Introduction
Diabetes is a serious health condition that affects millions of people around the world. While genetics and lifestyle choices can play a role in developing diabetes, there are some surprising habits that can also increase your risk. According to recent scientific research, certain behaviors can increase your risk of developing diabetes, even if you don’t have any other risk factors. In this article, we’ll explore some of these surprising habits and provide tips on how to reduce your risk of developing diabetes. We’ll also provide some healthy eating tips from Eat This Not That to help you make better food choices and reduce your risk of diabetes.
Surprising Habits That Can Lead to Diabetes, Says Science — Eat This Not That
It’s no secret that diabetes is a serious health condition that can have a major impact on your life. But did you know that certain habits can increase your risk of developing diabetes? According to recent research, there are some surprising habits that can lead to diabetes.
1. Eating Too Much Processed Food
Eating too much processed food can increase your risk of developing diabetes. Processed foods are often high in sugar, fat, and sodium, which can lead to weight gain and an increased risk of diabetes. Try to limit your intake of processed foods and opt for fresh, whole foods instead.
2. Not Getting Enough Exercise
Regular physical activity is essential for maintaining a healthy weight and reducing your risk of diabetes. Aim for at least 30 minutes of moderate-intensity exercise each day. This can include walking, jogging, swimming, or cycling.
3. Skipping Breakfast
Skipping breakfast can lead to overeating later in the day, which can increase your risk of diabetes. Eating a healthy breakfast can help you maintain a healthy weight and reduce your risk of diabetes. Try to include a source of protein, such as eggs or Greek yogurt, and a source of fiber, such as oatmeal or whole-grain toast.
4. Drinking Too Much Alcohol
Drinking too much alcohol can increase your risk of diabetes. The American Diabetes Association recommends limiting your alcohol intake to one drink per day for women and two drinks per day for men. If you choose to drink, opt for low-calorie options such as light beer or wine.
5. Not Getting Enough Sleep
Not getting enough sleep can increase your risk of diabetes. Aim for seven to nine hours of sleep each night. If you have trouble sleeping, try to establish a regular sleep routine and avoid screens before bed.
By making small changes to your lifestyle, you can reduce your risk of developing diabetes. Eating a healthy diet, getting regular exercise, and getting enough sleep are all important steps to take to reduce your risk. If you have any concerns about your risk of diabetes, talk to your doctor.
Over 122 million Americans are living with diabetes, a chronic disease that impacts the way in which your body turns food into energy, per the Centers for Disease Control and Prevention. While there are three main types of diabetes—type 1, type 2, and gestational diabetes —type 2 is by far the most common as well as the most preventable. “If you recognize any of the symptoms, seek help, as identifying diabetes early can be key to preventing it from getting worse,” says Dr. Deena Adimoolam, a Yale-trained endocrinologist who specializes in diabetes, food as medicine and metabolic health. Knowing the most common habits that contribute to it, may help prevent it from happening to you. Here are five surprising habits that can lead to diabetes—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
High blood pressure is a risk factor for diabetes. The American Diabetes Association reveals that while almost one and three American adults have high blood pressure, two out of three with diabetes suffer from it. “When your blood pressure is high, your heart has to work harder and your risk for heart disease, stroke, and other problems goes up,” they explain.
Per the National Institute of Diabetes and Digestive and Kidney Diseases, obesity plays a major role in the development of diabetes. “You may be able to prevent or delay diabetes by losing 5 to 10% of your current weight,” they maintain. “And once you lose the weight, it is important that you don’t gain it back.”
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Diet plays a big role in the development of type 2 diabetes. The NIDDK explains that reducing caloric intake is crucial to losing weight and keeping it off. “Your diet should include smaller portions and less fat and sugar. You should also eat a variety of foods from each food group, including plenty of whole grains, fruits, and vegetables. It’s also a good idea to limit red meat, and avoid processed meats,” they suggest.
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Exercise is also important when it comes to your health, including helping you to lose weight and lower your blood sugar levels. “These both lower your risk of type 2 diabetes,” the NIDDK says. They suggest getting at least 30 minutes of physical activity 5 days a week. “Some amount of physical activity everyday may help lower one’s blood sugars and possibly prevent type 2 diabetes,” says Dr. Adimoolam. “Daily activity may even help with weight loss and improving your heart’s health.”
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Putting down the pack may help you keep diabetes at bay. “Smoking can contribute to insulin resistance, which can lead to type 2 diabetes. If you already smoke, try to quit,” the NIDDK suggests.
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If you find yourself with the following symptoms, according to the CDC, call a medical professional:
- Urinate (pee) a lot, often at night
- Are very thirsty
- Lose weight without trying
- Are very hungry
- Have blurry vision
- Have numb or tingling hands or feet
- Feel very tired
- Have very dry skin
- Have sores that heal slowly
- Have more infections than usual
And to get through this pandemic at your healthiest, don’t miss these 35 Places You’re Most Likely to Catch COVID.