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 process blood sugar adequately. This can damage blood vessels throughout the body and potentially lead to heart disease, strokes, blindness, and amputations. But diabetes doesn’t usually develop overnight. Small things that you do regularly without thinking can seriously increase your risk. Here’s what doctors who treat diabetes say that everyday habits lead to diabetes. Read on – and to ensure your health and the health of others, don’t miss these Sure signs that you have “long” COVID and you may not even know it.
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“One of the most common unhealthy habits is to drink lemonade to quench your thirst when you need water,” she says Thomas Horowitz, DO, a specialist in family medicine at the CHA Hollywood Presbyterian Medical Center in Los Angeles. “The sugar content of products that are consumed frequently can be very high – a super gulp soft drink is made up of a handful of sugar; a can of lemonade or a sweet cereal is much more than your body can possibly handle. ” Kathleen Wyne, MD, Ph.D., an endocrinologist who treats patients with diabetes at Ohio State University’s Wexner Medical Center, agrees: “For many people, weaning off sugared soda results in a rapid 20 pound weight loss. “
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“Diabetes is when your body can’t make enough insulin to get glucose (sugar) into your body’s hungry cells,” says Horowitz. “The best way to avoid this is to stick to a diet that doesn’t strain 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 to diabetes,” says Wyne. Her suggestions to put a little more foot into your day: Park in parking lots in the back instead of in front; getting up early to go for a walk instead of sleeping in; take a walk instead of having dessert; or get a dog that has to walk 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 spices to enhance the taste of the food instead of rich or sweet sauces.
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Even if you exercise regularly, sitting for long periods of time can cause metabolic changes that increase blood sugar, weaken muscles, and put your heart health at risk, says Sarah Rettinger, MD, an endocrinologist at Providence Saint John’s Health Center in Santa Monica, California. She recommends setting a timer to remind you to get up and move around for at least five to ten minutes every hour. “If you can’t take a quick walk outside, go up and down stairs, do a few laps of the house or apartment, do a few jumping jacks – anything to get your heart rate up a little, or you a little to strengthen out of breath, “says Rettinger. “Over the course of a day, these mini-breaks really add up.”
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“Everyone knows that they have to eat healthily. I would add that mindful eating can be helpful, ”says Rettinger. “If you overeat near the refrigerator, 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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“Set up a ‘framework’ – make sure that everyone in your household is up to date on your health,” says Rettinger. “Sometimes it’s hard enough to eat healthily. You don’t want a family member to bring donuts or late-night ice cream skating. It’s easier to stick to healthy habits when others around you are too. ”If you are confused, struggling, or frustrated about how to maintain a healthy lifestyle, seek help from your doctor. And to get through life the healthiest, don’t miss this one 13 everyday habits that will secretly kill you
