8 habits cut risk of condition affecting 1 in 3 adults, study says

Young people with prediabetes could potentially reverse their condition by making improvements to eight key daily habits and health markers. These are referred to as Life's Essential 8, a framework created by the American Heart Association to enhance cardiovascular wellbeing, though fresh research suggests it might also halt diabetes in its tracks.

Featured in the journal Scientific Reports, scientists investigated how a person's LE8 score influenced diabetes development amongst younger people with prediabetes. Results showed that people with superior LE8 scores were more inclined to either maintain their prediabetic state or return to healthy blood sugar readings during this period. Participants with the highest LE8 scores slashed their chances of developing diabetes by 90% when compared to those with weak LE8 scores.

The research tracked information from more than 3,000 young people, including 974 who had prediabetes, across roughly 13 years.

Researchers determined that both progression and reversal of prediabetes can be shaped by the eight changeable lifestyle elements within the LE8 score, alongside the effect of heart health on diabetes pathways.

The scientists noted: "In conclusion, maintaining optimal cardiovascular health may prevent diabetes progression among young adults with (prediabetes)."

Prediabetes, a condition affecting over a third of adults worldwide and often a precursor to type 2 diabetes, doesn't necessarily mean you're destined for the disease. It can be reversed and even prevented in some instances.

Life's Essential 8 measures are:

• Diet
• Physical activity
• Nicotine exposure
• Sleep health
• Body mass index
• Blood lipids
• Blood glucose
• Blood pressure

Each measure is scored out of 100, with higher scores indicating a healthier lifestyle and better cardiovascular health. High LE8 scores have also been linked to a lower risk of mortality and other adverse health issues in the general population.

To achieve high scores in each category, it's recommended to eat healthy, well-balanced meals throughout the day, including a variety of foods and maintaining healthy portion sizes. It advises limiting sweetened drinks, alcohol, salty food, fatty foods, processed meats, butter, whole milk, full-fat yogurt, and cheese.

For an easy start, the American Heart Association recommends removing the skin from poultry before cooking and using plant-based oils like olive or avocado instead of things like coconut or palm oil.

To score highly on the physical activity front, you'll need to clock in 150 minutes of moderate aerobic activity such as dancing or gardening each week. Alternatively, you could opt for 75 minutes of vigorous aerobic activity like running.

Keeping a healthy BMI and maintaining good cholesterol, blood pressure and blood glucose readings can largely be achieved through improving your diet and exercise routine.

Kicking the tobacco habit, ensuring seven to nine hours of sleep per night and maintaining a healthy BMI are changes that can be easily integrated into one's daily life to boost their scores.