Could the vegan 5:2 beat diabetes?

Ditching meat and dairy two days a week could aid weight loss and balance insulin levels,

Veganism is one of the fastest growing lifestyle choices globally, with more than 500,000 people pledging to ditch animal products during January – a quarter of them in Britain.

We know plant-based is better for the planet and evidence is mounting that it can lower cholesterol levels, as well as reduce rates of cancer and heart disease.

But going vegan full-time can be hard work, requiring us to put more thought into meals and ditching cakes and chocolate as well as meat.

But you can still dip a toe into the vegan lifestyle and reap the benefits.

According to leading diabetes remission doctor Ian Braithwaite, following a plant-based diet for just two days each week could be sufficient to transform your health – he even goes as far as suggesting it could help reverse type-2 diabetes.

“Committing to being vegan is a drastic lifestyle change and not realistic for everyone,” says Dr Braithwaite, CEO of online diabetes prevention and reversal programme

Habitual. “However, incorporating a vegan diet for just two days a week can help you consume more whole grains, fruits, veg and nuts, as well as limiting the intake of animal products which can contribute to weight gain and the development of diseases like type-2 diabetes.”

It isn’t purely about weight loss though. “Plant-based diets also improve the secretion of insulin in people with type-2 diabetes,” says Dt Braithwaite. Studies have discovered they help increase the production of incretin, the hormone that stimulates insulin secretion after eating food.

“Type-2 diabetes develops when the body becomes resistant to insulin or can’t produce enough to manage high blood sugar levels.

“So incorporating a few more vegan days into your week can help to take control of this problem.”

In addition, the boost plant-based diets give to your fibre intake brings benefits. While the NHS recommends adults consume 30g of fibre every day, on average we consume only 18g. Vegans have been shown to eat closer to 50g.

“Fibre is plentiful in plant-based food and plays an important role in diets, slowing the absorption of sugar and improving blood sugar levels,” says Dr Braithwaite. “It’s why a healthy diet that includes fibre has been found to reduce the risk of type-2 diabetes.”

Addressing type-2 diabetes has never been more urgent. There’s an unpleasant irony to the fact lockdown has contributed to increasing waistbands – almost half of us say we have gained significant weight – while the virus we’re staying in to avoid has a particularly devastating effect on those carrying excess pounds or living with diabetes.

And the pandemic has led to many new cases going undiagnosed.

“The last 12 months have seen many people gain weight, with more than one in three now predicted to be pre-diabetic,” says Dr Braithwaite.

“However, fears of visiting the GP have prevented people from getting the help they need and with levels of diagnosis dropping by 70 per cent, I expect the real figure to be even higher. It is likely more than 100,000 additional people are living with undiagnosed type-2 diabetes in the UK alone.”

So as well getting ourselves checked out, perhaps it really is time we all adopted the vegan 5:2. “Weight is directly related to the onset of type-2 diabetes and it is well reported that a vegan diet can help shed excess pounds,” says Braithwaite. “Avoiding meat and dairy for two days a week will help create healthier habits associated with food for long-term weight loss and maintenance.”

‘‘ Over a third of Brits are now predicted to be pre-diabetic

BETTER BREATHING

Singing can help people with lung conditions such as COPD (chronic obstructive pulmonary disease) improve lung capacity, feel less short of breath and more in control of their breathing.

According to the British Lung Foundation certain singing techniques work in a similar way to the physiotherapy and breathing practices used to manage breathlessness and help clear airways.

For example, when airways are narrow or obstructed, singing long phrases – and thereby lengthening out breaths – more efficiently empties the lungs, making it easier to breathe in.

“Singing also helps improve posture which in turn aids more efficient breathing,” adds Christine Jones, co-creator of Sing 4 Health teaching courses and Vice Principal at The Voice College (thevoice.college).

Try this: Join a Singing for Lung Health group with the British Lung Foundation (blf.org.uk; 03000 030 555). Christine. suggests this exercise: “Take a breath in and then sing zzz (like a bee) on the out-breath for counts of eight, then 10, then 12. Look to encourage a relaxation of the abdominal muscles on the inhale and a gentle movement of these muscles on the exhale.”

BOOST MENTAL HEALTH

Research shows singing in groups or choirs (in person or virtual) can help decrease symptoms of anxiety, depression and stress. “A number of chemical changes happen in the body when you sing in a group,” says Christine.

“Endorphins, the body’s feelgood chemicals which promote feelings of happiness and enjoyment, are released along with dopamine [a neurotransmitter which helps control the brain’s pleasure and reward centres].

“It also triggers the release of oxytocin, a chemical that increases our feelings of bonding, which is why singers feel a sense of wellbeing and enjoyment when singing with a group. “On top of this, singing collectively offers some basic social benefits such as support and friendship.

“Group integration helps to reduce feelings of social isolation and loneliness and fun sessions also allow people to leave behind any daily stresses and worries.” Try this: Join a choir or singing group – contact thevoice.college for a list of Sing 4 Health groups near you or use the dance-sing.uk app.

You don’t have to be able to hold a tune to enjoy the benefits either – check out tunelesschoir.com if you’re not a natural singer.

IMPROVE DEMENTIA SYMPTOMS

Research suggests listening to songs or singing them can ease stress and anxiety and also reduce agitation in people with dementia.

According to the Alzheimer’s Society, musical memory is often retained when other memories are lost, so hearing or singing songs from the past can help people with dementia recall pleasant memories. Try this: Alzheimer’s Singing for the Brain sessions (alzheimers.org.uk; 0333 150 3456) include singalongs to a variety of well-known songs as well as fun vocal exercises that can help improve brain activity.

PUT PAIN TO BED

Plenty of research shows listening to tunes and participating in musicmaking can help people manage pain and lead to less pill-popping.

Christine says: “As mentioned earlier, singing releases endorphins and these naturally occurring neurotransmitters can send pain-relieving signals around the body producing effects similar to morphine.”

Try this: “Any singing activity can help to release endorphins,” says Christine.

“Choose to listen to your favourite songs, because the ability to become absorbed in and connected to a song will help you deal with your pain.

“If you have chronic pain, stress and anxiety will make that pain feel worse, so songs which soothe and relax will really help here, such as Otis Redding’s (Sittin’ On)the Dock of the Bay.”

FINE TUNE YOUR IMMUNE SYSTEM

University researchers in Germany tested the saliva of amateur choir members before and after singing Mozart’s Requiem.

They found that post-performance, levels of immunoglobulin A – a protein that acts as the first line of defence against gastrointestinal, respiratory and other infections – were markedly higher.

Try this: “Although this particular study looked at classical music, it’s not necessarily the type of music sung that is the key thing,” says Christine.

“Go for what you love, contemporary or classical. Singing promotes physical responses and the best are found in people singing their favourite music.”

STOP SNORING

Collapsing pharyngeal muscles can lead to snoring or sleep apnoea. Researchers at the Royal Devon and Exeter hospital found three months of regular singing exercises to improve the tone and strength of throat muscles helped reduce the severity, frequency and loudness of snoring. It also improved mild to moderate sleep apnoea in some participants.

Try this: The Singing for Snorers CD by Alise Ojay, a choir director, contains singing exercises to develop pharyngeal fitness (see singingforsnorers.com).

Singing helps improve posture which in turn aids more efficient breathing