It might come as a surprise, but do you know some seemingly harmless daily habits put you at risk of getting diabetes?
When you wake up in the morning, grab a donut and coffee, hurry to your office, and sit on a chair for most of the day, you’re already a few steps closer to becoming a diabetic.
Diabetes is a serious condition that disrupts normal insulin hormone production or function. There are two types of diabetes:
- Type 1: An autoimmune disease affecting insulin production and function. You’ll want to take insulin for the rest of your life.
- Type 2: A non-autoimmune disease affecting insulin production and function. You can manage blood glucose levels by leading a healthy lifestyle.
Prediabetes is a condition when you have borderline glucose levels and are at high risk of type 2 diabetes.
Certain practices in our daily life contribute to a sudden spike in blood sugar. Here are 12 unhealthy habits that you should avoid completely if you want to prevent yourself from diabetes.
1. Skipping breakfast
Are you one of those people who skip breakfast? This practice can eventually put you at the target of Type 2 diabetes.
Not having a proper morning meal can disrupt your insulin levels and blood sugar control. Without breakfast, you tend to eat more fatty meals the whole day. This will put you at risk of early diabetes.
So start eating a healthy breakfast first thing in the morning.
2. Staying awake all night
Sleep deprivation or lack of sleep can impact your metabolism. It has a major effect on how your body produces and uses insulin.
Midnight snacking also becomes regular with this routine. In turn, this leads to weight gain. Try going to bed at the same time daily to avoid the early signs of diabetes.
3. Eating processed foods
Processed foods tend to do more harm than good to your body. They have a high-calorie count and are rich in preservatives.
Precooked frozen foods are one of the main causes of obesity. Being overweight creates a higher chance of developing insulin resistance. The best option is switching to whole grain or homemade foods.
4. Drinking alcohol habitually
According to a study by the Society for Epidemiologic Research, drinking more than 2 glasses of wine per day elevates sugar levels to a dangerous level. Ultimately, it raises your risk of getting type 2 diabetes.
Keep your alcohol consumption in check if you want to avoid increased blood sugar.
5. Not eating fish
Proteins are essential for controlling high blood glucose. Sufficient protein intake will not only protect you from diabetes, but also reduce the risk for heart problems such as blood pressure.
If you don’t like eating cooked fish like salmon, tuna, mackerel, and sardines, then opt for fish supplements. They’re also quite nutritious and can help manage sugar.
6. Low vitamin D absorption
The excellent supply of vitamin D is the sun. So are you soaking up enough sunlight every day?
Your body needs vitamin D to regulate pancreatic function. Otherwise, it could disrupt insulin production and lead to diabetes or prediabetes.
So sunbathe for at least 10 to 30 minutes several times a week while wearing a good sunscreen cream.
7. Living a sedentary life
If you don’t have an active lifestyle and spend most of your time on a couch, you are more likely to get diabetes than others. In fact, this is one of the main reasons for the high rate of diabetes in women.
A sedentary lifestyle can also lead to heart health issues and obesity. Lack of exercise and weight gain can cause muscles to lose their sensitivity to insulin. Eventually, it leads to type 2 diabetes.
8. Smoking heavily
Research shows that heavy smokers are at a greater risk of getting diabetes than non-smokers.
That’s because high levels of nicotine in the blood make it difficult for the insulin hormone to regulate blood sugar levels. If you are a chain smoker, it’s time to kick this habit and prevent yourself from early diabetes.
9. Eating more starchy foods
Too many starchy foods such as potato, pasta, and white bread on your plate is a direct path toward diabetes.
If you are a diabetes patient, eating more sweets also leads to risks to your health. So, you must choose to eat sugar-free chocolates and sweets which will not affect your diabetes diet.
Cut down these unhealthy starch-rich foods from your diet and only fill up one-quarter of your plate with them. Choose healthier options instead including fruits, fiber content, and whole grainy items, to protect yourself from sudden blood glucose spikes.
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10. Not drinking water often
If you do not drink enough water and aren’t hydrated, you have a 21% more chance of hyperglycemia and prediabetes!
Staying hydrated is integral in controlling blood sugar levels and removing toxins from the body.
Want to reduce the risk of getting diabetes? You must drink about 8 glasses of water every day. It will keep your blood sugar level in control.
11. Using plastic plates to microwave food
We all microwave our leftover food on a plastic plate. But do you know it can mess up your insulin hormones?
According to the research held at NYU Langone Medical Center in New York City, if you reheat your food on a plastic plate, you are more likely to get diabetes. This is because of some dangerous compounds used in plastic utensils, known to cause insulin resistance. Sugar Specialists in Coimbatore recommend switching to glass containers for microwaving your food.
12. Too much stress
Stress is one of the core reasons for 99% of our health problems. Needless to say, unmanaged stress can also increase the chances of diabetes.
When you are under stress, your body produces a stress hormone called cortisol. This hormone counteracts the normal function of insulin, raising blood glucose levels.
The best way to control stress is to exercise regularly. It will not only relax your mind and muscles but burn extra calories.
Hope this article gives you a clear idea of various unhealthy habits that lead to diabetes. By eliminating these habits, you can naturally lower your risk of developing high blood sugar disease.
Sabika Hassan is a professional freelance health & wellness writer with a strong passion for healthy living. In 2019, she started Women Health Hub, a platform empowering women to take control of their wellbeing. In her spare time, she enjoys cooking, reading the latest medical news, and discovering new health tips.