Diabetes and high blood sugar levels can hurt our lives in a variety of ways. It can have serious health consequences. While some of it is genetic, as with most diseases, poor lifestyle choices can also lead to diabetes. Many everyday activities that we may not think twice about can cause an increase in insulin levels in our blood.
Do you spend long periods sitting in one place? Are you getting enough sleep? Here are five daily habits that can raise our insulin levels and lead to high blood sugar or diabetes. So keep track and alter your habits.
Investing a lot of time sitting in one place
Even if you’re working hard at the office, remember that while your mind is working, your body isn’t. Sitting in one position for long periods is bad for our metabolism. Continue to move! It may not always be possible, but whenever the opportunity arises, move around.
Take a break, go for a walk, or do some brisk exercise before you settle down again, whether you’re working in the office or binge-watching shows. Several studies have shown that replacing half an hour of sedentary time with exercise reduces your risk of developing Type 2 diabetes.
Consuming refined carbohydrates
Carbohydrates are typically abundant in the Indian diet. While carbs have their advantages, nutritionists recommend that people replace refined carbs with complex carbs. So, instead of white rice, choose brown rice; avoid maida; and whole grain bread instead of white bread. Refined carbohydrates cause a spike in blood sugar levels, and because they digest quickly, we tend to be hungry sooner.
Inadequate sleep
This is a new epidemic that the world is experiencing! A growing number of people are sleeping fewer hours than the recommended eight hours, which has serious health consequences that we may be unaware of. People are staying awake well past their bedtime due to the pressures of corporate life, our habit of binge-watching shows, and, most importantly, our obsession with smartphones.
Regular sleep deprivation can cause hormonal imbalance, which increases the risk of diabetes. People who sleep poorly also experience unnatural hunger pangs, which leads to an increase in carbohydrate and sugar consumption, which affects blood insulin levels.
Consuming sugary beverages
This may appear obvious, but most of us are guilty of it! Even if we avoid carbonated beverages, we frequently consume fruit juices that are high in sugar, which is just as bad. Juice is good for your health, but only fresh juice with no added sugars. Even if the hot sun tempts you to drink a cool soda, avoid carbonated beverages. When making a shake with milk, try to use low-fat or skimmed milk.
Smoking
Here’s another reason why you should kick the butt! According to the Centres for Disease Control and Prevention (CDC), smoking makes diabetes management difficult. According to a CDC website report, “One cause of type 2 diabetes is smoking.
People who smoke cigarettes are 30%-40% more likely than non-smokers to develop type 2 diabetes. People with diabetes who smoke are more likely than non-smokers to struggle with insulin dosing and managing their condition. The more cigarettes you smoke, the more likely you are to develop type 2 diabetes.”