Article by:
Amelia Grant
According to the Centers for Disease Control and Prevention, over 122 million Americans have diabetes, a chronic disease that affects how your body converts food into energy. Although there are three varieties of diabetes—type 1, type 2, and gestational diabetes—type 2 is by far the most common and avoidable.
If you have any of the symptoms, visit an endocrinologist as soon as possible, since pinpointing diabetes early can be key to preventing it from getting worse. Knowing the most prevalent practices that contribute to it can help you avoid being a victim. Some surprising habits that can lead to type 2 diabetes are listed below.
1. Eating too much sugar
Diabetes occurs when your body does not produce enough insulin to let glucose (sugar) into your body's hungry cells. The easiest approach to avoid it is to eat a low-carbohydrate, low-insulin diet. Instead of refined grains or sweets, choose foods that break down slowly or have a low sugar content, such as protein, whole grains, and vegetables.
2. Following a poor diet
Type 2 diabetes is largely caused by poor dietary choices. According to the National Institute of Diabetes and Digestive and Kidney Diseases, limiting calorie intake is critical to losing weight and keeping it off. Smaller quantities and less fat and sugar should be part of your diet. You should also consume a diverse range of foods from each dietary group, including whole grains, fruits, and vegetables. Limiting red meat and avoiding processed meats is also a good idea.
3. Drinking sugary drinks
When you're thirsty, one of the most common bad habits is to drink soda instead of water. The sugar level of widely eaten goods can be extremely high—a Big Gulp soft drink contains a handful of sugar; a can of soda or a sugary cereal contains considerably more sugar than your body can handle. Removing sugary drinks from your diet causes many people to lose up to 20 pounds quickly.
4. Being inactive
Exercise is also beneficial to your health, as it can help you lose weight and control your blood sugar levels. Both of these things help to reduce your chances of developing type 2 diabetes. 5 days a week, get at least 30 minutes of physical activity. Physical activity on a daily basis may assist to reduce blood sugar levels and maybe prevent type 2 diabetes. Weight loss and improved heart health may be aided by daily exercising.
5. Having high blood pressure
Diabetes is exacerbated by high blood pressure. According to the American Diabetes Association, about one in every three American adults has high blood pressure, and two out of every three people with diabetes are diagnosed with it. When your blood pressure is high, your heart needs to work harder, which increases your risk of heart disease, stroke, and other issues.
6. Sitting all-day
Long periods of sitting, even if you exercise regularly, might cause metabolic changes that raise blood sugar, weaken muscles, and jeopardize your heart health. Set a timer to remind you to get up and move for at least five to ten minutes per hour. If you can't go outside for a brief walk, go up and down the stairs, run a few laps around the house or apartment, or do a few jumping jacks—anything to get your heart rate up and out of breath. These mini-breaks pile up over the course of a day.
7. Smoking
Putting down the pack may help you avoid developing diabetes. Tobacco use can lead to insulin resistance, which can result in type 2 diabetes. If you already smoke, make an effort to stop.
8. Having extra pounds
Obesity plays a crucial influence in the development of diabetes, according to the National Institute of Diabetes and Digestive and Kidney Diseases. By decreasing 5 to 10% of your present weight, you may be able to avoid or delay diabetes. It's also critical not to gain the weight back once you've lost it.