In truth, this mistake could be the greatest you ever make. And it just might cost you your life.
According to the Centers for Disease Control and Prevention (CDC), more than 29 million Americans are living with diabetes, but one in four doesn’t even know it. And 86,000,000 Americans have developed prediabetes, yet nine out of 10 people are unaware that they have it.
Before you dismiss this as useless trivia, take a look at these five bad habits that just might put you in the line of fire. Are you living in the shadows of the risk of diabetes?
Sugary Liquids
Everyone loves their morning coffee, but spiced with all things nice, this habit could be a diabetic disaster waiting to happen.
Sugary liquids are the number-one source of added sugar in the American diet. In fact, these seemingly simple treats contain 36 percent of all added sugars that Americans consume. And downing just one or two sugary drinks per day may increase the risk of developing Type 2 diabetes by 26 percent.
So just what makes sugary liquids so dangerous?
Experts think that sugary liquids are processed differently than sugary foods. This may be due to a lack of fiber, which speeds up the amount of sugar released into the bloodstream. As a result, the organs are flooded with more sugar than they can handle. This directly increases the risk of Type 2 diabetes.
To decrease your risk, hold off on the sugar when it comes to beverages. This necessary change can greatly improve your health.
“Instead of ordering a sugary coffee, opt for plain black coffee sweetened with stevia. Just bring the stevia from home,” says Kristin Lund, a certified health coach specializing in diabetic nutrition. “And replace sugary soda with club soda sweetened with ginger and lemon or a hint of vanilla stevia. This is a great alternative that will decrease your diabetic risk factors.”
Smoking
We automatically associate smoking with lung cancer. But did you know that smoking can contribute to Type 2 diabetes, too?
According to the Centers for Disease Control and Prevention (CDC), smoking increases the risk of developing Type 2 diabetes by 30 to 40 percent. And heavier smokers have a higher risk.
Smoking makes it difficult to manage the disease at all for those who already have diabetes. As a result, the risk for heart and kidney disease, retinopathy and peripheral neuropathy are all elevated. Even more disturbing, it interferes with blood flow to the legs and feet, which ultimately can cause ulcers and may require amputation.
If you do smoke, consider quitting as soon as possible. Smokefree.gov offers free resources that can help start the journey to quitting today.
Sedentary Lifestyle
In truth, people spend more than half of their time sitting. However, sedentary lifestyle choices add to the risk of developing Type 2 diabetes. Take this, for instance. Each two- to four-hour block spent in front of the television can increase the risk of developing Type 2 diabetes by 14 percent. However, adopting an active lifestyle decreases the risk of developing this condition. Studies show that just one hour of brisk walking daily can lower risk by 34 percent.
Small changes can increase activity level greatly. Try standing while doing simple tasks like working on a laptop. This can burn up to 30 percent more calories.
Consult a doctor before making major changes, but movement can do wonders.
Obesity
Don’t dismiss added weight as something to deal with later. Obesity is the driving force behind the diabetes epidemic. One-third of American adults are obese, and nearly 90 percent of those with Type 2 diabetes are overweight. The question is: Why is obesity such a risk factor when it comes to diabetes? Being overweight affects the body’s ability to secrete insulin properly to keep blood sugar levels in check, increasing the chance of developing the disease.
Losing just five to 10 percent of body weight can greatly reduce the risk of developing Type 2 diabetes. Studies show that lifestyle modifications that include dietary changes and physical activity can reduce the risk of developing Type 2 diabetes by 40 to 60 percent. So make it a point to battle the bulge. You’ll be glad you did.
Sugary or Processed Foods
There’s nothing wrong with a sweet treat once in a while, but consuming excess amounts of sweets can increase the risk of developing Type 2 diabetes. That’s because this habit directly interferes with the body’s ability to process sugar.
“When you eat something that is a refined or processed or sugary food, it will enter the bloodstream quickly and cause a spike in blood sugar,” Lund says. “Foods like these are what are called high-glycemic foods.”
Continuous consumption of these types of food can throw the body into unnecessary chaos. “To put it simply, your muscle cells and fat cells have insulin receptor sites. When your blood sugar spikes, your natural response is for insulin to be released,” Lund says. “When the muscles are full of what they can store, the insulin says, ‘Where am I going to store this?’ and stores the excess sugar in fat cells. As you eat these foods, you keep spiking blood sugar, and those gates become rusty.” As time goes on, the body can’t keep up. “The insulin stops being as effective of a carrier, and so that sugar ends up staying in the blood,” Lund says.
“Consequently, your blood sugar doesn’t drop after a meal. Or your fasting blood sugar will be very, very high. Type 2 diabetes occurs when your body doesn’t use insulin effectively, so it no longer carries the same message it once did.” One of the most effective ways to prevent Type 2 diabetes is to do a dietary overhaul. “Eliminating these kinds of foods decreases your risk for diabetes because you’re not constantly spiking blood sugar and requiring insulin to come clean up the mess,” Lund says. This means making “clean eating” a habit.
“Eat lots of raw fruits and vegetables. These help to keep someone from being insulin resistant,” she notes. “And dip in healthy-fat foods like guacamole or hummus.” In addition, it’s essential to learn how to read labels. “There are over 60 names for sugar alone,” Lund says. “The more ingredients on a label, the more processed it is. Choose things with the fewest possible ingredients that you can read.” She tells clients that the easiest way to clean up their diet is to live by a simple philosophy.
“If you don’t know what it is, don’t eat it. The simpler it is, the better your chance that it will not cause risk of Type 2 diabetes. Keep it natural.”