A recent study suggests that young adults diagnosed with prediabetes could potentially reverse the condition by adopting specific lifestyle changes and health practices known as Life’s Essential 8. Originally designed by the American Heart Association to enhance cardiovascular health, the Life’s Essential 8 system has been shown to have a positive impact on preventing the onset of diabetes.
The research, published in Scientific Reports, analyzed data from over 3,000 young adults, including 974 individuals with prediabetes, over a span of approximately 13 years. The findings indicated that those with higher Life’s Essential 8 scores were more likely to either maintain prediabetes status or return to normal blood glucose levels. Individuals with the highest scores reduced their risk of developing diabetes by up to 90% compared to those with lower scores.
The study concluded that the progression or reversal of prediabetes can be influenced by the eight modifiable lifestyle factors included in the Life’s Essential 8 score, along with the impact of cardiovascular health on diabetes mechanisms. The researchers emphasized the importance of optimal cardiovascular health in preventing diabetes progression among young adults with prediabetes.
Prediabetes affects over one-third of adults worldwide and is often a precursor to type 2 diabetes. However, having prediabetes does not inevitably lead to diabetes, as it can be reversed and prevented in certain cases.
The Life’s Essential 8 measures consist of various lifestyle components that are each scored out of 100, with higher scores reflecting a healthier lifestyle and improved cardiovascular health. These high scores have previously been linked to reduced mortality and lower risks of other health complications in the general population.
To achieve high scores in each category, individuals are advised to consume balanced, nutritious meals with diverse food choices and proper portion sizes. Recommendations include reducing intake of sugary beverages, alcohol, salty and fatty foods, processed meats, butter, whole milk, full-fat yogurt, and cheese.
For a simple starting point, the American Heart Association suggests removing poultry skin before cooking and opting for plant-based oils like olive or avocado over alternatives such as palm oil. Physical activity guidelines recommend 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity weekly, along with maintaining a healthy body mass index (BMI) and favorable cholesterol, blood pressure, and blood glucose levels through dietary improvements and increased movement.
Incorporating habits like quitting tobacco, ensuring seven to nine hours of sleep nightly, and maintaining a healthy BMI into daily routines can further enhance Life’s Essential 8 scores and overall well-being.