Why do people get diabetes?
The occurrence of diabetes is related to three major factors: heredity, environment and behavior.
We can’t change our genetic genes, and most of the time we can only adapt to the environment. What we can really do for our health is to form good habits, prevent diseases with healthy personal behaviors, and nip in the bud.
Dr. Xu Naijia, who has worked in the clinical front line of endocrinology for many years, found that many bad habits in daily life will inadvertently increase the risk of diabetes.
The following 9 bad habits are easy to develop diabetes.
Poor control of chronic diseases
Clinically, obesity, diabetes, dyslipidemia, hypertension, insulin resistance, etc. are often accompanied by each other. Therefore, these symptoms are collectively referred to as [metabolic syndrome].
Poor control of blood lipid, blood pressure and uric acid will also affect blood sugar levels and increase the risk of diabetes.
Sitting for a long time and moving less
More than 80% of type 2 diabetes is related to lack of exercise.
At present, many people suffer from [laziness] when facing computers and mobile phones all day long. You know, if you don’t exercise for 6 months, your weight, waist circumference, body fat distribution and blood lipid all increase to varying degrees, your insulin sensitivity will decrease and your risk of diabetes will increase.
A study shows that:
People who sit and watch TV for 1-2 hours a day are 9.2% more likely to develop diabetes than people who watch TV for less than 1 hour.
If it lasts more than 4 hours, the risk increases to 1.5 times.
Eat too much high-calorie food
Fried food, big fish and big meat, sweet drinks, high-calorie food will not be rejected. If there is no restraint, the weight and waist circumference will increase over time.
Diabetes and obesity are closely related, and the two often go hand in hand.
Partial food refined rice and white flour
Refined grains are delicious, but they will rapidly increase blood sugar, increase the burden on islet cells and affect insulin sensitivity.
Inadequate intake of dietary fiber
Fruits, vegetables, whole grains and other foods are rich in dietary fiber and digest slowly. After eating, blood sugar does not rise so fast.
Lack of dietary fiber in daily diet is not conducive to health.
Neglect sleep and snore
Severe snoring during sleep may cause symptoms such as apnea, chest tightness, somnolence during the day, which is medically called [obstructive sleep apnea hypopnea syndrome].
Studies have found that this disease is also associated with diabetes.
Hypoxia and its influence on endocrine hormones will make each cell less responsive to normal concentration of insulin, which is more likely to cause blood sugar to rise.
Always stay up late
On the one hand, staying up late for a long time will increase the release of hormones that raise blood sugar in the body and weaken the hypoglycemic ability of insulin.
On the other hand, lack of sleep will increase hunger and appetite, always eating, coupled with physical fatigue, reduced activity, overweight or obesity is inevitable.
This co-induces diabetes.
Smoking and drinking
Both will interfere with the normal metabolism of glucose in the body and increase the risk of diabetes.
Moreover, alcohol and tobacco will damage blood vessels and accelerate the occurrence and development of diabetic complications.
Long-term bad mood
Anxiety, depression and other adverse emotions are easy to cause abnormal hormone secretion that raises blood sugar in the body, thus raising blood sugar.
Prevention of diabetes starts with getting rid of bad habits.
It is much better to prevent the occurrence of diseases than to treat them again. You may as well get rid of the bad habits mentioned above first.
1. Exercise moderately and don’t sit for too long.
Exercise at least 5 times a week for at least 30 minutes each time, and choose moderate intensity aerobic exercise, i.e. Heartbeat and breathing accelerate during exercise, but not shortness and no obvious fatigue.
The American Diabetes Association made it clear that everyone should reduce sedentary time and stand up every half hour.
2. Ensure sufficient dietary fiber and eat less high-calorie food.
Do have vegetables for meals and eat 500 grams of green leafy vegetables and about 200 grams of fresh fruits every day.
The proportion of whole grain and coarse grain in staple food reached 1/3 ~ 1/2.
Fried foods, sweets, beverages, fat meat, etc.
3. Strictly Control Three Highs
Controlling blood pressure, blood lipid and uric acid is beneficial to stabilizing blood sugar level.
4. Deal with snoring in time to ensure adequate sleep.
If snoring sounds are greater than those of ordinary people, even make others unable to sleep, or always wake up at night, you must go to the hospital for treatment.
Try to ensure 7 ~ 9 hours of high-quality sleep every day.
In addition to these, it is also necessary to maintain an optimistic attitude, release pressure in time, and quit smoking and drinking.
Shut up and control your diet
Stable body weight and low glycolipid
Keep your legs open and exercise regularly.
Exercise meets the standard and is healthy.
Be cheerful and have more contacts.
Quit smoking and drinking and stay up late.
Test frequently and use good medicine.
Follow the doctor’s advice and control the three highs.
Diabetes, Stay Away from Me
Live freely, healthily and well