This week I’m sharing a couple of research articles that were published some time ago but have been largely ignored. I saved references to these articles years ago. I remembered the 90% reduction in diabetes, and that stuck with me, so I wanted to share them with you. These research studies show just how powerful your simple choices can be every day.
Think about it: you can lower your risk of getting type 2 diabetes by about 90% just by following five simple lifestyle changes; no need for fancy medicines or extreme diets. And here’s the hidden bit: these habits don’t just keep diabetes at bay, they can actually help you reverse it and get back to a healthy weight, too. Prevention is always easier than reversing any disease. You just have to be more consistent. But the habits are the same.
The studies are with the women’s cohort in the Nurses Health Study and a mixed cohort in the Cardiovascular Health Study and a men’s cohort in the Health Professionals Follow-Up Study.
The Studies: Solid Evidence from Large Cohorts
First, the Nurses’ Health Study, a long-term project tracking over 84,000 women, published the results we want to look at in 2001, now 24 years ago. Researchers found that a small group (about 3.4%) who stuck to five healthy lifestyle factors had a staggering 91% lower risk of developing T2D compared to the rest. There aren’t any drugs out there that have this kind of result, even 25 years later.
Similarly, data from the Cardiovascular Health Study, with 4,883 men and women aged 65 years and older show comparable results. When the researchers looked at the men who adhere to the same lifestyle factors as the women, they found about an 89% lower risk of T2D cases.
A similar analysis of the same lifestyle factors was done in the Health Professional Follow-Up Study (HPFS) with over 42,000 male health professionals, but the outcome investigated was coronary heart disease. For the men who adhered to all 5 healthy lifestyle factors (4% of the population), they had a 87% lower risk of coronary heart disease. There was no direct analysis of the risk of becoming diabetic, but I suspect the numbers were very similar to what was seen in the Nurses Health Study, and with the lower risk seen for cardiovascular health study.
These three observational studies followed tens of thousands of people over several years. They took their dietary intakes and lifestyle factors and repeatedly measured them over time, checking for changes and consistency, and measured outcomes of measurements done ahead of time, and then the resulting outcomes afterwards.
The 5 Key Lifestyle Factors
What are these magic five? They’re straightforward and backed by the data:
- Maintain a Healthy Weight (BMI under 25): Excess weight, especially around the middle, is a top risk factor for T2D. Getting to and staying at a normal weight can make a huge difference. For some people who are at risk for diabetes, they actually have to get smaller than just a BMI under 25 because that’s not their natural size. It is possible to get T2D even when you have a normal BMI, because you’re too fat for you. I covered that in another article.
- Eat a Healthy Diet: Focus on high-fiber foods, whole grains, and healthy fats (like polyunsaturated over saturated or trans fats). Avoid processed meats, sugary drinks, and refined carbs. In the studies, a “prudent” diet pattern—rich in veggies, fruits, nuts, and whole grains—played a big role in lowering risk.
- Get Regular Exercise (at least 30 minutes a day): Moderate activities like brisk walking, cycling, swimming or strength training count. Not only does physical activity burn calories, but it keeps your muscles in shape, which improves insulin sensitivity. “Move it or lose it” applies to our bodies as well.
- Don’t Smoke: Smoking causes a storm of free radicals inside of you, increasing inflammation and contributing to further insulin resistance. Quitting (or never starting) was a non-negotiable for the low-risk groups in both studies.
- Moderate Alcohol Consumption: We’re talking about light to moderate intake—around 5-15 grams per day (that’s about half to one drink). Alcohol is basically a liver poison. Some data suggests there can be benefits to some wines. There are other ways to get resveratrol and beneficial phytochemicals from grapes. if you don’t drink now, there’s no reason to start.
When you bring all five elements together, that’s when you see a 90% drop in risk. Even if only a few people managed to do it, those who did saw big benefits.
Key Takeaway: Prevention (and Reversal) Is Simpler Than You Think
Here’s the empowering truth: Preventing T2D doesn’t require superhuman effort or massive amounts of willpower. It’s just about making consistent lifestyle changes. And if you already have T2D, these same habits can help you reverse your diabetes. They help you lose the weight and reduce inflammation in your body.
Whether you lose weight fast or slow, that is one of the critical factors for reversing type 2 diabetes. You have to reduce the amount of fat in your liver and your pancreas. That is the key to reversing diabetes. And you don’t have to do it all in a day or in a mad rush, you just want to make sustainable changes.
So change one or two things at a time (you choose what is the most important change for you), get used to those changes, and then make another change. This way you slowly adjust your lifestyle and move towards a healthier one. The small habits build up momentum so that it becomes easier to make more and more changes. The decision to change is often the hardest step.
So, what change are you going to make? You can tell your spouse or a friend who will keep you accountable. Your chances of achieving your goals are much greater if you write them down, tell them to a friend or someone who can keep you accountable, and then do follow-up checkups with that person. Working with a health coach to make SMART goals, and then keeping accountable can be a great way to accomplish this.
