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Not only that diabetes can be obtained through unhealthy eating habits, it can also be triggered through unhealthy lifestyle habits that you unknowingly do everyday. What are the possible habits that you may do that can trigger diabetes in the long run? On this week's journal, we will explain a few points that can increase diabetes risk, and what you can do to avoid it.
1. Staying up late
If you find yourself staying up until late night, you might be putting yourself at risk for diabetes. Study found that even if you get 8 hours of sleep, people who have a habit of staying up until the late hours are more likely to develop diabetes than those who go to bed earlier. This is because night owls tend to be exposed to higher levels of artificial light from televisions and cell phones, a habit that is linked to lower insulin sensitivity and poorer blood sugar regulation. Moreover, staying up late is also linked with poor sleep quality, which can disrupt body metabolism.
2. Having sedentary lifestyle
Your TV habits can also increase diabetes risk. A study found that every hour spent sitting in front of the TV increases your risk of developing diabetes by at least 3 percent. This is because too much sitting in long periods of time can lead to storage of visceral fat, which increases your waist circumference and makes you gain extra belly weight in result. Therefore, this can significantly increase your risk of developing diabetes by reducing your body’s insulin sensitivity.
On the other hand, when you're out working at the office, also be mindful of the time you put in front of the computer. It's equally important to be active throughout the day, and not just exercising during morning or evening. In order to prevent diabetes and manage blood sugar better, walk around the office or when you commute to and from the office to add up the time you spend moving and accumulate your daily exercise time.
3. Skipping strength training
Cardio training is important when you do exercise as it helps you burn calories and use sugar as your fuel. However, doing strength training is also equally important as cardio training, as muscle is a container for blood sugar. When you train your muscles, not only that you gain more traction and strength, you also can reduce diabetes risk to up to 34 percent.
4. Being under constant stress
Stress is known to have negative health risks, including increasing diabetes risk. Stress can raise blood sugar levels, heart rate, blood pressure, as well as weakening the immune system. Furthermore, stress provokes irritability, impulsive decision-making, and heightens the need to numb negative emotions. As such, people under stress may not be able to self-care well and may fall into the cycle of bad eating habits and no exercise. However, a study found that even if people were otherwise healthy, stress could still increase diabetes risk as a hormonal response that affects blood sugar levels may be to blame.
5. Inadequate water consumption
A study have found that people who drink less water were at a greater risk of elevated blood sugar levels, as blood sugar may rise when your kidneys and liver miss out on fluids. Consuming less water may also cause overeating as you may feel less satisfied, which in turn can cause unstable blood sugar levels. People who are well-hydrated are less likely to be overweight and tend to have more energy.
6. Drinking too much alcohol
Although some studies suggest moderate drinking may protect against diabetes, other research shows that high levels of alcohol intake may lead to an increased diabetes risk. When alcohol intake increases or binge drinking is present, the risk for developing type 2 diabetes increases significantly. Therefore, stick to one glass of alcohol per day for women or two glasses per day for men.
7. Inadequate sun exposure
While it’s important to protect yourself from harmful cancer-causing rays, not getting enough sunlight exposure may increase your diabetes risk. According to a study, people with vitamin D deficiency are more likely to have type 2 diabetes and symptoms of prediabetes, regardless of their weight. This is because vitamin D plays a vital role in the proper functioning of your pancreas, which produces insulin and helps regulate blood sugar. Therefore, if you're less exposed to the sun, take a supplement to boost your levels and eat foods rich in vitamin D, such as salmon.