Diabetes is a chronic condition that affects millions of people all over the world. It can lead to a range of health complications, including heart disease, stroke, kidney disease, and nerve damage.

While genetics play a role in the development of diabetes, research has shown that lifestyle choices and environmental factors can also increase the risk of developing this disease. In this article, we will look at the two main factors that contribute to increasing diabetes risk.

1. Poor Dietary Habits

A diet that is high in sugar, refined carbohydrates, and unhealthy fats can contribute to the development of diabetes.

When we eat foods with a high sugar or refined carbohydrate content, our body starts to produce insulin to help move glucose (or sugar) into our cells for energy. Over time, however, our cells can become resistant to insulin, which means our body has to produce more and more of it to get the same effect. This can eventually lead to insulin resistance and, ultimately, diabetes.

Furthermore, consuming unhealthy fats can lead to obesity, which is a significant risk factor for diabetes. When we consume more calories than we burn, our body stores the excess energy as fat.

Over time, if we continue to consume excessive amounts of calories, this can lead to obesity, which is defined as having a BMI (Body Mass Index) of 30 or higher. Being overweight or obese can cause insulin resistance, which in turn increases the risk of developing diabetes.

The best way to reduce your risk of developing diabetes is to adopt a healthy and balanced diet. Your diet should contain plenty of fruits and vegetables, whole grains, lean protein sources, and healthy fats.

You should also limit your consumption of sugary and processed foods, as well as saturated and trans fats.

2. Sedentary Lifestyle

Sedentary lifestyles are another significant risk factor for diabetes. People who spend a lot of time sitting or lying down are not burning off enough calories to maintain a healthy weight.

This can cause insulin resistance and increase the risk of developing diabetes. Exercise helps to increase insulin sensitivity, which means that your body can use insulin more effectively. This helps to regulate blood sugar levels and reduces the risk of developing diabetes.

The American Diabetes Association recommends that adults engage in at least 150 minutes of moderate-intensity aerobic exercise per week. This can include activities like walking, cycling, or swimming.

Resistance training, such as weightlifting, can also be beneficial for improving insulin sensitivity and reducing the risk of diabetes.

In addition to exercise, it’s important to reduce the amount of time spent sitting or lying down.

This can be achieved by taking regular breaks to stretch, standing up and walking around every hour, and using a standing desk or treadmill desk if possible.

Conclusion

While genetics play a role in the development of diabetes, lifestyle choices and environmental factors can also contribute to the risk of developing this chronic condition.

The two main factors that significantly increase the risk of diabetes are poor dietary habits and sedentary lifestyles. To reduce your risk of developing diabetes, it’s essential to adopt a healthy and balanced diet, and engage in regular physical activity.