Habits To Avoid If You Have Diabetes

Do you suffer from diabetes? Then there are certain lifestyle changes that you should make now to keep your blood sugar levels in check. 

Key Highlights

  • If you are suffering from diabetes then you need to make certain lifestyle changes to keep your blood sugar levels in check
  • Starving until lunch is one of the things you should stop now and indulge in a healthy breakfast every day
  • Prolonged sitting should also be discouraged and include some kind of physical activity in your routine

Diabetes is a chronic disease that has reached an epidemic proportion among adults and children worldwide. Uncontrolled diabetes has many serious consequences, including heart disease, kidney disease, blindness, and neurological complications. Majority of the type 2 diabetic people are obese and have faulty food habits, lack of exercise, excessive smoking, overindulge in alcohol, etc. It’s time to ditch these everyday bad habits.

Food and Lifestyle Habits: 

Habits that people with diabetes should change immediately

Habits that people with diabetes should change immediately

  • Don’t skip breakfast: Starving yourself until lunch, sets off a chain reaction that disrupts insulin levels and blood sugar control.
  • Avoid sugar-sweetened beverages: Soft drinks such as cola, carbonated soda, lemonade, etc, increase blood sugar level in the body and will become insulin resistant.
  • Avoid low fiber food: White bread/ polished rice/ refined white flour (Maida) these foods contain high carbohydrates and low fiber. Instead include whole grains (Ragi/Wheat/Bajra/ unpolished rice) in your diet.
  • Avoid flavored milk: Flavoured milk/cream/sweetened breakfast cereals/ packaged snack foods (salted crackers/potatoes chips) should be avoided. Instead, use fresh fruit pulp juice without adding sugar. 
  • Avoid binge eating: No midnight munching, these eating habits causes blood sugar spikes and disrupts insulin secretion.
  • Early to bed help you lose weight: If you can’t stop indulging in fattening foods, you may want to get to bed little earlier. When you sleep less than six hours a day you may disrupt your hormones that control blood glucose and hunger, that can lead to weight gain. 
  • Stay positive: Feeling sad, hopeless, or even worthless can lead to overeating and weight gain.
  • Quit smoking and avoid alcohol: If people with diabetes smoke or consume alcohol, it harms their body cells and disrupts their body functions. Eventually, it causes inflammation in the body, which decreases the effectiveness of insulin. 
  • Sleep enough: Lack of sleep among adults due to late-night chatting, movie nights, and work deadlines increase the risk of developing diabetes.

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