Anyone trying to lower their risk of diabetes knows better than to eat processed carbs or drink sugary drinks. Surprisingly, your risk of diabetes may rise even when you’re not engaging in these deadly habits.
Some daily habits you consider harmless may be causing insulin resistance and raising your blood sugar, thus increasing your risk of diabetes. Luckily, quitting these habits won’t just lower your risk of diabetes, but it will also remarkably improve your health and help you maintain your ideal weight.
1. PAIRING STARCHY VEGETABLES WITH SIMPLE CARBS
Starchy vegetables can help you maintain optimal health. They’re also ideal for weight loss, because they contain fiber and resistant starch (some of them), which help prevent overeating.
However, pairing starchy veggies with simple carbs can raise your blood sugar levels. For instance, a potato and rice combination is more likely to raise blood sugar compared to a potato and kale combination.
It’s best to pair starchy veggies with leafy veggies. You may eat simple carbs occasionally, but also pair them with leafy veggies.
2. NOT DRINKING COFFEE
Some people consider drinking coffee a harmful habit, but it’s not. In fact, not drinking coffee can put your health in jeopardy.
Research has linked coffee to a longer lifespan. There’s also evidence indicating that drinking coffee can lower your risk of diabetes. When Harvard researchers analyzed several studies, they found that people who drink six cups of coffee a day have a 33 percent lower risk of type 2 diabetes compared to those who don’t drink coffee.
I understand if you feel that six cups a day is too much. I wouldn’t drink that much coffee, either. But chances are one to three cups a day may lower your risk, as well.
3. NOT EATING PROBIOTICS
You probably know there’s a strong link between gut health and overall health, and you may know probiotics improve your gut health. But did you know keeping your gut healthy can lower your risk of diabetes?
A diet that lacks probiotics may increase inflammation and insulin resistance. Conversely, eating probiotic-rich foods can improve insulin sensitivity, according to research.
4. BEING INACTIVE ON WEEKENDS
Weekend inactivity is one of the deadliest habits. Not only does it raise your risk of diabetes, but it can also make it extremely difficult for you to maintain your ideal weight. According to this study, your risk of diabetes goes up by 3.4 percent for every hour you spend sitting in front of the tube.
Staying active on weekends will give your health a massive boost. Go for long walks, play sports, go hiking or clean your house.
5. GETTING INADEQUATE SUNLIGHT EXPOSURE
Sunlight exposure offers magical benefits. It makes you feel happier by triggering the release of serotonin, a feel-good hormone.
More importantly, sunlight exposure raises vitamin D levels, which consequently lowers your risk of diabetes. According to research, people who are vitamin D deficient have a higher risk of developing type 2 diabetes.
Other than getting 20 minutes of sunlight exposure every day, eat foods loaded with vitamin D, such as maitake mushrooms and fortified foods.
6. NOT DOING STRENGTH TRAINING
Strength training helps lower your risk of diabetes in two ways. For one, it improves insulin sensitivity, which helps regulate your blood sugar levels.
Secondly, strength training increases muscle mass, which boosts your metabolism and makes it easier to lose weight. It’s important to maintain your ideal weight, because weight gain has been linked to a higher risk of diabetes. Fortunately, other factors, such as activity level, can mitigate that risk, even if you don’t lose weight.
The good news is, you don’t have to become a gym rat to enjoy the benefits of strength training. Short home workouts like this one offer extraordinary benefits.
The simple lifestyle changes I’ve suggested above won’t just lower your risk of diabetes. They’ll improve your health and make you happier! So start implementing them today.
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