7 Ways You Can Give Yourself Diabetes, Doctors Say
Diabetes is at record levels in the United States: nearly 34 million Americans, or 10.5% of the population, are affected. The condition occurs when the body is unable to properly process blood sugar. This can damage blood vessels throughout the body, potentially leading to heart disease, stroke, blindness, and amputation. But diabetes doesn’t usually develop overnight. The little things you do on a regular basis, without thinking about it, can seriously increase your risk. Here is what doctors who treat diabetes say about the daily habits that lead to diabetes. Read on and to ensure your health and the health of others, don’t miss these Sure Signs You May Have Already Had COVID.
“One of the common unhealthy habits is drinking soda to quench your thirst, when you need water,” explains Thomas Horowitz, DO, a family medicine specialist at CHA Hollywood Presbyterian Medical Center in Los Angeles. âThe sugar content of commonly eaten foods can be very high: a Super Gulp soft drink consists of a handful of sugar; a can of soda or a sweet cereal is more than your body can handle. ” Kathleen Wyne, MD, Ph.D., an endocrinologist who treats diabetic patients at Ohio State University’s Wexner Medical Center, agrees: “For many people, stopping sugary soda results in a rapid 20-pound weight loss. “
âDiabetes is when your body cannot supply enough insulin to allow glucose (sugar) to enter starving cells in your body,â says Horowitz. “The best way to avoid it is to follow 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: âAny activity can improve insulin sensitivity and slow the progression to diabetes,â says Wyne. His suggestions for extra walking during your day: park behind the car parks rather than in front; get up early to go for a walk instead of sleeping; go for a walk instead of eating dessert; or get a dog that needs to be walked several times a day.
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Wyne offers these tips for avoiding overeating which can lead to diabetes and other health problems:
Don’t buy snacks. âIf it’s not in your house, you won’t eat it,â she said.
Practice portion control by purchasing smaller plates to use at home.
At mealtimes, eat the vegetables and salad first.
Think of meat as a side dish and share it the same way as vegetables.
Use spices to enhance the flavor of foods, instead of rich or sugary sauces.
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Even if you exercise regularly, long periods of sitting can create metabolic changes that raise blood sugar, weaken muscles, and put your heart’s health at risk. Sarah Rettinger, MD, 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 every hour for at least five to ten minutes. “If you can’t take a short walk outside, go up and down the stairs, take a few laps around the house or apartment, do some jumping jacks – anything to get your heart rate up a bit. or make you a little out of breath, âsays Rettinger. “Over the course of a day, those mini-breaks really add up.”
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âEveryone knows he or she needs to eat healthy. I would add that mindful eating can help,â says Rettinger. âIf you find yourself standing by the refrigerator overeating, take a break and ask, ‘Why am I eating? Am i hungry Some patients find it useful to limit themselves to eating only at mealtimes or before a specific time of the night. “At Rettinger, the kitchen is closed after 8 p.m.
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“Have a ‘scaffolding’ – make sure everyone in your household is on the same page about your health,” says Rettinger. “It’s hard enough to eat healthy sometimes. You don’t want a family member to bring donuts or go shopping for ice cream late at night. It is easier to stick to healthy habits when you have them. others around you are too. ” Likewise, if you are confused, struggling, or frustrated with how to stick to a healthy lifestyle, seek help from your health care provider. And to get through this pandemic in better health, don’t miss these 35 places where you’re most likely to catch COVID.