Metabolic

5 healthy habits you must follow if diabetes runs in your family

Regularly checking blood sugar levels – be it too high or too low – can help you ascertain the risks and take necessary action in time.

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KEY HIGHLIGHTS

  1. Diabetes is largely a lifestyle disorder that is not always inherited, yet family history can still increase the disease risk of an individual.
  2. Diabetes is a chronic condition characterized by abnormally high blood sugar levels that could over time contribute to the possibility of heart diseases, obesity, blindness, diabetic foot, or even the need for limb amputation.
  3. In such a scenario, what must one do to mitigate diabetes risk if the condition runs in the family?

New Delhi: Diabetes is largely a lifestyle disorder that is not always inherited, yet family history can still increase the disease risk of an individual. Diabetes is a chronic condition characterized by abnormally high blood sugar levels that could over time contribute to the possibility of heart diseases, obesity, blindness, diabetic foot, or even the need for limb amputation. In such a scenario, what must one do to mitigate diabetes risk if the condition runs in the family? We have an answer, the following healthy habits could help.

  1. Sleep better: Surprisingly, not getting enough sleep could affect insulin sensitivity. Previously, the same was associated with the possibility of weight gain, anxiety, metabolic disorders, and even depression. Therefore, if diabetes runs in the family, it is advised to get ample sleep – seven to eight hours a day for adults. According to a study, extending sleep hours improved insulin sensitivity thereby lowering type-2 diabetes risk in men.
  2. Eat better: Eating the right foods at the right time can also help people with a family history of diabetes. If the diet includes only empty calories like sugar and simple, refined carbohydrates, then the pancreas has to release too much insulin to convert blood sugar into glucose for energy. This increase in insulin levels could result in frequent hunger pangs, weight gain, and even obesity in some cases. Therefore, if there is a diabetes patient in your family, stick to a high-protein diet and limit your intake of sugars and carbs.
  3. Maintain a healthy weight: Patients with type-2 diabetes may initially report unexplained weight loss. But in the long run, the same could be a precursor for obesity. If your body mass index (BMI) is in the obesity range, it is advised to lose weight as soon as possible as doing so can help prediabetes patients reverse their risk of the chronic condition. Excessive fat accumulation around the belly can make the body resistant to insulin thereby raising diabetes risk.
  4. Stay active: A sedentary lifestyle – sitting in the same spot for prolonged hours studying or watching movies or working from home – could also be a diabetes contributor. And amidst this, getting ample workouts, and staying active can help reverse the side effects of an unhealthy lifestyle. This can also change the way the body produces and uses insulin – especially in people with insulin resistance. Exercising helps the muscles get the glucose they need thereby lowering blood sugar levels.
  5. Keep track of blood sugar levels: Just like monitoring body weight helps with obesity, heart disease, and diabetes management, keeping an eye on blood sugar levels is essential to lowering disease risk too. Regularly checking blood sugar levels – be it too high or too low – can help you ascertain the risks and take necessary action in time. This can be further helpful for those with a family history of the disease. Although it won’t inevitably place you under a high-risk group, one must practice caution.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness program or making any changes to your diet.

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