Diabetes at a young age is caused by these lifestyle habits! Be careful at all ages

Four reasons why blood sugar levels rise

Young people are diagnosed with prediabetes or diabetes, which is not only related to genetic factors, but also due to unhealthy lifestyles.

01Overweight or obese

Being overweight or obese is an important risk factor for diabetes. Excessive sugar and free fatty acids not only cause excess energy and induce obesity, but also aggravate obesity. Obesity aggravates insulin resistance, and this vicious cycle gradually leads to the "sweet trap" of diabetes.

02Unhealthy diet

Diets high in oil, sugar and overly refined are all dangerous foods that can cause excess energy, increase the burden on the pancreas and induce diabetes.

High-pressure, fast-paced life makes young people more inclined to order takeout or eat fast food. In order to obtain better taste and texture, these foods contain more fat and salt, which makes us consume far more calories than we need every day. Over time, it leads to energy accumulation, causing overweight and even obesity.

03Insufficient exercise

Busy work and heavy schoolwork have squeezed the limited spare time of modern young people, leaving very little time for exercise. Moreover, after a tiring day, most people will choose to sit or lie down to rest. There are elevators for going up and down stairs, convenient and developed online taxis and public transportation for travel, and even electric bicycles can be chosen. This sedentary and low-intensity lifestyle has caused our muscle mass to decrease, energy consumption to decrease, and excess energy to remain, leading to overweight or obesity.

04High stress and less sleep time

There is growing evidence that a life with a reversed day and night cycle is a health "killer".

High stress and lack of sleep are also major reasons for the increased incidence of diabetes in young people. The "sunrise work, sunset rest" routine is controlled by a mechanism deeply rooted in our body, which is what we often call the "biological clock." Violating this rule can easily lead to health problems.

What are the signs of diabetes?

What signs in your body should alert you to the possibility of diabetes? If you meet any of the following criteria, you are considered a high-risk group for diabetes and need to pay close attention to changes in your blood sugar.

People with a family history of diabetes, especially those with diabetes among their parents, siblings, or children.

Overweight or obese people: body mass index (BMI) ≥ 24 and/or central obesity (waist circumference ≥ 90 cm for men and ≥ 85 cm for women).

People who lack physical activity.

Women with a history of delivering a macrosomia or gestational diabetes, and women with a history of polycystic ovary syndrome.

Patients with acanthosis nigricans.

Patients with hypertension, coronary heart disease, and dyslipidemia.

Patients with a history of steroid use or long-term treatment with antipsychotics or antidepressants.

The secret to getting rid of high blood sugar

How can you restore your blood sugar to normal without medication in the pre-diabetes stage? The secret lies in a healthy lifestyle.

Eat a healthy diet

"Controlling your mouth" does not mean that you can't eat anything, but that you should eat wisely. First, you should control your total calorie intake, estimate the daily energy required according to your weight and activity level, and then distribute this energy to three meals a day in proportion.

Secondly, the choice of food should be diversified, balanced in nutrition, with a combination of meat and vegetables, and the total amount should be controlled. Under the condition of the same food intake, choose foods with low energy and low glycemic index.

Finally, whether you have diabetes or not, you should quit smoking and limit alcohol consumption.

Exercise regularly

Life lies in movement. You can benefit from standing up after sitting for a long time. Exercise can also promote the secretion of dopamine, make people feel happy and reduce stress. The method, intensity and time of exercise should vary from person to person, and should be done according to one's ability, step by step and with perseverance.

It is recommended to participate in at least 150 minutes of moderate to high-intensity aerobic exercise per week, or at least 75 minutes of high-intensity aerobic exercise per week; perform 2 to 3 sets of resistance exercise per week to reduce fat and increase muscle mass.

Weight control

Balance eating and exercise, control your weight, and lower your BMI to within the normal range (18.5＜BMI＜24).

Obese patients can gain health benefits by losing 5% of their body weight. The blood sugar-lowering benefits of losing 5 kg of weight are comparable to any oral hypoglycemic drug, and can reduce cardiovascular disease risk factors and improve quality of life.

Regular medical check-ups

Early detection, early diagnosis, and early intervention can reverse many diseases in the early stages. People with high-risk factors for diabetes should start diabetes screening as early as possible. Those with normal results should be re-examined at least once every three years.

Prediabetes can be restored to a healthier state by adjusting a healthy lifestyle.

It seems that whether you are young or old, you must stick to a healthy lifestyle! Let diabetes stay away from us~