Diabetes cases are rising at an alarming rate across the globe. Indians especially being predisposed to diabetes tend to develop metabolic disorders at a younger age as compared to the rest of the population. The good news is that diabetes risk can be curtailed to a huge extent with lifestyle modifications.
In the event that you are driving a functioning way of life and eating a decent eating regimen while avoiding low-quality food, broiled stuff, sugar-loaded treats, and refined flour, you can try not to get the sickness.
Additionally, managing stress is essential because it is one of the lifestyle factors that may be increasing your diabetes risk.
How diabetes can be damaging to health?
When diabetes first appears in adults, insulin resistance is typically present. In the absence of insulin or insulin resistance, glucose (sugar) cannot enter your cells, preventing them from producing energy for various activities. Instead, sugar levels rise in your bloodstream, causing damage to many parts of the body and storing excess sugar as fat, leading to obesity.
Will I get diabetes if my parents are suffering from it?
Diabetes has a strong genetic predisposition, so if someone in their family has diabetes, they are more likely to develop the disease themselves. Having said that it is fundamentally our way of life propensities which have caused a sharp ascent in the quantity of the cases in the beyond hardly any year.
Toxic Habits That Are Increasing Your Risk
Lifestyle habits that make you more vulnerable to the risk.
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Poor diet
If you don’t eat well and eat too much white-flour-prepared food, junk food, refined carbs, carbonated drinks, and sugar-laden processed foods, your risk of developing diabetes can rise significantly. Obesity, which is one of the strongest risk factors for the diabetes, can result from this practice.
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Sitting too much and not moving your body
Most of those having a place with a working populace are utilized in positions that have unpredictable work timings and involve sitting for extended periods. Our bodies’ levels of the stress hormones cortisol and vasopressin can rise as a result of an inactive lifestyle, poor sleep, unhealthy eating, and high levels of stress. It is rooted in all of these factors.
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Smoking
Smoking, whether in the form of cigarettes, bidis, hookah, or vaping, is extremely harmful to one’s health because the smoke contains a lot of harmful chemicals and carcinogens that affect every organ in the body and can make it more likely that a person will develop diabetes. Additionally, it may impair insulin production and utilization in the body and result in insulin resistance.
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Excess alcohol intake
The liver is the detoxifying and sugar-stabilizing organ of the body. Excess alcohol can damage the liver which can cause sugar imbalance in the body. Also, alcohol is basically empty calories without any nutritional benefit.
Some lifestyle measures that can be taken to control diabetes are
- Weight loss. Losing 5% to 10% of your body weight can help lower HBA1c and improve insulin resistance
- Healthy diet: Having a diet rich in complex carbohydrates, healthy fats and proteins, fresh fruits and vegetables
- Physical activity: Approximately 30 minutes of brisk cardio exercise daily
- Better sleep
- Drinking alcohol in moderation and quitting smoking completely