Most people think that as long as you’re not sick or afflicted with any major diseases, you’ll be fine. You can eat the food you want, skip exercise, sleep in, and basically make a slob of yourself, right? Wrong. There are certain habits that make you more prone to contracting diabetes (diabetes milletus). Here are 10 of them.
1. Eating high glycemic index (G.I.) foods
High G.I. foods such as white bread, pasta, rice, candy, pastry, and carbonated drinks spike your blood sugar levels up to drastically high levels. Limit consumption of these foods and you’ll be fine. If not, you’ll end up using medicine for diabetes for the rest of your life.
2. Erratic eating
The normal eating schedule of a person is 3 times a day (breakfast, lunch, and dinner). If you miss one or two meals regularly, the body’s insulin production is hampered. Once you go back to a normal eating habit, your body will be unable to process the sugars in the food, which leads to diabetes.
3. Missing breakfast
Your mom was right when she would harp about breakfast being “the most important meal of the day”. Eating breakfast maintains your body’s blood sugar levels, preventing diabetes.
4. Irregular sleeping patterns
Messing with your body’s natural Circadian rhythm causes weight gain, heart problems, and increased risk to diabetes. Sleep early and get the proper 8 hours of rest (9 pm – 5 am or 10 pm – 6 am) everyday.
5. Eating too much protein
If you’re a red meat lover, you might want to slow down. Ingesting too much protein in your system not only leads to diabetes, but also increases your risk for cancer. Switch your meat intake and consider alternatives like chicken, fish, or pork (only on rare occasions).
6. Lack of physical activity…
…like exercise, running, or any other sport reduces the risk of contracting diabetes. When you engage in regular physical activity, your muscles soak up the glucose in your blood, managing its levels.
7. Being stressed
If you’re not able to manage your stress levels, it could directly affect your glucose levels, increasing when you’re stressed and making you susceptible to diabetes. Make sure you have an outlet for de-stressing, like exercise or counseling/therapy.
8. Lack of fruits and vegetables in your diet
Introducing produce in your diet manages your glucose levels and also keeps you trim, since fruits and vegetables absorb the LDL (bad cholesterol) from your system.
9. Enjoying a midnight snack
Eating a late night snack after dinner disrupts your body’s insulin secretion, which could increase your chance of diabetes.
10. Eating butter. Lots of it.
Butter is rich and creamy, but the saturated fats cause insulin resistance, which could possibly lead to diabetes.
We hope that you develop new habits to keep you healthy and diabetes-free. Did any of these habits resonate with you as you read them? Are there other familiar habits you think can increase your risk to diabetes? Let us know your thoughts in the comment section below.