We all want to avoid chronic illnesses and, with rates on the rise due to soaring obesity levels, Type 2 diabetes is one that’s at the forefront of many people’s minds. Every week, the condition leads to hundreds of amputations, strokes and heart attacks and thousands of heart failure cases.
However, implementing small, sustainable lifestyle changes can prevent or delay weight gain, says Naveed Sattar, a professor of metabolic medicine at the University of Glasgow. Here are five habits that may be raising your risk – plus Prof Sattar’s tips to undo the damage.
1. You’re eating the wrong thing for breakfast
Eating a sugary breakfast – whether that’s sugary cereal, pastries or snack bars – may be a sign your diet is high in calories and low in fibre , says Prof Sattar.
“People who eat sugary breakfasts are generally eating other dense calories, which leads to weight gain” – the biggest risk factor for Type 2 diabetes – he explains. Additionally, it’s unlikely that they’re eating enough fibre, which is a nutrient that controls appetite, he notes.
“You get to the point where your weight is so high that you can’t store it as subcutaneous fat (pinchable fat under the skin) so high amounts end up in places where it shouldn’t be, such as the liver,” he says. The liver is responsible for maintaining healthy blood sugar levels but when it becomes clogged up with fat, “it keeps making sugar in excess, which causes Type 2 diabetes”, he explains.
However, some people, such as those who do lots of exercise, may be able to eat a high-sugar breakfast without raising their risk of Type 2 diabetes, as they burn those calories off , he notes. For the vast majority though, it’s worth rethinking how they start the day.
How to combat the risk : Swap to a low-sugar, high-fibre option, such as shredded wheat. “It is more slowly absorbed by the gut and engages appetite signals, to help with eating fewer calories,” Prof Sattar explains.
2. You have wine every night
“ There are tons of calories in alcohol ,” Prof Sattar notes. A 175ml glass of wine contains 159 calories, meaning one per night adds up to 1,100 calories – nearly as much as two pizzas over the course of the week, which will fuel weight gain. The calorie intake from alcohol is even higher if your tipple of choice is a pint of beer (182) or cider (216).
As well as being calorific itself, alcohol also leads to a rapid drop in blood sugar levels, as a result of the liver focusing on breaking down alcohol rather than releasing sugar into the bloodstream, he explains. “That may mean you’ll eat more the next morning,” he says.
Additionally, research suggests giving up alcohol for just one month leads to weight loss and lower risk of Type 2 diabetes. While researchers don’t know how long this effect lasts, they note that it shows the impact of alcohol on Type 2 diabetes risk.
Ways to mitigate the risk Reduce your alcohol intake and opt for lower calorie alternatives. like spirits (61 calories) Enjoying it with tonic or soda. 'Reducing consumption might aid in managing your weight and also minimize the other harmful impacts of alcohol on your liver, blood vessels, and brain,' Professor Sattar points out.
3. You dedicate too many hours to sitting.
“ Being sedentary According to Professor Sattar, "This means you're likely spending more time indoors, thus not expending as many calories." Additionally, he notes, "It also gives you more chances to snack, frequently due to boredom."
Additionally, researchers , who monitored the blood sugar levels of 37 people over a fortnight, found that those who spent prolonged periods of time sitting at higher levels, while those who broke up sitting more often with standing or walking had lower levels.
“If you’re walking the dog or going out to meet friends, you’re not likely to be eating a packet of crisps while doing that,” Prof Sattar says. “More time at home leads to more eating just because we find eating food so pleasurable.”
Ways to tackle the danger "One straightforward suggestion I offer my patients is to aim for an additional five minutes of walking each day, approximately equal to 500 steps," he explains. To keep things interesting, explore different walking paths, tune into a podcast during your stroll, or invite a buddy along with you. "Gradually extend your walks to ten minutes and beyond—begin at a slower pace and progress gradually," advises Professor Sattar.
4. You're sprinkling salt at the dining table
Similar to how adding sugar can pose risks, individuals who include extra salt in their food may also face dangers. of eating too much .
Scientists from Tulane University in the U.S., after examining the dietary habits of approximately 400,000 individuals in the UK, discovered that participants who consistently seasoned their dishes with additional salt had a 39 percent greater likelihood of developing type 2 diabetes when contrasted with those who never or seldom used extra salt. Individuals who occasionally added salt saw an increased risk of 13 percent, which rose to 20 percent for those who typically included it.
The group proposed that increased salt consumption might prompt individuals to consume larger servings, which could result in weight gain instead of directly contributing to Type 2 diabetes.
“It makes food taste nice, encourages overeating, and also leads people to drink more,” Prof Sattar explains. “If that’s a sugary drink, that can further fuel weight gain.”.
How to combat the risk : Cut back on eating salty food and adding salt at the dinner table, which will also benefit blood pressure – the biggest risk factor for strokes, Prof Sattar suggests. The NHS recommends that adults have no more than 6g of salt per day.
5. The duration of your sleep varies by over an hour every night.
Previous research has demonstrated that individuals with inconsistent sleep schedules — where their nightly rest differs by over an hour — are at a 30% increased likelihood of encountering this issue compared to those with consistent bedtime routines.
Further emphasizing the significance of sleep, a forthcoming presentation at an upcoming diabetes conference has revealed findings from a study involving 5,000 individuals, indicating that participants who had late bedtimes were approximately 50 percent more likely to be diagnosed with Type 2 diabetes.
Professor Sattar suggests that the connection between sleep and Type 2 diabetes is probably related to dietary habits. "There is a strong relationship between sleep quality and hunger," he clarifies. "After a restless night, people often end up consuming more food than usual in the following days."
Additionally, if you lack sufficient sleep, your energy levels might drop the following day, implying you feel less inclined to engage in physical activity, as noted by Professor Sattar.
Ways to tackle the danger Professor Sattar suggests cultivating behaviors that promote better sleep. "As an illustration, avoid using your phone for about thirty minutes prior to bedtime and refrain from checking emails deep into the night," he explains. Additionally, try not to have dinner very late or eat snacks right before sleeping. However, if you must indulge in a snack, choose a small portion of nuts rather than opting for chocolate or chips, he advises.
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