Doctor shares changes that can ‘stave off diabetes by up to 10 years’

A few modest yet sustainable lifestyle tweaks could fend off diabetes for “up to 10 years”, according to a leading doctor.

Professor Naveed Sattar, an expert in metabolic medicine at the University of Glasgow, shared insights with ZOE this week on research into diabetes prevention, reports Gloucestershire Live.

The Scottish medical researcher from the university’s Institute of Cardiovascular and Medical Sciences highlighted that some individuals have the potential to “revert back to normal sugar levels”.

Professor Sattar remarked: “If you’re in your 40s and 50s and you’re in pre-diabetes, some small sustainable lifestyle changes that means that you either stay the same weight, put on a bit of muscle mass.”

“Or else lose three or four kilograms and sustain that and able to keep healthy with a little bit of activity to stop you putting on weight means that you will probably delay developing diabetes for five, you know three, four or five or 10 years – you know, up to 10 years.”

He added: “Some people can delay it for a long time or even revert back to normal sugar levels. So it’s effectively improving your muscle mass, cutting your weight, ectopic fat, sufficient to de-stress your glucose control mechanisms.”

Professor Sattar also divulged his approach to mitigating diabetes risk, which has included cycling to work over the past decade, increasing his walking, and reshaping his “identity” to embrace physical activity. However, he emphasised that diet plays a crucial role as well.

He candidly shared his personal journey, mentioning: “Equally, I’ve also made some dietary changes as well. You know, cutting out some of the refined sugars, increasing the variety of the foods I eat – more fibre rich.”

He light-heartedly added: “You know – retrain my palette to have different taste, which takes a bit of time to get used to, you know. Would you believe I even enjoy Shredded Wheat now, you know? I love Shredded Wheat.”

Reflecting on his past health, he noted that he was a “bit heavier” and highlighted that a diabetes risk signal was “incredibly high” 25 years ago.

By incorporating more physical activity into his routine, Professor Sattar explained that he successfully increased his muscle mass and diminished excess fat in his liver.

The NHS describes Type 2 diabetes as a common condition that leads to high blood sugar levels, with symptoms including thirst, frequent urination, and fatigue.

It’s a condition that can significantly elevate risks for severe complications concerning a person’s eyes, feet, heart, and nerves. Management typically involves making dietary adjustments, using medicines, and attending ongoing medical appointments.

For further information about Type 2 diabetes, visit the NHS webpage here.