Diabetes Sneaking Up on You? 5 Ways to Outsmart It

Ask anyone who’s been diagnosed with type 2 diabetes. It has a way of sneaking up on you. In fact, one in 10 Americans has diabetes, and even more – 38% – have prediabetes. 

Diabetes is a chronic metabolic disorder that occurs due to elevated levels of glucose (sugar) in the blood. This happens because the body either doesn't produce enough insulin (type 1 diabetes) or doesn't effectively use the insulin it produces (type 2 diabetes).  

Prediabetes is a condition where blood sugar levels are higher than normal but not yet high enough to be diagnosed as type 2 diabetes. It's a warning sign that you're at increased risk of developing type 2 diabetes,

How to Adjust Habits to Reduce Your Risk of Diabetes

The good news is lifestyle changes can often reduce your risk of having diabetes or prevent it from progressing from pre-diabetes to the full-blown disease. A good place to start is with everyday habits that might be subtly increasing your risk. 

Top 5 Issue-Causing Habits

1. Desk jockey lifestyle.  Who hasn’t let their gym memberships gather dust? Even just sitting for hours at work or at home is a silent killer. It slows your metabolism, making it harder for your body to process sugar effectively.  

• Tip: Get up regularly and take short walks. Start with a small goal (such as walking for 5 minutes up and down the stairs) and stick to it, then slowly build up over time as it gets easier to reach your goal. You don’t have to run a marathon. A brisk walk, a bike ride, or even taking the stairs instead of the elevator counts.  Over the long term (think weeks to months), aim for at least 30 minutes of moderate-intensity exercise most days of the week. 

2. Sugar rush cravings. We all have our weaknesses. But daily soda, sugary cereals, or snacking on processed treats are a one-way ticket to insulin resistance. Your body becomes less sensitive to insulin, the hormone that regulates blood sugar, leading to higher blood sugar levels.  

• Tip: Swap sugary drinks for water, unsweetened tea, or sparkling water with a squeeze of lemon. Choose whole, unprocessed foods over refined carbohydrates.

3. Stressed out syndrome. Stress is a part of life, but chronic overwhelming stress can wreak havoc on your blood sugar.  When you're stressed, your body releases cortisol, a hormone that can raise blood sugar levels.  

• Tip: Find healthy ways to manage stress, such as yoga, meditation, spending time in nature, or engaging in hobbies you enjoy.

4. Sleep-deprived days. Not getting enough sleep does more than leave you bleary eyed. It throws your hormones out of whack, including those that regulate blood sugar. Tell your doctor if you have difficulty with sleep.

• Tip: Aim for 7-9 hours of quality sleep each night. Establish a regular sleep schedule, create a relaxing bedtime routine, and make sure your bedroom is dark, quiet, and cool.

5. Genetic blame game. Genetics play a role in your health, but they don't dictate your destiny. If you have a family history of diabetes, you're at increased risk, but making healthy lifestyle choices can significantly reduce your chances of developing the disease.  

• Tip: If you have a family history of diabetes, stay vigilant about diet, exercise, weight and stress management. What you do can make a difference. 

Remember, diabetes isn't a life sentence. By recognizing these common habits and making conscious changes, you can take control of your health and significantly reduce your risk.  Talk to your doctor about your risk factors and develop a personalized prevention plan.  Small changes today can lead to a healthier, happier tomorrow.