There are many good reasons for trying to reduce your risk of getting type 2 diabetes. Firstly, there’s a host of associated symptoms that are not pleasant. Excessive thirst, feeling lethargic, mood swings, headaches, leg cramps, passing more urine, blurred vision, skin infections and unwanted weight change. And that’s not even a comprehensive list.
On top of such unwelcome symptoms, research has found links between type 2 diabetes and cognitive decline in older age. And there also appears to be a link to an increased risk of dying from cancer. Oh, and did I mention an increased risk of risk of blindness, kidney failure, heart disease, stroke and amputations?
There are other risks too, but by now you’ve probably got a pretty clear picture of why preventing type 2 diabetes is a good idea. The question then is, what can we do to help prevent it? Most of us know that a healthy diet and weight is a good place to start.
Exercise helps, too, but new research suggests it may do so far more quickly than most of us would think.
A 30-minute diabetes cure?
A recently published study has provided evidence of a 30-minute exercise session reducing the risk of type 2 diabetes.
That might not sound particularly revolutionary. After all, most of us would expect 30 minutes of exercise a day to lower the risk of many diseases, not just type 2 diabetes.
However, the big difference with the new study is it demonstrated a potential lowering of risk through a single session! You read that correctly. One solitary 30-minute session of aerobic exercise may immediately reduce your risk of getting type 2 diabetes.
How it is that possible? And perhaps more pertinently, how is it even possible to test that? To answer that question requires a quick refresher on what type 2 diabetes entails.
Type 2 diabetes is a chronic disease where the body is not able to use insulin properly, known as low insulin sensitivity. This can ultimately cause insulin resistance in the body, causing a person’s blood sugar levels to rise.
It’s well known that eating healthily, managing weight and regular exercise naturally improves a person’s insulin sensitivity. But researchers from Università Cattolica del Sacro Cuore in Italy wondered if a single session of exercise might help. They went in search of prior studies tackling this question and found very little.
This lack of existing data drove the desire to study a single 30-minute aerobic session in young, healthy adults, said co-author Dr Teresa Mezza.
The study enrolled participants between the ages of 20 and 35 years old. All were healthy with no sign of diabetes, and of normal weight or slightly overweight. The participants were mainly sedentary or lightly active only during leisure time.
After their baseline blood sugar concentration and insulin levels were recorded, participants were asked to perform a single 30-minute aerobic exercise session of light jogging.
What happened next?
Dr Mezza and her team remeasured study participants’ glucose and insulin levels 24 hours after the 30-minute exercise session. They found a significant reduction in participants’ blood sugar levels after exercise, as well as increased insulin sensitivity. These are key indicators for a lower risk of type 2 diabetes.
The result “highlights the potential of a single exercise session to induce rapid and beneficial metabolic changes”, Dr Mezza said.
One might reasonably ask whether such positive results would be found in a group of less than healthy participants. The question could also apply to participants already diagnosed with type 2 diabetes. Acknowledging further research was required, Dr Mezza nonetheless believes the benefits “could also apply to those with type 2 diabetes”.
Despite the study’s limitations, it points towards exercise as a powerful tool. Importantly, it sends a message to those who feel guilty or lose motivation when not maintaining an exercise regime. And that message is, even a single session of exercise is likely to improve your odds of a healthier life.
How often do you get in a 30-minute exercise session? Does a potential reduction in type 2 diabetes risk inspire you to do more? Let us know via the comments section below.
Also read: Early onset diabetes linked to dementia
Disclaimer: This article contains general information about health issues and is not advice. For health advice, consult your medical practitioner.
