Many habits that should not be done because it increases the risk of diabetes.
REPUBLIKA.CO.ID, JAKARTA — Eating healthy food is the lifestyle choice most associated with a reduced risk diabetes type 2. Reducing sweet, fried, processed foods, and having a healthy diet that includes consumption of berries, fatty fish, and green leafy vegetables is important for reducing diabetes risk type 2.
In fact, there are many everyday habits you shouldn’t do anymore because they increase your risk of diabetes. Sarah Rettinger, an endocrinologist at Providence Saint John’s Health Center Santa Monica, reveals four habits that can lead to type 2 diabetes:
1. Lack of sleep
“One in three adults in the United States (US) does not get enough sleep. Over time, this can increase the risk of type 2 diabetes, heart disease, obesity and depression,” the Centers for Disease Control and Prevention (CDC) in the US warns.
If you already have diabetes, sleep deprivation will have a negative impact on every line of body management. This includes how much food you eat, what you choose to eat, how you respond to insulin, and mental health.
Night and day can be blurred, especially with screen exposure. Circadian rhythms need to be strengthened. “Try to get up at the same time every morning, even on weekends,” says Rettinger.
2. Too much sitting
A sedentary lifestyle can pose health hazards, even for regular exercisers. “If we are exercising, sitting for long periods of time can create changes in metabolism, increase blood sugar, and reduce muscle strength and heart health,” says Rettinger.
AARP describes a large study of over 475 thousand people published in 2021 in Diabetes Care. The study found that exercising 30 minutes per day and then sedentary was associated with a six to 31 percent lower risk of type 2 diabetes.
“To kick the habit of sitting, start by keeping track of how much time you spend sitting. That way we can find ways to reduce that number,” said AARP.
Rettinger suggests simple activities like going for a walk, going up and down stairs, or doing jumping jack. “Anything to get your heart rate up, or make you gasp a bit,” he says.
3. Smoking
“People whom smoking more likely to develop type 2 diabetes,” said Rose Lin, an endocrinologist at Providence Saint John’s Health Center.
The CDC warns that the more cigarettes smoked, the higher the risk of type 2 diabetes. People who smoke have a 30 to 40 percent risk of developing type 2 diabetes compared to people who don’t smoke.
People with diabetes and smoking will also have problems with dosing insulin and difficult to manage their condition. Don’t forget, smoking also causes other dangerous diseases such as cancer, heart disease, stroke, lung disease, diabetes, and chronic obstructive pulmonary disease (COPD), which includes emphysema and chronic bronchitis.
4. Depression
“Positive human relationships lower cortisol (stress hormone) levels, and reduce the risk of anxiety and depression,” says Rettinger.
Socializing can reduce the risk of dementia. In addition, the authors of a study published in the journal Diabetologia explain that depression is the most studied psychosocial risk factor for diabetes, and for those who are lonely and depressed it is suggested to have a reciprocal relationship.
