Recently, I read an interesting article about 10 bad habits that raise one's diabetes risk (see attached link).
Summary of the article.
There may be more to add to this list like "lack of regular meals", "watching a lot of TV eating junk food", "eating fast food", "little sleep", etc.
I welcome your views!!
Best wishes, Sundar
http://www.everydayhealth.com/type-2-diabetes/bad-habits-that-raise-your-diabetes-risk/#01
All that (minus #8) and one more.... overindulgence. Even with balanced diets and good schedules, T2DM is primarily an outcome of excess caloric intake than what one uses in a day.
Of course, overeating causes a more than just T2DM.
#8 is somewhat silly but it may be relevant for people with no self-control and money to throw away (and not taking advantage of what is available in the market for less).
Dear Tausif: I fully agree with you about #8. However, the point is somewhat true. Many Supermarkets give a lot of cool deals like "Buy 1, Get 1 Free", or "50% off" etc., and we tend to buy too many things than what we really intended to buy. After buying foods (way too beyond the scope of any list), we tend to finish them off quickly as the refrigerator may get overloaded. This leads to overeating.. It is a chain reaction plz.
Best wishes, Sundar
6 Bad Habits to Drop to Prevent Diabetes
Let’s take a look at some bad habits that are putting you at unnecessary risk for diabetes.
1. Smoking
It’s not dietary but tobacco use has been linked to increased blood sugar levels and insulin resistance. People who smoke a pack a day or more have twice, if not triple, as much risk of developing diabetes than non-smokers.
2. Drinking Alcohol
While drinking one alcoholic drink a day for women and two per day for men has been linked to a reduced risk of diabetes, having more than that can put you at a much higher risk. Alcohol is linked to a higher body weight and excessive drinking can lower your insulin production which all increase your risk of developing diabetes.
3. Liquid Sugar
The same rule of moderation of cake and donuts applies to liquid calories as well. Soda is one of the worst things you can put in your body, so bad that drinking just one 12 oz. soda a day can lead to a 22-25% increase in diabetes risk.
Keep in mind that soda alternatives like juice drinks, Gatorade, Vitamin Water, and similar concoctions are loaded with tons of natural and artificial sugars and sweeteners as well so most are not viable alternatives to cutting down on the soda.
4. Avoiding Exercise
Simply maintaining a normal weight reduces your risk of diabetes by 60-70%. Researchers at the National Institutes of Health have also found that just 30 minutes of walking per day or 150 minutes per week combined with a low-fat diet can lower your diabetes risk by 58%.
5. Skipping Breakfast
According to researchers at the University of Colorado, skipping breakfast increases insulin response by 28% and glucose response by 12%. Higher insulin levels on a regular basis can often lead to type II diabetes.
6. Missing Sleep
Another non-dietary habit that has serious effects on your diabetes risk. Researchers at the University of Buffalo have found that those who sleep six hours or fewer during the workweek have a 4.5 times higher chance of developing diabetes.
Missing out on sleep stops your body’s metabolism and slows down your insulin production which means your body can’t regulate blood sugar levels well enough. If you do miss out on sleep during the week, be sure to catch up during the weekend since this can repair your body’s insulin response.
http://healthagy.com/6-bad-habits-to-drop-to-prevent-diabetes/
- Bad Habits That Raise Your Diabetes Risk
As you pick up your morning coffee en route to work, you contemplate a glossy iced donut in the display case. You know it’s not good for you, but you deserve a treat, right? But before you make a grab for those tempting baked goods, consider this: These seemingly harmless everyday diet decisions aren’t linked just to the obesity epidemic in the United States, but also to the worldwide rise in type 2 diabetes. It’s time to ditch some bad everyday habits — before a diabetes diagnosis forces you to. This isn’t just idle advice, either. A British study of nearly 4,000 people found that such lifestyle fixes were key to stabilizing blood sugar and reversing metabolic syndrome, a condition that leads to diabetes. So what are you waiting for? Here are some important changes you can make to trim your waistline and cut your diabetes risk.
- Sipping Sugary Drinks
Drinking our calories is a big reason Americans are overweight — that’s the conclusion Harvard researchers reached after reviewing 30 studies on sweet drink consumption. Think of fruit "ades" (lemonade and the like), sweet tea, and regular soda as liquid “empty calories” because they’re all sugar with no nutritional value and no sense of satiety. When you’re thirsty, drink water, advises Shannon Knapp, RD, CDE, a certified diabetes educator at the Cleveland Clinic Diabetes Center. Low-fat milk is another good choice. When you have a craving for fruit juice, make sure it’s 100 percent juice and stop at one-half cup.
- Skipping Breakfast
Sure, you’re in a rush to get going in the morning. But we've all heard that breakfast is the most important meal of the day, and when it comes to diabetes prevention, that's especially true. Forgoing your morning meal not only tends to backfire, making you ravenous by late morning but can also create the perfect storm for type 2 diabetes, says Ellen Calogeras, RD, LD, CDE, a diabetes educator with the Cleveland Clinic Diabetes Center. Starving yourself until lunch sets off a chain reaction that disrupts insulin levels and blood sugar control. And you’ll likely eat more later, according to a study by researchers from the University of Minnesota School of Public Health. Take time to eat a simple, balanced meal for both blood sugar control and weight loss — eggs, nut butter, fresh fruit, yogurt, whole-wheat pita pockets, or whole-grain bread are good breakfast fixin's.
- Skimping on Produce
If you're eating to beat diabetes, the produce market is where you want to be. Lots of vegetables in your diet help with blood sugar control and weight loss, especially the non-starchy ones like spinach, squash, tomatoes, and broccoli. If you have diabetes or want to avoid it, focus on filling one-half of your plate with veggies, suggests the American Diabetes Association. “You’ll get the fiber you need to feel full, and your blood glucose will stay balanced,” says Margaret Shields, MEd, RD, CDE, a diabetes educator with the Washington University Diabetes Center at Barnes-Jewish Hospital in St. Louis.
And when it comes to fruit, luscious blueberries, strawberries, and cranberries in particular are loaded with disease-fighting antioxidants. These tasty jewels reduce blood pressure and damaging inflammation and improve insulin resistance for good blood sugar control, suggests research in the Journal of Agricultural Food Chemistry.
- Avoiding Fish
Skip the burgers and hold the fries! If you've always turned up your nose at fish, it's time to give this great-tasting, lean source of protein a second look. Salmon, tuna, mackerel and sardines are rich in omega-3 fatty acids, which cut risk for heart disease and high blood pressure, keep arteries healthy, and are good for preventing diabetes, too, according to the American Heart Association. Try to get two servings every week. Other good protein choices for your diet include chicken or turkey without the skin, tofu, eggs (especially the cholesterol-free whites), and no-fat Greek yogurt.
- Indulging in Starchy Carbs
Is your plate a sea of white? Too much pasta, potatoes, and white bread will cause your blood sugar to spike and will pile on the pounds — a bad sequence of events if you want to prevent type 2 diabetes, says Shields. To keep portion sizes under control and speed weight loss, the American Diabetes Association advises that you limit the starchy carbsin your diet to one-quarter of your plate. Switch from white bread to whole-grain bread for better blood sugar balance, diabetes control, and weight loss.
- Midnight Munching
It's hours since dinner, and you find yourself back in the kitchen again. If you're indulging in nighttime noshing on a regular basis, beware: This eating pattern causes blood sugar spikes and disrupts insulin secretion, 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 of eating patterns on night workers. By having three balanced meals every day, you help stifle the urge to indulge at night and provide better control of your blood sugar, says Barb Klingler, RN, BSN, CDE, diabetes educator at the Washington University Diabetes Center at Barnes-Jewish Hospital. But if you must have a late snack, don’t even buy tempting chips, donuts, and other “trigger” foods that will derail weight loss, she adds. Instead, have healthy foods like carrots and hummus handy.
- Buttering It Up
Is the butter on your toast as thick as the bread itself? Butter and other saturated fats have been linked to insulin resistance, a risk factor for type 2 diabetes. Vegetable-based oils, which contain monounsaturated or polyunsaturated fats, are a healthier alternative. Extra-virgin olive oil, for instance, is heart-healthy and a good choice if you are at risk for diabetes. However, keep in mind that oil is very calorie-dense, and using too much in your cooking will lead to weight gain, says Calogeras. Olive oil sp
- Shopping Without a List
Don't just "wing it" in the supermarket. To prevent diabetes and achieve the weight loss you want, planning is critical, says Klingler. “Take time to create menus and keep a list of healthy food items you need from the store,” she says. “This will help you resist impulse buys and junk food.” She also suggests starting your grocery shopping in the produce section, where you should get most of your week’s purchases. “A diet high in veggies is the secret to good blood sugar control and kicking diabetes," she says.rays are a good option to aid weight loss.
- Emotional Eating
Are you eating your emotions? Feeling sad, hopeless, or even worthless can lead to overeating and weight gain, according to a Dutch study that evaluated weight loss (and lack of it) among 1,500 people. Another study from Jordan found that people who are depressed are also less likely to take the right steps to manage their blood sugar and diabetes. Talk to your doctor if you suspect depression so you can get the help you need, says Klingler. "When you’re not depressed, you take better care of yourself,” she says. You’re also more likely to keep blood sugar balanced, stick to your weight-loss efforts, and prevent diabetes.
http://www.everydayhealth.com/type-2-diabetes/bad-habits-that-raise-your-diabetes-risk/#11
I believe eating much chocolate and drinking sugar juices in holidays can be of many bad habits that raise one's diabetes risk.
Dear Sundarapandian Vaidyanathan,
As a dietitian and community nutrition adviser I will tell one experience from 30 years adviser to patients with IDDM, that raise blood sugar and make it uncontrolled: ''feeling low'' ''feeling hypo'' patients say I am feeling low? so I need to eat sugary stuff? I am saying so measure your blood sugar! after measuring the blood sugar I find that is 230mg/dl that means hyper not hypo. So many many patients go with their feeling for blood sugar level that make a big difference to control blood sugar. To know your blood you need to measure it with glucose meter. Also many patients fail to identify hypoglycemia specifically after 20 yr with diabetes.
Best regards
Aly R Abdel-Moemin
One must recognize that one eats to live and not lives to eat. Therefore, over eating must be avoided and one must eat as per the requirement of the body. Drinking plenty of water, regular exercise, maintaining proper body mass index and a good night's sleep is essential to avoid type ii diabetes.
Excellent advice by Ali A R Aldallal !
Muchas Gracias - Sundar
Jaharkanti:
"One must recognize that one eats to live and not lives to eat."
It seems you didn't receive the memo. But no worries, the multinational corporations will soon correct the problems in India - already the fine nutritional products made by the likes of Lays and drinks containing corn syrup are available at every corner shop in your community. Overt advertisement through (not even remotely clever) product placement in all of your most prevalent entertainment system available to common men is doing its helpful bit, thanks to Bollywood. Projected figures indicate that traditionally healthy vegetarians will soon be converted into fat toads like us (US). ;)
As for good night's sleep - many of the so-called middle class people are taking as much 2hr to commute... life isn't what it used to be!
Dear Prof.Sundarapandian Vaidyanathan,
Please share us
https://www.researchgate.net/post/Is_that_clinically_right_to_run_after_12_hours_fasting_in_a_day_time
Thanks Tausif. I appreciate your concern. It is on individual, how he/she wants to lead the life. Prevention is always better than cure.
Prevention, when possible, eliminates the need of cure.
Unfortunately, as a group, we are not terribly responsible and easily led or there would be far fewer obese individuals (T2DM) and few, if any, wars, famine etc (plug in your favorite cause/gripe)... ;)
Please see the attached file as an additional information
Article Evaluation of the relationship between habitual consumption ...
Dear Dr. Sundarapandian Vaidyanathan
Cigarette smoking, lack of physical activity, poor dietary habits, lack of sleep and stress are some of the bad habits which increases the risk of diabetes in human beings.
Kindly see the following ResearchGate links and PDF attachment.
Article Smoking habits and the risk of type 2 diabetes mellitus in women
Article Cigarette smoking and diabetes mellitus: Evidence of a posit...
Article Active Smoking and the Risk of Type 2 Diabetes: A Systematic...
Article Physical Inactivity, Obesity, and Type 2 Diabetes: An Evolut...
Article Sleep Duration and Risk of Type 2 Diabetes: A Meta-analysis ...
Article Sleep Duration and the Risk of Diabetes Mellitus: Epidemiolo...
Article Short night sleep duration is associated with type 2 diabete...
Article Sleep duration as a risk factor for diabetes incidence in a large US
Article Lifestyle related risk factors of type 2 diabetes mellitus i...
Article Food Habits: Some Relationship to Diabetes and Heart Diseases
Article JUNK FOOD: IMPACT ON HEALTH
Article Does Emotional Stress Cause Type 2 Diabetes Mellitus? A Revi...
Good luck!
Not eating breakfast:
It is one of the worst risk factors for diabetes, and this leads to the consumption of more calories, and this causes a disturbance in the level of sugar.
Exposure to a lot of stress:
When the body is exposed to a lot of stress, it releases stress hormones that affect the level of insulin and increase the level of sugar in the blood.
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