10 Bad Habits that increases your Type 2 Diabetes Risk
Is it possible to increase my type 2 diabetes risk? I’m sure as you went by that coffee shop to pick up your morning coffee on your way to work you considered having a glossy iced donut in the display case. You are aware that it’s not good for you, but who doesn’t deserve a treat? But before you get any those tempting baked foods, consider this: These everyday diets might seem harmless but they have been linked to the increased rate of obesity in the United States, and also the worldwide rise in type 2 diabetes. It’s time to do away with some bad daily habits before a diabetes diagnosis forces you too. This is not just an idle advice, a British study of almost 4,000 people found that such lifestyle fixes brought about stabilizing blood sugar as well as reversing metabolic syndrome, a condition that results in diabetes. Listed below are some essential changes you can make to trim your waistline and also cut your type 2 diabetes diabetes risk.
Type 2 Diabetes Risk – Taking Sugary Drinks
Taking sugary drink can increase your type 2 diabetes risk. According to Harvard researchers after reviewing 30 studies on sweet drink consumption, drinking high calories is a huge reason Americans are overweight. When you feel thirsty, drink water, advises Shannon Knapp, who is a certified diabetes educator at the Cleveland Clinic Diabetes Center. Low-fat milk is also a very good choice. When you want to take fruit juice, make sure it’s 100 percent juice and don’t take more than one-half cup.
Type 2 Diabetes Risk – Skipping Breakfast
If you skip breakfast often you are increasing your type 2 diabetes risk. Even though you’re in a rush to get going in the morning,always remember that breakfast is the most crucial meal of the day. And when it comes to the prevention of diabetes, that’s especially true. Starving yourself until lunch triggers a chain reaction that tampers with insulin levels and blood sugar control. And you are likely to eat more later, as said by a study by researchers from the University of Minnesota School of Public Health. Find the time to eat a simple, balanced meal for both weight loss and blood sugar control— eggs, fresh fruit, yogurt, nut butters, whole-wheat pita pockets, or whole-grain bread are ideal breakfast fixin’s.
Type 2 Diabetes Risk – Cutting back on Produce
The produce market is where you want to be if you want to fight type 2 diabetes with what you eat. Including vegetables in your diet help with weight loss and blood sugar control, especially the ones without starch like spinach, tomatoes, broccoli, and squash. If you have type 2 diabetes or want to avoid it, fill one-half of your dish with veggies, according to the American Diabetes Association.
And when it has to do with fruit, strawberries, luscious blueberries, and cranberries in particular have disease-fighting antioxidants. These tasty fruits reduce blood pressure and damaging inflammation and improve the resistance of insulin for good blood sugar control.
Type 2 Diabetes Risk – Staying away from Fish
Do away with the burgers and hold the fries! If you don’t like fish, it’s time to give this great-tasting, lean source of protein a chance. Salmon, tuna, mackerel, and sardines are rich in omega-3 fatty acids. Omega-3 fatty acids help in cutting the risk for high blood pressure and heart disease, keep arteries healthy and also are good for preventing diabetes, according to the American Heart Association. Consume two servings every week. Other known choices of protein for your diet include chicken or turkey WITHOUT THE SKIN, eggs, tofu, and no-fat Greek yogurt.
Type 2 Diabetes Risk – Taking Starchy Carbs
Reducing your starchy carbs intake will help in cutting your type 2 diabetes risk. Is your dish a sea of white? More of pasta, potatoes, and white bread will cause your blood sugar to spike and also pile on the pounds which is a bad sequence of events if you want to prevent type 2 diabetes, says Shields. To speed weight loss and keep portion sizes under control, the American Diabetes Association suggests that you limit your starchy carbs intake to one-quarter of your plate. Change from white bread to whole-grain bread so as to have a better blood sugar balance, diabetes control, and also lose weight.
Type 2 Diabetes Risk – Midnight Eating
It’s been hours since you took dinner, and you find yourself in the kitchen again. If you’re indulging in night-time eating on a regular basis, you need to know that this eating pattern causes blood sugar spikes and alters insulin secretion, which is also a bad pattern if you want to prevent type 2 diabetes, according to research in the British Journal of Nutrition that looked at the effects eating patterns has on night workers. By having three balanced meals daily, you help kill the urge to eat at night and provide better control of your blood sugar, says Barb Klingler, RN, BSN, CDE, a diabetes educator.
Type 2 Diabetes Risk – Buttering It Up
Is the butter on your toast as thick as the bread itself? Butter and other saturated fats triggers insulin resistance, a risk factor for type 2 diabetes. Vegetable-based oils that contains contain monounsaturated or polyunsaturated fats, are a healthier alternative. Extra virgin olive oil, for instance, is a good choice if you are at risk for diabetes and heart-healthy. However, it is important to note that oil is calorie-dense, and too much of it in your cooking will make you gain weight, says Calogeras. Olive oil sprays are a good option for weight loss.
Type 2 Diabetes Risk – Shopping Without a List
This sounds funny doesn’t it? To prevent diabetes and also achieve the weight loss you want, it is very critical to plan. Take time to plan menus and keep a list of healthy food items you wan
t to buy from the store. This will help you in resisting impulse buys and junk food. Again, it is best to start your grocery shopping in the produce section, where you should get most of your week’s purchases. A meal high in veggies brings about good blood sugar control and helps to get rid diabetes.
Type 2 Diabetes Risk – Emotional Eating
Feeling hopeless, sad, or even worthless can lead to overeating and weight gain, according to a Dutch study that studied weight loss (and lack of it) among 1,500 individuals. Another study from Jordan discovered that people who are depressed are also less likely to take the right steps to control their blood sugar and diabetes. Talk to your physician if you suspect depression so you can get the help you need, says Klingler. You take better care of yourself when you’re not depressed. You’re also more likely to keep your blood sugar balanced, stick to your weight-loss efforts, and prevent type 2 diabetes.
Type 2 Diabetes Risk – Sleeping Less
If you can’t stop taking fattening foods, then you should to get to bed a little earlier. When you get lesser than six hours sleep, you interrupt hormones that control blood glucose and hunger, and this can result in weight gain. Sleeping less has also been linked to a higher risk of type 2 diabetes, so it is very essential to make sleep a priority. Be sure to tell your doctor if you snore because it could indicate sleep apnea, which also not a good things because it affects blood sugar and heart health and can also result in diabetes.
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