7 Day-to-Day Habits That Increase Diabetes Risk

Daily habits can play a significant role in the development of diabetes later in life.

If you can identify and change bad habits, you might be able to curb the development of diabetes. Read on about the 7 everyday habits that increase your chances of getting diabetes. Learn what to do to stop these habits so that you can up your chances of living a diabetes-free life.

The 7 everyday habits that increase diabetes risk…

1. Sitting still for long periods at a time

Sitting for extended periods in front of the computer, TV or in your car can lower your insulin resistance. Diabetes Care published a study in 2021 and found that among their 475,000 participants, those who did 30 minutes of physical activity instead of sitting down had a 6 to 31 percent lower risk of type 2 diabetes.

What to do: Become aware of how much time you spend sitting still and try to disrupt long sedentary stretches by getting up and moving every 30 minutes. You can set an alarm on your phone to remind you to get up and get active.

2. Lack of exercise

A daily cardio workout can prolong the development of diabetes and help keep your blood sugar levels in check.

What to do: You don’t have to exercise to the point of exhaustion –a brisk 30-minute walk will help people with prediabetes from developing diabetes. Dr. Tim Graham, an endocrinologist and diabetes expert, says a 30-minute workout, five times a week is sufficient.

3. Smoking

The Centre for Disease Control and Prevention (CDC) has found that smokers are 30 – 40 percent more likely to develop diabetes than non-smokers. A review of studies in the 2019 issue of Diabetology & Metabolic Syndrome suggests that cigarette smoking was the biggest reason for the development of diabetes in at least 25 million cases worldwide.

What to do: If you want to quit smoking, you can try using nicotine replacement therapy (such as patches, lozenges, nasal spray and gum). Exercise and relaxation techniques (deep breathing, yoga and visualization) have also proven helpful to those who want to quit.

4. Excessive drinking

A glass or two of wine might hold some health benefits but drinking more than that can cause you to gain weight and obesity is one of the biggest risk factors for diabetes.

Drinking too much alcohol can cause weight gain but it also leads to chronic inflammation of the pancreas. When your pancreas is inflamed, insulin production can decrease. Lower levels of insulin can cause diabetes.

What to do: Limit your alcohol consumption to one drink a day.

5. Eating processed foods

Because processed foods do not contain any whole foods it does not lead to satiety quickly. Generally, people who eat a lot of processed food, will eat more as it takes a long time for them to feel full. They can easily gain weight. A study by JAMA Internal Medicine found that a 10 percent increase in the amount of ultra-processed foods in participants’ diets brought about a 15 percent higher risk of developing diabetes.

What to do: When you buy food, look at the ingredients on the package. If you see a long list of unpronounceable ingredients, it’s quite possible that it contains processed ingredients. Eating protein, fibre, essential fats and complex carbohydrates will help control blood sugar and insulin levels in the body.

6. Lack of sleep

Poor sleeping patterns will disrupt your hormones. Your body will release more stress hormones and this will raise your blood sugar. Simultaneously, your body releases less insulin, when you do not sleep, leading to higher blood glucose levels. If your body produces more stress hormones and less insulin over an extended period of time, you will be at risk of developing diabetes.

Insufficient sleep can also increase your appetite and you might start craving carbs and sweets. You will pick up weight if you give in to your cravings and being overweight put you at risk of developing diabetes.

What to do: If you have insomnia, talk to your doctor about proper treatment. You can also create a restful sleeping environment, manage stress and stick to a sleeping schedule to better your sleep.

7. Lack of quality connections with people 

Diabetologia published a study in 2020 and found that the absence of quality connections with people might lead to the development of diabetes. It’s unsure what the link between a lack of human contact and diabetes is, but developing quality relationships does seem to enhance health.

What to do: Spend quality time with friends and family. Join a club or social gathering to meet new people and build relationships.

Takeaway

While age and genetics are big diabetes risk factors there is much you can do to lower your chances of developing diabetes. If you change your day-to-day habits to include more exercise, whole foods, sleep and good conversations and stop smoking and drinking excessively, you will lower your chances of getting diabetes.

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