Many people think that if you just keep the sugary treats at a minimum and keep your weight reasonable you won’t be at risk for diabetes. As it turns out, diabetes risk is linked to a lot more than just the amount of donuts you eat per week.
Let’s take a look at some bad habits that are putting you at unnecessary risk for diabetes.
It’s not dietary but tobacco use has been linked to increased blood sugar levels and insulin resistance. People who smoke a pack a day or more have twice, if not triple, as much risk of developing diabetes than non-smokers.
2. Drinking Alcohol
While drinking one alcoholic drink a day for women and two per day for men has been linked to a reduced risk of diabetes, having more than that can put you at a much higher risk. Alcohol is linked to a higher body weight and excessive drinking can lower your insulin production which all increase your risk of developing diabetes.
3. Liquid Sugar
The same rule of moderation of cake and donuts applies to liquid calories as well. Soda is one of the worst things you can put in your body, so bad that drinking just one 12 oz. soda a day can lead to a 22-25% increase in diabetes risk.
Keep in mind that soda alternatives like juice drinks, Gatorade, Vitamin Water, and similar concoctions are loaded with tons of natural and artificial sugars and sweeteners as well so most are not viable alternatives to cutting down on the soda.
4. Avoiding Exercise
Simply maintaining a normal weight reduces your risk of diabetes by 60-70%. Researchers at the National Institutes of Health have also found that just 30 minutes of walking per day or 150 minutes per week combined with a low-fat diet can lower your diabetes risk by 58%.
5. Skipping Breakfast
According to researchers at the University of Colorado, skipping breakfast increases insulin response by 28% and glucose response by 12%. Higher insulin levels on a regular basis can often lead to type II diabetes.
6. Missing Sleep
Another non-dietary habit that has serious effects on your diabetes risk. Researchers at the University of Buffalo have found that those who sleep six hours or fewer during the workweek have a 4.5 times higher chance of developing diabetes.
Missing out on sleep stops your body’s metabolism and slows down your insulin production which means your body can’t regulate blood sugar levels well enough. If you do miss out on sleep during the week, be sure to catch up during the weekend since this can repair your body’s insulin response.
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