Diabetes is an ailment that plagues people all over the country. In fact, the United States has one of the highest diabetes rates in the world. While diabetes affects people throughout the country, many people are taking the necessary steps to stop this disease from taking over their lives. There are many things a person can do to decrease their risk of diabetes, and it starts with changing their day to day habits.
Diabetes is a disease in which a person has high blood sugar levels over a prolonged period. A person suffering from diabetes can experience extreme fatigue, weight gain, feelings of unusual hunger or thirst, and even blurry vision, among other symptoms. To reduce your risk of diabetes, try stopping these bad habits that you may partake in your everyday life.
1. Don’t eat too much
For many people, the cause of their diabetes is overeating. It isn’t easy to reduce your food intake, but it could be very beneficial to your health. Gaining weight is a huge red flag when it comes to diabetes risk. In fact, a report from the Nurse’s Health Study discovered that the risk of Type-2 diabetes tripled after a weight gain of 18-24 pounds. And much of that weight gain comes from overeating. So next time you are making dinner, consider limiting your portion size to a reasonable amount. You don’t have to make enough food to stuff yourself – just make enough to satisfy your hunger.
2. Sugar overload
As you can imagine, adding extra sugar to your diet is not good when it comes to avoiding diabetes. So drinking sugary sodas and juices that offer little to no nutritional value can put you on the fast track to diabetes. Many Americans are overweight due to consuming their calories through drinks. If you cut out drinks like soda and sweet tea, you will significantly reduce your chances of getting diabetes (and gaining weight). Opt for water or seltzer instead of sugary drinks whenever possible.
3. Get off the couch
Regular exercise is a great deterrent for diabetes. Exercise will help lower blood sugar and keep it low for a long period after. You don’t have to go crazy - just a half hour of cardio a few days a week should be a sufficient minimum. Not only will it help lower blood sugar, it will help you lose weight too.
4. Lack of sleep
While many night owls are comfortable staying awake late into the night, your body needs at least 6-8 hours of sleep a night to function properly. And the later you stay awake, the more likely you are to partake in unhealthy activities like snacking or drinking alcohol. Get a decent night sleep with a reasonable bedtime to help avoid diabetes.
Diabetes can be tough to live with, so take the steps in your daily routine to avoid it.