While age and genetics undoubtedly affect your likelihood of acquiring diabetes, your lifestyle choices also have a significant impact and are simpler to alter. You might be shocked by how much your routine behaviours can raise your risk of developing diabetes.
Shane Joy, PA, a primary care physician at Hartford HealthCare Medical Group, outlines five typical practises that may cause diabetes and provides advice on how to stop them in order to help you stay healthy.
1. Spending Too Much Time Sitting
Long hours of sitting have been linked in research to diabetes and other health issues.
A more active lifestyle and breaking the cycle of being sedentary may both be achieved by getting up and walking throughout the day, according to Joy. “Increasing activity is one of the basic aims for diabetes prevention and treatment,” she says.
Increases in physical activity of any size have a significant effect. Setting regular reminders to stand up, stretch, and get your blood flowing on your phone or calendar is recommended if you find yourself spending too much time sitting down.
2. Indulging In Late-Night Snacks
In a research published in the Journal of Clinical Endocrinology and Metabolism, two groups—one eating dinner at a later time and the other eating four hours earlier—were compared.
In individuals who ate later, they discovered cases of excessive blood sugar levels and weight increase.
According to Joy, forming habits like eating dinner late or indulging in midnight snacks increases your risk of developing diabetes in the long run.
3. Taking Chances At The Supermarket
Everybody has gone food shopping without a list. And there is never a perfect scenario.
We don’t give ourselves enough time to make good, planned decisions when we are pressed for time and forced to wing it at the grocery store, according to Joy.
One of the finest methods to improve your health is by meal planning. Make a plan for the meals you’ll prepare for the week before you go shopping. Joy advises selecting recipes that are both scrumptious and nutritious.
A good diet is another essential component of managing and preventing diabetes, so your body will reward you, adds Joy.
4. Excluding The Fresh Food
You are picking processed meals that are high in sugar, salt, and fat if you choose frozen or canned produce instead of fresh.
According to Joy, those who save corners by consuming frozen or canned produce increase their risk of developing diabetes and hypertension in the future.
Joy advises setting a goal to visit the produce aisle each time you buy. There’s a reason it’s always in front of a store.
5. Consuming Too Many Starchy Carbohydrates
“Foods high in starch cause blood sugar levels to rise. Overeating puts your body on a collision path that eventually results in insulin resistance and diabetes, according to Joy.
While starchy carbohydrates can be consumed in moderation, they shouldn’t become a staple. Avoid starchy meals like:
- Pasta
- Potatoes
- sliced bread
- is white rice
- Corn
Joy advises including a few cheat meals and snacks in your diet if you find yourself yearning starchy carbohydrates. But avoid making it a routine!