From bannerhealth.com
Your everyday habits may be raising your risk of type 2 diabetes. This condition doesn’t always come with a warning, and many people don’t have symptoms in early stages.
Looking at your daily routine can be one of the best ways to understand your risk factors for diabetes. Here’s how your habits around food, movement, sleep and stress might be affecting your long-term health, plus the small changes you can make to help you stay healthy.
What is type 2 diabetes and why does it matter?
Type 2 diabetes is a chronic condition where your body doesn’t produce or use insulin properly. Insulin is a hormone made by your pancreas. It helps manage your blood sugar levels. Over time, this leads to high blood sugar which can damage blood vessels and organs.
Risk factors for type 2 diabetes include:
- A lack of physical activity
- Extra weight, especially around your midsection
- High cholesterol
- A family history of diabetes
- Being over age 45
- Unhealthy diet and sleep habits
You don’t need to check every box to be at risk. Many people with type 2 diabetes feel healthy before they are diagnosed. That’s why understanding your daily habits is a smart first step.
“Reducing the risk of type 2 diabetes can prevent serious health problems. Lifestyle changes can help prevent or delay type 2 diabetes,” said Julia Deen, a registered dietitian with Banner Health. “This is especially important if you are at high risk for developing diabetes.”
Are these daily habits quietly raising your risk?
You might be surprised by the common unhealthy habits that can increase your chances of developing diabetes, especially if you repeat them day after day.
1. Sitting all day
Spending hours at a desk or on the couch can lower your metabolism and affect how your body handles blood sugar. “These risks are even higher if you have low levels of physical activity outside of work,” Deen said.
The fix: “Try to break up times of sitting by standing up every 30 to 60 minutes or taking short walks after meals. If your job requires sitting all day, set a goal of 30 to 40 minutes of moderate to intense physical activity before or after work on most days. Remember, even small steps toward achieving this goal can be helpful and every step counts,” Deen said.
Take short walking breaks, stretch when you’re watching TV or try a beginner exercise video to get some physical activity in your day.
2. Eating on the go
Eating on the go is convenient and quick, but it’s not always healthy. “Grabbing that drive-through meal may be harmful for your overall health if you are not aware of your choices. Fast foods can be loaded with sodium and added sugar and high in fat. Many meals can be 1,000 or more calories,” Deen said.
The fix: “Look for healthy choices when eating on the go,” Deen said.
- Check nutrition information online or ask for it before ordering
- Choose chicken or fish, which can be lower in fat
- Ask for no salt or low salt options and don’t add extra salt to your food
- Salads can be a great option but check nutrition labels on dressings and condiments
3. Skipping meals
“Skipping meals may not be the best option for your health. Meal skipping can cause overeating in another meal or contribute to mindless snacking,” Deen said.
Skipping meals or eating mostly processed snacks can lead to blood sugar spikes and crashes, which are hard on your body.
The fix: Aim for regular eating patterns. “If you are not a breakfast person, try a healthy snack instead. Plain Greek yogurt with fresh or frozen berries or homemade egg bites are some easy ways to start your day,” Deen said. Go for balanced meals that include lean protein, whole grains and fiber, even if it’s just a quick breakfast or lunch.
4. Drinking sugary beverages
Soda, sweetened coffee, energy drinks and even fruit juice can sneak in more sugar than you realize. Beverages with added sugar can contribute to diabetes, heart disease, weight gain, obesity and chronic inflammation.
The American Heart Association recommends no more than 24 grams (6 teaspoons) of added sugar daily for women and 36 grams (9 teaspoons) for men. “If you check your favorite flavored drink or soda, you may find it has more than the recommended amount per day,” Deen said.
The fix: Switch to water, herbal tea or unsweetened drinks to stay hydrated without the sugar spike. If you do not like the taste of water, try adding fresh or frozen fruit. If you crave carbonation, try small pieces of fruit with sparkling water,” Deen said.
5. Not getting enough sleep
Poor sleep can affect how your body responds to insulin. It may lead to weight gain, fatigue and cravings for high-sugar foods. “Sleeping less than six hours per night has been linked to higher rates of diabetes, heart disease and obesity,” Deen said.
The fix: Try to stick to a consistent bedtime and create a wind-down routine that helps you relax. Aim for at least six hours of sleep per night. If it’s hard for you to fall asleep, try turning off phones, tablets and computers at least one hour before bedtime. See your health care provider if your efforts to sleep better aren’t working.
6. Ignoring everyday stress
High levels of everyday stress play an important role in your health. “Stress can raise levels of cortisol (a stress hormone), which may affect your appetite, blood sugar and sleep,” Deen said. “Stress may make you overeat or avoid food.”
When your stress response system is activated, it can increase the risk for diabetes and cardiometabolic diseases.
The fix: Look for ways to reduce everyday stress. Build in a few minutes each day to decompress — whether through journaling, breathing exercises, time outdoors, stretching, taking a walk, listening to music, talking to a friend or mindfulness. “If everyday stress is impacting your ability to cope, visiting a counselor may help,” Deen said.
How can you get started with a healthier routine?
You don’t need to overhaul your life overnight. “Trying to change too many things at one time can be frustrating. Pick one area and set realistic goals that you can manage,” Deen said. Steps like these can help you make progress toward a healthy lifestyle and can help improve blood sugar control and prevent diabetes.
These shifts don’t just lower your risk for type 2 diabetes. They also support your energy, focus and mood.
Why is awareness so important?
You may feel fine now. But with type 2 diabetes, you might not have symptoms until damage has already started. The earlier you start to lower your risk, the more options you have to delay or prevent diabetes with lifestyle changes and support from a care team.
Take the next step: Find out your risk
Our quick, confidential health risk assessment can help you understand your personal risk for type 2 diabetes based on your lifestyle and health history. It only takes a few minutes and it could help you make small changes today that protect your health for years.
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