 40, at least, when the NHS invites adults for a check-up every five years. High blood pressure often has no symptoms but significantly increases the risk of heart attack and stroke. Quit smoking One of the best ways to quit smoking is to use resources provided by NHS Smokefree. Support groups, medications, and other tools to help quit smoking such as vapes could be what you need to kick the habit for good - and it's free. Limit booze Excessive alcohol consumption can increase blood pressure and contribute to weight gain, which can snowball and become a heart health risk. The NHS recommends not regularly drinking more than 14 units of alcohol per week.

Doctors warn millions of people will be diagnosed with stomach cancer because of common infection

Daily Mail

17 minutes ago

Daily Mail

Doctors warn millions of people will be diagnosed with stomach cancer because of common infection

A common bacteria responsible for almost half of stomach cancer cases in the UK could kill millions in the coming years, top scientists have warned. Called Helicobacter pylori (H. pylori), infection with the bug is now estimated to cause 76 per cent of stomach cancers worldwide. Experts warn that many people infected with the bacteria—which infests the lining of the stomach and causes damage to tissue that can lead to cancer—show no obvious symptoms beyond relatively common ailments like indigestion, bloating or nausea. The team is now calling for increased screening for the bacteria, which can be detected in blood and breath test or via a stool sample in a bid save lives. Scientists from the International Agency for Research on Cancer (IARC)—part of the World Health Organisation —warned if nothing was done nearly 12million people across the globe born between 2008 and 2017 will develop stomach cancer due to H. pylori. This, they said, represented just over three quarters of all cases of the cancer. H. pylori is thought to be spread from person to person via contaminated food and water as well caring for those who become ill. Studies have previously found 40 per cent of Britons are infected with H. pylori, but this is thought to be on the decrease. The vast majority of these patients—between eight-to-nine out of 10—will show no symptoms meaning they have no idea they are infected. H. pylori can rarely cause the development of painful stomach ulcers which is usually when most patients learn they are infected. While the IARC scientists said the majority of the predicted 12million stomach cancer cases linked to the bug will be in Asia, 2million will develop in the Americas and 1.2million in Europe. Data from British charity Cancer Research UK (CRUK) suggests 41 per cent of the UK's 6,500 annual stomach cancer cases are caused by H. pylori, about 2,700 cases a year. Studies suggest being infected with the bacteria increases the risk of developing stomach cancer six-fold, although appropriate treatment like antibiotics, dramatically reduces this. Writing in the journal Nature Medicine, the IARC scientists called for greater investment in population testing for H. pylori to find those silently infected with the bacteria and offer them treatment. In the study itself, the team examined current rates of stomach cancer in 185 countries in 2022 and used that to project the number of cases in the coming years. They also found 75 per cent of stomach cancer cases could be prevented globally by the introduction of screening programmes. Dr Jin Young Park, an author of the study and leader of the gastric cancer prevention team at IARC, said: 'It is essential that health authorities make gastric cancer prevention a priority and accelerate efforts to control it by planning pilot and feasibility projects, including H. pylori screen-and-treat programmes.' But CRUK said Britons should not be too concerned about potential infection with H. pylori as it was not a particularly common bug in the UK. Instead, the charity's health information manager Dr Rachel Orritt said the public needed to beware of more preventable lifestyle factors that increase stomach cancer risk. 'Although this is an important issue worldwide, in the UK other preventable factors cause more cancer cases,' she said. 'Ways to reduce your cancer risk include stopping smoking, keeping a healthy weight, cutting down on alcohol and eating a healthy, balanced diet.' The charity estimates that just over half (54 per cent) of all stomach cancers are preventable. CRUK also noted that stomach cancer cases in the population have fallen by more than quarter over the last decade and are projected to fall further. The main symptoms of stomach cancer include heartburn or acid reflux, having problems swallowing, feeling or being sick, indigestion and burping and feeling full very quickly when eating. These symptoms are common and usually caused by other conditions but patients who have had them for over three weeks should contact their GP for advice, Other symptoms include loss of appetite or losing weight without trying, stomach pain, a lump feeling at the top of the stomach and feeling very tired. About 18 Britons and 83 Americans are diagnosed with stomach cancer each day. The disease kills just over 4,200 patients in the UK each year, with the death toll rising to nearly 11,000 in the US. Only about one in six patients with stomach cancer (17 per cent) are expected to still be alive 10 years after their diagnosis. About one in 92 men and one in 170 women in the UK are estimated to develop stomach cancer in their lifetime.

EXCLUSIVE I found the sign we all dread when I went to the restroom. Doctors dismissed me and I was too ashamed to push. It took FIVE years to discover the awful truth

Daily Mail

37 minutes ago

Daily Mail

EXCLUSIVE I found the sign we all dread when I went to the restroom. Doctors dismissed me and I was too ashamed to push. It took FIVE years to discover the awful truth

It took doctors five years to diagnose my colorectal cancer, and when they finally did it was already stage three and had started to impact my whole body. When blood appeared in my stool after the birth of my first child in 2015, they told me it was just a side effect of child birth. Your browser does not support iframes.