Diabetes, most health and diet experts will tell you, is a lifestyle disease that creeps up on you secretly, but fuelled mostly by your own bad habits and choices. You are putting yourself at risk by sitting too much, working too hard, stressing too much, and eating too much junk food. The bad news is that these 'habits' are hard to break. The good news is that you can still turn things around. Here are some of the bad habits you need to ditch right now.
But a few home truths first. Factors such as a family history of diabetes, age, and ethnicity can significantly influence the likelihood of developing the condition. Ageing increases diabetes risk, and certain ethnicities — like African American, Hispanic, Native American, or Asian American — tend to have a higher susceptibility.
Now, over to the bad habits.
You are taking too much sugar: Avoid excessive sugar intake as it can increase blood sugar levels and expose you to diabetes. Instead, replace those sugary treats with natural alternatives like fruits.
You don't exercise: After you've cut out sugary treats from your life, say bye-bye to those prolonged sitting sessions. Stop being a couch or mouse potato! Irrespective of where you work (office or home), take out time for short walks or stretches ever so frequently. These simple movements can enhance insulin sensitivity and help regulate blood sugar levels. Also include enjoyable physical activities in your daily routine.
You gorge on junk food: It's one of the biggest mistakes you make. Instead, cook your own meal to avoid eating processed or fast foods. Also, if you're ordering through Swiggy or Zomato, consider choosing home-cooked or healthier meals. Many cloud kitchens provide options with whole foods and freshly prepared dishes
You don't sleep enough: Poor sleep pattern, or adequate shut eye, impacts your life in ways you cannot imagine. It can disrupt hormones that regulate appetite and glucose metabolism, affecting diabetes risk.
You don't watch your weight: Obesity is the root cause of many health problems, including diabetes. Engage in gradual weight management with a balanced diet and regular exercise.
You worry too much, don't meditate: Chronic stress can impact insulin production and blood sugar levels. Practice stress-relief techniques like meditation, yoga, and hobbies.
You don't go for routine health check-ups: Regular screenings and check-ups help you monitor glucose levels and ascertain diabetes risk. If you have a family history of diabetes, it's important to take action early to stay healthy.
You skip meals: Just like you must have a regular exercise routine, stick to your meal times. Also, maintain a regular eating schedule, preventing erratic blood sugar fluctuations often caused by skipped or delayed meals. Ensure that you have a diet rich in whole grains, fruits, and vegetables so that blood sugar levels stay stable.
You avoid symptoms: Never ignore obvious signs of the danger ahead. Acknowledge and act upon bodily signals such as frequent thirst or urination, often early indicators of potential diabetes.
You smoke: Stopping smoking isn't easy, but consider the bigger picture. Smoking makes your body more resistant to insulin and raises the risk of diabetes. It's time to say no to this habit.
You don't balance alcohol and caffeine: Limit alcohol consumption to moderate levels to maintain stable blood sugar and insulin sensitivity. Also, be mindful of caffeine intake, as excessive consumption can disrupt blood sugar levels, potentially increasing the risk of developing diabetes.
You don't take care of your oral health: Taking care of your teeth matters. Neglecting dental health could increase your chances of diabetes and its related problems. It's vital to prioritise good oral care.
You binge eat: Ever notice cravings when stressed? Find ways to handle stress without overeating, as emotional eating can mess with your body's ability to control glucose levels properly.
You don't take proper medication: Do not overlook your doctor's advice or miss taking your medicine. Following prescribed medications for your other health problems is crucial. It keeps you well and might even reduce the risk of developing diabetes.
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