Diabetes has become one of the most common disease people tend to acquire owing to their everyday lifestyle habits. According to World Health Organization estimates, over 420 million people worldwide suffer diabetes. And this number is only showing an upward trend. Cause for alarm, isn’t it? Well, to avoid your chances of getting Type 2 diabetes, the most common form of the problem, It’s important to know diabetes risk factors.
Diabetes risk factors you should take care of in your everyday life
If you are looking for ways to prevent diabetes, Dr Sharwari Dabhade, MD, Physician, Madhukar Rainbow Children’s Hospital, tells Health Shots about the common causes and risk factors of diabetes.
1. Sedentary lifestyle:
Seating for longer hours, immobility and lack of movement has proven to be as risky as smoking for the overall health of heart, lungs and lifestyle related diseases. Studies have linked that onset of type 2 diabetes is more in people who lack activity in there routine.
2. High calorie diet:
Calorie consumption in excess leads to weight gain , and make one prone to type 2 diabetes. Calories need to be consumed in proportion to the daily exertion and expenditure, depending on the work each individual carries out. Hence the required calories are lesser in people with less active job, and they must monitor the food intake accordingly.
3. Lack of exercise:
Studies have proven the benefits of exercise for good cardio respiratory health, but it has also shown results in prolonging the onset of diabetes in group of people with family history of diabetes. Not only does it help in delaying the onset of diabetes, but also helps in maintaining sugar levels in a diabetic patients. The recommended time of exercise is at least 150 minutes a week, working out on at least 5 days a week.
Excessive smoking and alcohol consumption has been directly linked to heart diseases, high cholesterol, high BP and also diabetes. Smoking causes impact on the blood vessels, narrowing of arteries, making one prone to heart attacks. It also increases the risk of insulin resistance leading to diabetes. Excessive alcohol consumption gives rise to fatty liver which in turn can lead to insulin resistance and diabetes.
5. Lack of nutrition:
Lack of essential macro and micronutrients can lead to multiple deficiencies and affect the overall health. Consumption of leafy greens, vegan diet or Mediterranean diet has shown benefits in prolonging the onset diabetes in several studies. Also prolonged vitamin D deficiency can elevate the risk of diabetes. A wholesome diet consisting of protein, fibre, essential fats and complex carbohydrates has shown benefits in controlling blood sugar and insulin levels in the body.
Increase in visceral fat has direct link to insulin resistance, hence increased body weight especially around trunk can lead to diabetes earlier than in individuals with lower Body Mass Index.
Stress can with mental or physical, which can disrupt the daily routine and normal circadian rhythm of the body, causing obesity, insulin resistance and eventually diabetes. Lack of sleep has proven to be one of the risk factors for lifestyle related disease, hence stress levels need to be managed with exercise routines, meditation along with a wholesome diet.
Type 2 diabetes, hyperlipidemia (high cholesterol) , high BP, cardiovascular disease are all coexisting lifestyle related disorders. If we try to modify our routine habits and incorporate all the healthy lifestyle habits, we can keep away from all these diseases for longer period of life.