Each of us aims to steer clear of chronic diseases, particularly as these conditions are becoming more prevalent because of escalating obesity levels.
Type 2 diabetes
Is an issue that stays top-of-mind for many individuals each week. This condition results in hundreds of amputations, strokes, and heart attacks every week, along with thousands of new cases of heart failure.
Nevertheless, adopting minor yet sustainable alterations in one’s way of life can help avoid or postpone weight gain, according to Naveed Sattar, a professor specializing in metabolic medicine at the University of Glasgow. Below are five behaviors that might increase your likelihood – along with Professor Sattar’s advice for reversing these effects.
1. The item you’re consuming for breakfast is not the right choice.
Having a sweet start to the day with sugary cereal, pastries, or energy bars might indicate that your daily food intake is rich in calories.
low in fibre
, says Prof Sattar.
“People who consume sweet breakfasts typically intake high-calorie foods, resulting in weight gain,” he elucidates; this is the primary contributor to type 2 diabetes. Furthermore, it’s improbable that they’re getting sufficient fiber—a nutrient essential for regulating hunger, as he points out.
“You reach a stage where your weight is extremely high, and your body can no longer store all of this extra fat just beneath the skin,” he states. Instead, significant portions of this fat accumulate in areas like the liver, which isn’t ideal. This buildup interferes with the liver’s ability to regulate blood sugar effectively; consequently, it continues producing excessive glucose, leading to Type 2 diabetes,” he clarifies.
Nevertheless, certain individuals, like those who engage extensively in physical activity, might consume a high-sugar breakfast without increasing their likelihood of developing Type 2 diabetes, since they
burn those calories off
He observes. However, for most people, it’s advisable to reconsider their morning routine.
Ways to tackle the risk
Switch to a low-sugar, high-fiber alternative like shredded wheat. “This gets absorbed more gradually by the body and activates hunger signals, which can aid in consuming fewer calories,” Professor Sattar clarifies.
2. Every evening, you enjoy some wine.
“
Alcohol contains plenty of calories.
Professor Sattar points out that a 175 ml glass of wine has approximately 159 calories. Consuming just one glass each evening would result in an additional 1,100 calories for the week—almost equivalent to eating two large pizzas. This can contribute significantly to weight gain. Moreover, if you prefer drinks like a pint of beer with around 182 calories or cider at about 216 calories per serving, the caloric intake from alcohol becomes even more substantial.
In addition to having high calories, alcohol can cause a quick decline in blood glucose levels because the liver prioritizes metabolizing alcohol over releasing sugars into the bloodstream, he notes. “This could lead to increased eating behavior the following day,” he adds.
Additionally,
research
recommends abstaining from alcohol for a single month resulting in weight reduction and decreased likelihood of developing Type 2 diabetes. Although scientists aren’t sure about the duration of these effects, they highlight that this demonstrates the influence of alcohol consumption on the risk of Type 2 diabetes.
Ways to tackle the danger
Reduce your alcohol intake and opt for lower calorie alternatives instead.
for instance, spirits (61 calories)
Enjoying it with tonic or soda. ‘Reducing consumption might assist with your weight and also minimize the other harmful impacts of alcohol on your liver, blood vessels, and brain,’ Professor Sattar points out.
3. You dedicate too many hours to sitting down.
“
Being sedentary
According to Professor Sattar, “This means you’re likely spending more time indoors, thus not expending as many calories,” he says. “Additionally, it gives you more chances to eat, frequently due to boredom.”
Additionally,
researchers
, who tracked the blood glucose measurements of 37 individuals over two weeks, discovered that participants who remained seated for extended durations exhibited higher readings. In contrast, those who frequently interrupted their sitting time with standing or walking activities demonstrated lower blood sugar levels.
If you’re taking your dog for a walk or meeting up with friends, you probably won’t be munching on a bag of chips during those activities,” Professor Sattar notes. “Spending more time at home often results in increased snacking simply because enjoying food brings us pleasure.
Ways to tackle the risk
“One straightforward suggestion I offer my patients is to aim for an additional five minutes of walking each day, approximately equal to 500 steps,” he explains. To keep things interesting, seek out a pleasant path for your walks, tune into a podcast during your stroll, or recruit a buddy to accompany you. “From there, gradually extend your walk time to 10 minutes and beyond—begin with small increments and progress slowly,” advises Professor Sattar.
4. You’re putting salt on the dining table
Similar to how adding sugar can pose risks, individuals who include extra salt in their food may also face dangers.
of eating too much
.
Scientists from Tulane University in the U.S., after examining the dietary habits of approximately 400,000 individuals in the UK, discovered that participants who consistently seasoned their dishes with additional salt had a 39% greater likelihood of developing type 2 diabetes when contrasted with those who never or seldom used extra salt. Individuals who occasionally added salt saw an increased risk of 13%, which rose to 20% for those who typically sprinkled salt onto their meals.
The group proposed that increased salt consumption might prompt individuals to consume larger servings, resulting in weight gain instead of directly triggering Type 2 diabetes.
It enhances the flavor of food, promotes overconsumption, and also prompts individuals to consume more liquids,” Professor Sattar clarifies. “Should this liquid be sugary, it could exacerbate weight gain.
Ways to tackle the danger
Prof Sattar advises reducing consumption of salty foods and avoiding additional salt at mealtime, as this can positively impact blood pressure—the primary stroke risk factor. According to the NHS, adults should limit their daily sodium intake to 6 grams of salt.
5. The duration of your sleep varies by over an hour every night.
Previous
research
It has been demonstrated that individuals with inconsistent sleep schedules — where their bedtime fluctuates by over an hour daily — are at a thirty percent increased risk of encountering this issue compared to those maintaining more stable sleep times.
Adding more emphasis to the significance of sleep, a forthcoming presentation at an upcoming diabetes conference has revealed findings from a study involving 5,000 individuals, indicating that participants who
had late bedtimes
were approximately 50 percent more likely to be diagnosed with Type 2 diabetes.
Professor Sattar suggests that the connection between sleep and Type 2 diabetes is probably related to dietary habits. “There is a strong link between sleep quality and appetite,” he elaborates. “After a restless night, people often end up consuming more food than usual in the following days.”
Additionally, if you lack sufficient sleep, your energy levels might drop the following day, indicating reduced motivation for physical activity, as noted by Professor Sattar.
Ways to tackle the danger
Professor Sattar suggests cultivating behaviors that promote better sleep. “As an illustration, avoid looking at your phone for at least 30 minutes prior to bedtime and refrain from checking emails deep into the night,” he explains. He also advises against having dinner very late or munching on snacks just before sleeping. However, if you must have a snack, choose a small portion of nuts rather than opting for chocolate or chips, he notes.
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