Diabetes is at record levels in the US – affecting nearly 34 million Americans, or 10.5% of the population. The condition occurs when the body cannot properly process blood sugar. This can damage blood vessels throughout the body and potentially lead to heart disease, stroke, blindness, and amputation. But diabetes generally doesn’t develop overnight. Small things that you do regularly without thinking can seriously increase your risk. Doctors who treat diabetes say that these are the everyday habits that lead to diabetes. Read on – and to ensure your health and the health of others, these are not to be missed Sure signs that your illness is indeed coronavirus in disguise.
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“One of the most common unhealthy habits is having soda to quench your thirst when you need water,” he says Thomas Horowitz, DO, a family medicine practitioner at CHA Hollywood Presbyterian Medical Center in Los Angeles. “The sugar content of items commonly consumed can be very high – a super gulp is a handful of sugar; a can of soda or sweet granola is far more than your body can handle.” Kathleen Wyne, MD, PhD, an endocrinologist who treats patients with diabetes at Ohio State University’s Wexner Medical Center, agrees: “”For many people, stopping sugared soda results in a quick 20 pound weight loss. “
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“Diabetes is when your body can’t supply enough insulin to get glucose (sugar) into your body’s hungry cells,” says Horowitz. “The best way to avoid this is to eat a diet that doesn’t interfere with your insulin supply.” He recommends choosing foods that break down slowly or are low in sugar – such as protein, whole grains, and vegetables instead of refined grains or sweets. “
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A sedentary lifestyle is a major risk factor for diabetes. The good news: “Any activity can improve insulin sensitivity and slow the progression of diabetes,” says Wyne. Her suggestions to sneak a little more into your day: Park in the back of the parking lots instead of the front; Wake up early to go for a walk instead of sleeping in it. Instead of having dessert, take a walk. or get a dog that has to run a few times a day.
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Wyne offers these tips to avoid overeating, which can lead to diabetes and other health problems:
- Don’t buy snacks. “If it’s not in your house, you won’t be eating it,” she says.
- Practice portion control by purchasing smaller plates to use at home.
- Eat vegetables and salad first with meals.
- Think of meat as a side dish and portion it out similar to vegetables.
- Use seasonings to improve the taste of foods rather than rich or sweet sauces.
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Even if you exercise regularly, long periods of sitting can cause metabolic changes that increase blood sugar, weaken muscles, and endanger your heart health, he says Sarah Rettinger, MD, an endocrinologist at the Providence Saint John Health Center in Santa Monica, California. She recommends setting a timer to remind you to get up and move around every hour for at least five to ten minutes. “When you can’t take a short walk outside, walk up and down stairs, do a few laps around the house or apartment, do a few jumping jacks – anything to get your heart rate up a little or to do you a little bit except Breath, “says Rettinger. “Over the course of a day, these mini-breaks really add up.”
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“Everyone knows that he or she has to eat healthy. I would add that mindful eating can be helpful,” says Rettinger. “If you stand near the refrigerator and overeat, take a break and ask, ‘Why am I eating? Am I hungry? Or am I bored, stressed or do I need reassurance?’ Some patients find it helpful to limit themselves to eating only with meals or before a certain time of the night. “At Rettinger, the kitchen is closed after 8 p.m.
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“Have a scaffolding – make sure everyone in your household is on the same page about your health,” says Rettinger. “Sometimes it’s hard enough to eat healthy. You don’t want a family member to bring donuts or late night ice cream. It’s easier to stick to healthy habits when others around you are too. ” If you are confused, struggling, or frustrated about how to stick to a healthy lifestyle, speak to your doctor. And to protect your health, don’t miss these Signs that you are developing one of the “deadliest” types of cancer.
