Bad Habits That Increase Your Diabetes Risk

A series of small choices can define your future, and whether diabetes is in it, is up to you.

Let’s start now!

We’ll discuss some simple lifestyle fixes that can save you from a lifetime of having to make these hard decisions by yourself:

1. Stop sipping on sugary drinks!
   • Sodas and other sugary beverages are filled with no nutritional value and empty calories, leaving you wanting more sustenance and increased weight gain. When you’re parched, stick to water!
2. Don’t skip breakfast!
   • Without a balanced, full-of-nutrients, first meal of the day, your body has a hard time controlling your insulin and blood sugar levels and may cause you to overeat later in the day.
3. Eat your fruits and veggies!
   • Healthy produce choices such as: spinach, tomatoes and berries can help to control your weight, blood sugar, and are filled with antioxidants to keep your body running like clockwork.
4. Don’t skip out on fish!
   • Lean fish that are high in essential Omega-3 fatty acids, such as salmon or tuna, lower one’s risk of heart disease and diabetes by keeping your heart happy and healthy.
5. No more starchy carbs!
   • “Keep your plate only a quarter white” and limit the amount of pasta, white bread, and potatoes you’re eating; too much and you’ll not only add some inches around your waist but also, increase your risk of diabetes.
6. Control the midnight munchies!
   • Stick to three nutritious meals per day, as adding an extra one hours after dinner can alter insulin flow and cause blood sugar spikes. If you must indulge, a great recommendation is hummus and carrots… remember only “good for you” foods.
7. Try butter alternatives!
   • Substituting saturated fats, like butter, for extra virgin olive oil will decrease insulin resistance, make your heart happy, and lower your risk of diabetes. Keep in mind that oils are high in calories, so a cooking spray may be a better weight-control option.
8. Make a grocery list!
   • The grocery store is not the place to be unprepared. Take a few minutes to make a grocery list and keep your shopping cart on track: towards the produce section and away from the “junk food” aisle.
9. Try alternatives to eating your emotions!
   • If you’re feeling any symptom of sadness or depression, talk to a professional and take care of yourself. Doing nothing is likely to have more negative health effects such as: overeating and weight gain… potentially leading to diabetes.
10. Go to bed at a reasonable hour!
    • Staying up too late or not getting enough sleep is shown to negatively affect glucose levels, hunger, and weight gain… your zzz’s are important!

Source: https://www.everydayhealth.com/type-2-diabetes/bad-habits-that-raise-your-diabetes-risk