According to the CDC, diabetes affects 37.3 million people in the United States (11.3% of the population) and 96 million persons that are 18 years old or older have prediabetes (38.0% of all adults).
“Type 2 diabetes was formerly extremely uncommon, with just 0.5% to 1% of the population affected at any one time. The number of persons with diabetes is continuing to increase worldwide, and it will reach 643 million by the year 2030. This is a global epidemic,” said Adele Hite, PhD. “Before, type 2 diabetes was considered to be a progressive condition with no hope of cure or remission. Type 2 diabetes was — and sometimes still is — taught to “manage” the disease rather than try to reverse the underlying mechanism. People with type 2 diabetes may now aspire to get their health back.” Here are four diabetes-inducing behaviors to avoid.
1 — Bad Sleep
Doctors recommend getting a good night’s sleep as much as possible. Sleep deprivation is linked to both diabetes and prediabetes. “What are the causes and effects of sleep problems? It’s known that lack of sleep raises cortisol levels and stimulates glucose production, which leads to higher blood sugar.” says Tony Hampton, MD. “According to studies, one night of partial sleep deprivation results in the appearance of indicators of insulin resistance. Symptoms of prediabetes can develop with as little as five days of sleeping problems. Blood pressure also climbs when people don’t get enough sleep.”
2 — Visceral Fat and Prediabetes
Excess abdominal fat raises the danger of prediabetes, according to studies. “Overweight people are more likely to develop type 2 diabetes, according to previous research. However, this study found that not all fat is the same: where any extra fat is stored in the body has a significant effect on disease risk,” explains Professor Mark McCarthy.
3 — Obesity
Even modest weight loss, according to experts, can help decrease your risk of developing prediabetes. “If you have prediabetes, reducing a modest amount of weight if you are overweight and getting moderate activity on a daily basis can lower your chances of developing type 2 diabetes,” the CDC advises. “A modest reduction in weight can result in 5% to 7% of your body weight being lost, or 10 to 14 pounds for a 200-pound person.”
4 — Lack of Exercise
Regular exercise may help you avoid prediabetes. “Even if you don’t slim down, exercising will make you stronger and healthier,” explains endocrinologist Douglas Zlock, MD. “Even if healthy habits don’t prevent diabetes, they may help to postpone its development.”