Are You Increasing Your Risk of Diabetes?
The risk of developing type 2 diabetes, otherwise known as adult onset diabetes, increases as we age. It is a metabolic disorder resulting from chronically high blood sugar and insulin resistance that can lead to a host of health problems. Here are six things that may be increasing your risk of developing diabetes.
Smoking
In addition to the common negative side effects of this unsavory habit, smoking reduces insulin sensitivity and blood sugar control, even in those with no known history of insulin sensitivity issues. Just another reason to kick the habit.
Stimulant Drugs/Medications
Some stimulant drugs can increase blood sugar levels, increasing your risk of developing diabetes. Sometimes these medications are necessary to control other health issues, such as Adderall and other stimulants for attention deficit hyperactivity disorder, but in other cases they are used as recreational drugs, like ecstasy and speed. If you are taking a prescription stimulant, speak to your doctor if you have concerns relating to increased diabetes risk. If recreational drug use is an issue, there are resources available to help make better lifestyle choices.
High Glucose Diet
Since dietary changes are one of the first attempts at addressing diabetes, it is no surprise that poor diet choices can increase the risk of developing diabetes. Long-term consumption of a high glucose diet (high sugar and high processed carbohydrates) is one of the top risk factors for developing diabetes. The resulting weight gain often associated with this type of diet is another major culprit. Increased food insecurity, defined as unreliable availability of nutritious food, is also a contributing factor to poor diet choices. For older adults who may be restricted to certain living facilities, dietary choices may be challenging.
Chronic Stress
When your body undergoes periods of stress, either emotional or physical, it releases extra glucose into the blood to provide the body with energy to help cope with the stress. In short spurts, this is a helpful survival mechanism, but if the stress is chronic, the long-term increase in blood sugar levels can destabilize blood sugar control and increase the risk of developing diabetes.
Sedentary Lifestyle
A sedentary lifestyle is a risk factor for a variety of health concerns, including diabetes. Periods of low activity have a negative effect on blood sugar control and insulin sensitivity. Light aerobic activity can have positive effects on blood sugar control for up to 24 hours later. Combining aerobic activity with resistance training has an even stronger positive effect, and generally the more you can do, the better (within reason).
Skipping Breakfast
We’ve all heard that breakfast is the most important meal of the day, and this is certainly true when it comes to diabetes risk. Skipping breakfast increases your risk of developing diabetes (and heart disease). Blood sugar levels are usually low in the morning and eating early on helps restore levels and increases cellular use of glucose, which contributes to better insulin sensitivity and blood sugar control.
With some simple lifestyle and dietary changes, you can help reduce your risk of diabetes and other health concerns by improving insulin sensitivity and blood sugar control.
