Diabetes Risk Factors: Everyday Habits That Could Be Harming Your Health

Diabetes is a chronic condition that affects millions of people globally, and the risks associated with it are usually related to lifestyle choices. Whether you’re at risk for type 1 or type 2 diabetes, understanding the habits contributing to developing this condition can help you make informed changes to protect your health. This blog will explore diabetes risk factors, habits to avoid, and how making slight, intentional modifications can reduce risk.

 

Habits That Could Be Increasing Your Risk of Type 1 Diabetes

Type 1 diabetes is a lifelong condition caused by the immune system mistakenly attacking and destroying insulin-producing cells inside the pancreas. Unlike type 2 diabetes, it is not influenced by lifestyle factors such as diet and exercise. Genetic and environmental elements generally cause it. However, some habits can exacerbate symptoms and make managing type 1 diabetes more challenging.

 

Chronic Stress

Stress can exacerbate inflammation and disrupt blood sugar levels. People with Type 1 diabetes may find it harder to manage their insulin levels when under stress.

What to Do: Use stress-reduction techniques like yoga, meditation, or breathing exercises. Regular exercise is also an incredible way to control stress.

 

Skipping Meals

Skipping meals can cause irregular blood sugar levels, making it hard to maintain a healthy balance for those with type 1 diabetes.

What to Do: Eat smaller, more frequent daily meals to stabilize blood sugar levels.

 

Inconsistent Physical Activity

Lack of physical activity can affect insulin sensitivity, even in people with type 1 diabetes, making blood sugar more challenging to control.

What to Do: Regular, moderate workouts can improve insulin sensitivity. Aim for at least 150 minutes of weekly exercise, like walking, swimming, or cycling.

 

Poor Management of Blood Sugar

Inconsistent blood sugar management, whether due to incorrect insulin doses, overlooked checks, or not following a treatment plan, can impact long-term health and make it harder to manage type 1 diabetes.

What to Do: Work with your doctors to develop a customized blood sugar management plan. Regular blood sugar checks and insulin adjustments based on activity and meal intake are key to staying on track.

 

Ignoring Signs of Low or High Blood Sugar 

Both hyperglycemia (high blood sugar) and hypoglycemia (low blood sugar) are risks for people with type 1 diabetes. Sometimes, people may not be aware of symptoms until they become severe.

What to Do: Always carry emergency supplies such as glucose tablets or snacks to address hypoglycemia quickly. Additionally, wear a medical ID bracelet to ensure you receive timely help in an emergency.

 

Habits That Could Be Increasing Your Risk of Type 2 Diabetes

Type 2 diabetes develops when the body resists insulin or fails to produce sufficient amounts. Lifestyle choices such as poor nutrition, lack of exercise, and being overweight can contribute to the development of type 2 diabetes. Unlike type 1, type 2 is preventable and manageable via healthier habits.

 

Overeating, Specially Processed Foods

Eating too much excessive sugar, fat, or processed meals can increase blood sugar and cause insulin resistance.

What to Do: Focus on a balanced diet with whole foods like vegetables, fruits, lean proteins, whole grains, and healthy fats. Limit sugary snacks and drinks.

 

Physical Inactivity

A sedentary lifestyle contributes to weight gain and poor insulin function, raising the danger of developing type 2 diabetes.

What to Do: Stay active by incorporating at least 30 minutes of moderate exercise most days of the week. Walking, cycling, and swimming are excellent options.

 

Smoking

Smoking damages blood vessels and can interfere with insulin sensitivity. Smokers are at a higher risk of type 2 diabetes.

What to Do: Quit smoking and maintain a healthy lifestyle, supporting overall well-being.

 

Chronic Sleep Deprivation

Not getting enough sleep can affect hormone regulation and lead to insulin resistance, increasing the likelihood of developing Type 2 diabetes.

What to Do: Aim for 7-9 hours of sleep per night. Practice good sleep hygiene by creating a relaxing nighttime routine.

 

Excessive Alcohol Consumption

Drinking too much alcohol can raise blood sugar levels and interfere with insulin regulation.

What to Do: Limit alcohol consumption to moderate levels—one drink per day for women and two for men. Choose healthy options like sparkling water or herbal teas.

 

Emotional Eating and Stress Eating 

Emotional eating can cause weight gain and poor diet choices. People may turn to food, especially comfort meals, while they are stressed, sad, or bored, contributing to developing type 2 diabetes.

What to Do: Practice mindful eating and identify triggers that may lead to overeating. Consider consulting with a therapist or dietitian to address emotional eating patterns.

 

Chronic Dehydration 

Dehydration can affect blood sugar levels, as the body won’t flush out excess sugar as efficiently through urine. Chronic dehydration may be more pronounced in people at risk for diabetes.

What to Do: Drink plenty of water throughout the day. Aim for at least 8 cups, and limit sugary beverages that can spike blood sugar.

 

Sedentary Jobs or Long Hours of Sitting 

Prolonged sitting, particularly among individuals with desk jobs or sedentary lifestyles, is associated with insulin resistance and obesity, which increases the risk of diabetes.

What to Do: Consider breaking up long periods of sitting with short walks or stretches. Standing desks or active workstations can keep your body moving throughout the day.

 

Tips for Improving Your Health and Reducing Diabetes Risk

Whether you have Type 1 or Type 2 diabetes, here are some general tips for improving your health and reducing your diabetes risk factors:

 

Stay Active

As mentioned above, regular workouts improve insulin sensitivity, reduce stress, and help keep a healthy weight. Aim for cardio, strength training, and flexibility sporting exercises.

Join a Fitness Class or Walking Group: Regular physical activity, such as walking or joining a fitness class, reduces the risk of diabetes. Plus, social interaction and group support can make exercise more enjoyable. Local walking groups or fitness centers, such as San Diego Walks, offer regular walking events and classes for people of all ages and fitness levels.

 

Manage Stress

Chronic stress increases blood sugar levels and may contribute to insulin resistance. Practice mindfulness strategies like meditation, journaling, or spending time outside to control stress.

Practice Yoga: Chronic stress can increase cortisol levels, which may lead to insulin resistance. Yoga is a fantastic way to relieve stress while engaging in physical motion. Consider visiting studios like Yoga One, which offers stress-reducing yoga classes. 

 

Regular Health Check-ups

Getting regular check-ups is key, whether you’re at risk for diabetes or not. Talk to your doctor about diabetes risk factors and, if necessary, blood sugar testing.

 

Eat a Mediterranean Diet 

Research indicates that the Mediterranean diet, rich in healthy fats (like olive oil), whole grains, and vegetables, can help reduce blood sugar and the risk of diabetes. This food plan also offers heart-health advantages and is anti-inflammatory. Add more whole grains (like quinoa or brown rice), legumes, fish, and colorful greens to your food.

 

Explore Local Diabetes Education Classes 

Several diabetes programs in San Diego provide group or one-on-one counseling to help people manage diabetes. Scripps Whittier Diabetes Institute offers diabetes education programs that allow individuals to make healthier choices and manage their condition efficaciously.

 

Leverage the Power of Sleep 

Sleep is vital for hormone balance and blood sugar regulation. Lack of sleep can boost insulin resistance, leading to higher blood sugar levels. Practice appropriate sleep hygiene and create a relaxed sleep environment. For more guidance, consider exploring sleep programs supplied by local wellness centers or health providers.

 

San Diego Resources for Diabetes Management and Prevention

Living in San Diego, you can access numerous resources to support your journey toward better health and diabetes prevention.

 

UC San Diego Health Diabetes Services

UCSD offers a complete diabetes management program, including personalized care plans, nutrition counseling, and aid for Type 1 and Type 2 diabetes.

 

Scripps Whittier Diabetes Institute

It is one of San Diego’s top resources for comprehensive diabetes care, offering everything from patient education to advanced treatment. Their professionals provide individualized care plans for people with Type 1 and Type 2 diabetes. They also offer programs on diabetes management via nutrition, workouts, and lifestyle modifications.

 

San Diego County Diabetes Education & Prevention

This county-based program gives free lessons and resources on diabetes prevention and control, including tips on healthy eating and lifestyle changes.

 

Sharp Coronado Diabetes Education

Sharp Coronado offers educational programs and personal support for dealing with diabetes through diet, exercise, and insulin therapy.

 

San Diego Farmers’ Markets

Buy fresh, locally grown produce that supports a diabetes-friendly diet at one of San Diego’s many farmers’ markets. The Little Italy Mercato is open each Saturday, and the Hillcrest Farmers’ Market operates every Sunday.

 

Fitness Clubs

Consider joining a local fitness club like the YMCA or Fit Athletic. These clubs offer classes designed for seniors and people with chronic conditions to improve overall health and prevent diabetes. 

 

Key Takeaways

Understanding diabetes risk factors and making conscious choices to avoid harmful habits can improve health. Whether you have Type 1 or Type 2 diabetes or are looking to reduce your risk, embracing healthier habits today can lead to a brighter, more vibrant future. If you’re in San Diego, use the local resources above to support your journey toward better health.

Begin with small steps and embrace steady changes! Remember, every positive choice you make contributes to your long-term health. If you need extra support on your journey, schedule a call with one of our doctors or explore our wellness articles for helpful tips.