Many people believe that diabetes is caused by consuming too much sugar, not realizing that poor lifestyle habits are actually the root causes of this disease.
Unexpected Causes of Diabetes
Whereas diabetes was once primarily a disease of middle-aged and elderly individuals, it is now increasingly affecting younger populations. Many young adults in their 20s and early 30s have been diagnosed with diabetes.
Although diabetes does not cause death as rapidly as cancer, its complications are extremely concerning. Diabetes is a chronic condition with no definitive cure, necessitating ongoing management and medication for life. Poorly controlled blood sugar levels can lead to reduced vision, cardiovascular diseases, and an increased risk of stroke.
Blood sugar testing.
Many people believe that diabetes is caused by consuming too much sugar, not realizing that poor lifestyle habits are actually the root causes of this disease.
Habits That Can Lead to Diabetes
1. Sitting for over 30 minutes without standing up
Sitting for extended periods is a common habit among office workers. However, prolonged sitting slows down the body’s metabolism, leading to poor blood circulation in the lower extremities, which can contribute to the development of diabetes.
Research published in the Annals of Internal Medicine shows that individuals who sit for long periods are at a higher risk of developing diabetes, cardiovascular diseases, and cancer compared to those who are more physically active.
The American Diabetes Association (ADA) recommends that everyone (even those without diabetes) should stand up every 30 minutes and engage in some form of light activity.
2. High fat consumption
Many people think that only sugar consumption leads to diabetes, but in reality, a diet high in fats also increases the risk of this disease. According to endocrinologist Dr. Li Aiguo from the China-Japan Friendship Hospital, regularly consuming high-fat foods such as fried items and organ meats not only adversely affects blood sugar levels but also raises blood lipid levels, which is harmful to cardiovascular health.
High-fat food consumption negatively impacts blood sugar.
3. Excessive salt intake
Consuming too much salt can increase blood pressure and raise glucose levels in the blood. Prolonged excessive salt intake can heighten the risk of developing diabetes. Dr. Li Aiguo advises everyone to monitor their daily salt consumption. Additionally, salty condiments such as soy sauce, oyster sauce, and monosodium glutamate should also be minimized.
Each person should limit their salt intake to 5 grams per day, equivalent to about one teaspoon of salt, according to WHO recommendations.
Dr. Li Aiguo advises everyone to monitor their daily salt consumption.
Immediate Actions to Stabilize Blood Sugar Levels
Drink green tea daily
Diabetes patients should drink green tea, as it contains high levels of polyphenols which have strong antioxidant properties and can help lower blood sugar levels. However, it is important not to drink overly concentrated tea.
Increase physical activity
Exercise offers numerous health benefits, including weight loss and reduced blood sugar levels. This can help lower the risk of developing type 2 diabetes. Aim to exercise for at least 30 minutes each day, five times a week.
Chew thoroughly and swallow slowly
Individuals with high blood sugar levels should make an effort to eat slowly and chew their food thoroughly before swallowing. Fast eating can lead to spikes in blood sugar levels, making them difficult to control.
Regular health check-ups
As you age, it becomes increasingly important to visit the doctor for regular blood sugar level checks to prevent type 2 diabetes.
