This Common Habit Raises Your Diabetes Risk – Eat This, Not That
Diabetes is a chronic disease that affects more than 34 million Americans. the Centers for Disaster Control and Prevention defines diabetes as “a health condition that affects the way your body converts food into energy. Most of the food you eat is broken down into sugar (also called glucose) and released into your bloodstream. When your blood sugar rises, this signals your pancreas to release insulin. Insulin acts as a key to letting blood sugar into your body’s cells to use as energy. If you have diabetes, your body does not produce enough insulin or cannot use the insulin it produces as well as it does When there is not enough insulin or the cells stop responding to insulin, too much blood sugar stays in your bloodstream. Over time, this can lead to serious health problems, such as heart disease, vision loss, and kidney disease. Although there is currently no cure for diabetes, there are lifestyle choices that can help prevent it. Eat this, not that! Health talked to experts who explain which health habits lead to diabetes and how to treat type 2 diabetes. Read on to learn more and to ensure your health and the health of others, don’t miss these Sure signs COVID is hurting you, even after testing negative.
Melinda Washington, RDN, CDCESClinical Health Coach at One Drop states: “Chronic inactivity can cause type 2 diabetes (T2D) as a sedentary lifestyle increases the risk of developing T2D. Lack of exercise can increase body fat, and fat (especially around the waist) is linked to insulin resistance. Exercise can reduce fat and, in turn, reduce insulin resistance. During exercise, muscle cells absorb sugar from the blood to be used as energy to fuel our movement. The unique part of exercise is that muscle is able to absorb sugar and convert it into energy whether insulin is available or not, often for hours after exercise is complete. For this reason, there is less insulin resistance (increasing insulin sensitivity) in the body. This effect can last up to 24 hours for most individuals.”
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Dr Seema Bonney MD, Founder and Medical Director of the Anti-Aging and Longevity Center of Philadelphia, says, “Obesity increases fatty acid levels and inflammation, leading to insulin resistance. Overeating can also stress inside cells, when cells have more nutrients to process than they can handle, insulin resistance increases and can lead to high blood glucose levels.
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Dr. Tabitha Cranie, MD, with NWPH reminds us, “When you’re constantly consuming processed foods and all that sugar and carbs, you’re definitely putting yourself at a higher risk of developing diabetes.”
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Washington states, “There are two main and interrelated causes of type 2 diabetes. The first being that the pancreas does not produce enough insulin, a hormone that regulates the amount of glucose in the blood. The other being that our muscle, fat, and liver cells become insulin resistant and cannot absorb the proper amount of sugar.”
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According to Washington, “While there is no single treatment, most people manage type 2 diabetes with a mix of lifestyle changes and medications. Treatment decisions should always be made in partnership. with your healthcare provider.Some commonly recommended treatments include:
- Develop a healthy diet: Understanding the role of food in lowering blood sugar and reducing insulin resistance can be an effective way to treat diabetes.
- Adequate water intake: Drinking enough water can help the body eliminate excess glucose – 1.6 liters to 2 liters per day depending on the individual.
- Blood glucose monitoring: Check your blood sugar using a device such as a glucometer or continuous glucose meter (CGM). The device can provide information in terms of blood sugar levels. This can provide valuable information for assessing, creating goals and strategies for managing and improving blood sugar.
- Medications: If you can’t reach target blood sugar levels with lifestyle changes, a provider may prescribe oral medications (eg, metformin) or insulin.
- Regular physical activity: Exercise can lower blood sugar and increase insulin sensitivity.
- Maintain a healthy weight: Studies have shown that if you are overweight, a 5% reduction in body weight can have an impact on lowering blood sugar.
- Stress management: Cortisol, a hormone that is released during stress, can also contribute to high blood sugar.
- Adequate sleep: Lack of sleep can affect blood sugar and insulin sensitivity and can lead to increased appetite leading to weight gain. And to live your healthiest life, don’t miss this vital tip I am a doctor and this is the #1 sign that you have cancer.