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 Reducing Diabetes Risks: A Three-Step Approach




A new study led by Harvard T.H. Chan School of Public Health reveals that a few practical lifestyle changes can significantly reduce your risk of type 2 diabetes. The research, published August 25, 2025, in the Annals of Internal Medicine, followed nearly 5,000 people for six years as part of the PREDIMED-Plus trial—the largest nutrition and lifestyle study ever conducted in Europe.

The findings are striking: people who combined a Mediterranean-style diet with calorie control, regular moderate exercise, and professional support cut their chance of developing type 2 diabetes by 31%. That’s not just a statistic—it means millions of people could avoid diabetes with straightforward, sustainable habits.

Here’s what worked: Participants ate plenty of fruits, vegetables, whole grains, and healthy fats, while limiting red meat. They also trimmed about 600 calories from their daily intake, added brisk walks and strength exercises to their routines, and got help from health professionals to stay on track. Compared to those who just followed the diet alone, this group lost more weight, trimmed more inches from their waists, and were far less likely to develop diabetes.

Frank Hu, chair of the Department of Nutrition at Harvard, summed it up: “With the highest-level evidence, our study shows that modest, sustained changes in diet and lifestyle could prevent millions of cases of this disease worldwide.”

If you’re ready to take control of your health, now’s the time to make a change. Begin by adopting a Mediterranean diet, increasing your physical activity, and consulting with an expert to support your goals. The team at ProTime-Fitness.org offers personalized coaching to help you develop and maintain these habits. Don’t wait—small steps today can make a world of difference for your future health.

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