Diabetes is a chronic disease that affects millions of people worldwide. There are two major types of diabetes: type 1 and type 2. Type 1 diabetes is an autoimmune disorder that occurs when the pancreas is unable to produce insulin.

Type 2 diabetes, on the other hand, is characterized by high levels of blood sugar resulting from the body’s inability to properly use insulin. In most cases, type 2 diabetes can be prevented by making some lifestyle changes that eliminate unhealthy habits that increase the risk of the disease.

Lack of Exercise

Sedentary lifestyles have been linked to obesity and an increased risk of diabetes.

Exercise helps the body use insulin effectively, and it’s recommended that people get at least 150 minutes of moderate exercise per week or just 30 minutes of physical activity for five days each week. When you remain inactive for long periods, your body becomes resistant to insulin, which causes an increase in blood sugar levels. This can eventually lead to diabetes if left unchecked.

Unhealthy Eating Habits

What you eat plays a significant role in your overall health, and unhealthy dietary habits can lead to obesity and diabetes.

Some of the habits that increase diabetes risk include consuming sugary foods, refined carbohydrates, foods high in cholesterol, and saturated fats. These foods are high in calories and minimal nutrition, thus encouraging weight gain and poor glucose management.

You can reduce your diabetes risk through maintaining a wholesome diet, which includes fiber, lean protein, fruits, vegetables, whole grains, and healthy fats such as olive oil, nuts, and avocados. You also need to watch your portion sizes and minimize saturated fats and added sugars.

Overweight and Obesity

When you carry excess weight, especially belly fat, it increases your risks of developing insulin resistance, metabolic syndrome, and type 2 diabetes.

Obesity contributes to major health conditions that increase the incidence of diabetes, such as high blood pressure, cholesterol, and heart disease. It’s advisable to lose weight through regular exercise, proper nutrition, and engaging in other healthy habits that promote good health.

Poor Sleep Patterns

Having adequate sleep is essential for good overall health. Not getting enough sleep disrupts hormonal regulation, which impacts glucose metabolism, causes insulin resistance, and increases diabetes risk.

Research shows that people who sleep less than six hours a day have a higher chance of developing type 2 diabetes compared to those who get seven to eight hours of sleep daily. If you’re having trouble falling asleep, consider changing your sleep environment, limiting the intake of caffeine and alcohol, and establishing a regular sleep routine.

Smoking

Smoking is a habit that poses a century-old health hazard. Besides increasing stroke and heart disease risks, smoking is also linked to an increased incidence of type 2 diabetes.

Studies show that smoking causes inflammation in the body, which impairs blood sugar regulation and insulin functioning, causing insulin resistance. People who smoke and have diabetes are at higher risk of developing complications such as heart disease, kidney disease, and blindness.

Stressful Lifestyle

Stressful situations can lead to high blood sugar levels, insulin resistance, and the onset of diabetes. Stress triggers the release of hormones that affect blood sugar levels, and long-term stress can lead to chronic high blood sugar levels.

Managing stress through relaxation techniques such as meditation, yoga, deep breathing, and mindfulness can help reduce diabetes risk.

Excessive Alcohol Consumption

Excessive alcohol consumption increases the risk of obesity, liver disease, and heart disease, which are all associated with type 2 diabetes.

Drinking too much alcohol also makes it challenging for the body to regulate blood sugar levels, leading to insulin resistance, and thus diabetes. Moderating your alcohol intake or quitting can lower your risk of developing diabetes.

Uncontrolled Blood Pressure and Cholesterol

High blood pressure and cholesterol levels are common in people with diabetes. Uncontrolled blood pressure and cholesterol levels increase the risk of heart disease, atherosclerosis and nerve damage, among other complications.

To prevent diabetes, it’s important to control these conditions through medication, proper nutrition, and lifestyle changes.

Lack of Hydration

Drinking sufficient amounts of water is essential for overall good health. Dehydration can lead to elevated blood sugar levels, which can cause insulin resistance and, ultimately, diabetes.

Staying hydrated keeps blood sugar levels regulated, enhances insulin sensitivity, and supports the optimal function of vital organs such as the kidneys. Therefore, it’s essential to drink at least eight glasses of water daily and avoid excessive sugary drinks.

Lack of Routine Medical Check-ups

Regular medical check-ups can help detect diseases like diabetes early before they become full-blown. Uncontrolled diabetes can cause severe complications such as heart disease, kidney failure, nerve damage, and blindness.

Regular monitoring of blood sugar levels, blood pressure, and cholesterol can help with early diagnosis and the formulation of customized diabetes management plans.