What do we know about diabetes? Age and medical history play a crucial role in the development of diabetes and is usually common in older people. We also know that pre-existing medical conditions can also make someone vulnerable to this condition.
A lot of us do not realize that our lifestyle choices can also raise the risk. Yes, many unhealthy habits can cause abnormality in our blood sugar levels that can take the shape of diabetes in the long run. Let’s learn more, so we can make the necessary adjustments for a healthier future.
10 Bad Habits That Raise Your Diabetes Risk
Here, we listed 10 bad habits that raise your diabetes risk. Note that these actions have important links as to why diabetes occurs indispensably.
Skipping Breakfast
Is skipping breakfast bad? Well, for people with diabetes, it is. For people without diabetes, such an action can lead to the condition. As most people say, breakfast saves the day. This is true, most especially since the much-needed energy for the whole day relies on your first food consumption for the day. Sitting down for a simple menu of oatmeal and eggs is enough to reduce your risk of getting diabetes.
Not drinking enough water
A study in Harvard says that drinking calorie-rich beverages makes Americans overweight. Some of these beverages include regular soda, sweet tea, and processed fruit juices. These contain a high quantity of sugar that people should avoid. Instead of drinking these beverages, opt for natural drinking water, low-fat milk, buttermilk, diluted yogurt, or lemon juice for healthier fluid consumption.
Staying away from fish
What would you choose out of these two?
- food rich with omega-3 fatty acids
- unhealthy burgers and fries you can easily buy in fast food chains.
If your goal is to prevent diabetes or other health conditions, sacrificing your love for harmful fast food varieties is a must. If you haven’t known yet, fish like mackerel, tuna, sardines, and salmon are rich in omega-3 fatty acids. These compounds support a healthy heart. They can also prevent the development of diabetes.
Eating processed foods
Highly processed foods are a mixture of potentially harmful ingredients for the body, especially if they are consumed regularly. A study suggests that these foods are what pave the way for cardiovascular diseases, cancer, and psychological problems. Other than that, obesity or weight gain is also linked to this habit, with diabetes as the end result.
Binge eating
Do you tend to binge eat when sad or depressed? Get rid of that habit immediately! More so if you pick sugary foods, fries, fast foods and processed foods during these sessions. Research shows that “emotional eating” to overcome stress can result in various weight gain, cardiac problems and diabetes. However, if you promise to pick a protein and vitamin-rich salads for these sessions, then you can happily continue.
Enjoying midnight snacks
You’ve already hit the sack but wait, you’re hungry AGAIN. This habit not only triggers diabetes but also creates problems in your sleeping pattern. Unhealthy midnight snacking can disrupt your blood sugar levels. Additionally, it interferes with insulin secretion, which can trigger the signs of type 2 diabetes.
“A small piece of butter is NOT enough?”
If you are fond of toasted bread, you will likely relate to adding butter on top. The taste the butter can bring to your snack is pure bliss. But sometimes, because of its addicting taste, we tend to add more until it becomes bad for our health. Technically, butter has saturated fats that can lead to insulin resistance if consumed regularly. The best alternatives for butter include virgin olive oil, some vegetable oil, and clarified butter.
Smoking
The (CDC) Centers for Disease Control and Prevention stated that smokers are at 30 – 40 percent of getting diabetes later in life. These facts were later supported by a study in 2019 which stated that cigarette smoking is one of the reasons for the high cases of diabetes patients in the same year.
Limiting consumption of produce
One of the best methods to beat diabetes and associated complications is by eating lots of produce. The Merriam-Webster Dictionary defines produce as “agricultural products and especially fresh fruits and vegetables as distinguished from grain and other staple crops.” You can eat them any time of the day. Some of the best examples are tomatoes, squash, broccoli, and spinach. Adding fruits, such as strawberries, blueberries, and cranberries is also a good idea. These fruits contain antioxidants that help prevent diabetes.
Not having enough sleep
You might not realize it, but getting less than 8 or 7 hours of sleep can lead to the onset of diabetes. Wondering why? When you are deprived of sleep, your hormones become incapable of controlling your blood glucose. This stimulates your hunger, causing you to eat during bedtime. This results in weight gain, which is the onset of type 2 diabetes.
Takeaway
Changing your lifestyle may be complex. However, it is absolutely worth it for the sake of a healthy body. Abstaining from bad habits will prevent not only the development of diabetes but also other health complications.
