Is diabetes often caused by laziness? These 4 habits are more dangerous!

A few days ago, a friend of Keke came to complain, saying that one of her two aunts had diabetes a few years ago, and the other was diagnosed with high blood sugar some time ago. Her uncle also had high blood sugar. She was really afraid that her parents would get diabetes one day...

Nowadays, diabetes has become a common metabolic disease, and its incidence rate in my country has reached nearly 120 million, which means that one in every 10 people has diabetes.

Don’t underestimate diabetes. It is “arrogant” and if not properly controlled it can lead to a series of fatal and disabling problems such as myocardial infarction, cerebral infarction, uremia, retinopathy, and even certain genetic risks!

But diabetes is also a preventable and treatable disease. Active lifestyle intervention can not only prevent it, but even reverse it! Even many people's diabetes may be caused by laziness...

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The lazier you are, the more likely you are to get diabetes

1 Too lazy to move

There are cars when you go out, stairs when you go to high-rise buildings, sitting for a long time at work, and lying on the sofa after get off work... This should be the real life of many people. But in this way, it is easy to become more and more lazy, which is also one of the factors that induce diabetes.

Type 2 diabetes is considered a disease of lack of exercise, and more than 80% of type 2 diabetes patients are related to obesity and physical inertia.

If you don't exercise for a long time, your body won't get effective exercise, and insulin activity can't be stimulated smoothly. As a result, insulin utilization will be defective, and the sugar ingested by the body can't be metabolized and decomposed smoothly, which is likely to cause blood sugar levels to rise.

Long-term inactivity can lead to obesity, which further increases the risk of diabetes.

2. Too lazy to cook

With the accelerated pace of work and the improvement of living standards, the proportion of people eating out and ordering takeout is increasing! Many young people have not "turned on the fire" in their kitchens for several months.

But delicious food often contains 2-3 times more oil, a lot of sugar, salt, MSG and other condiments. If you are not careful, the calories will exceed the standard. Over time, the body fat will exceed the standard, and the pancreatic function will be affected.

In addition, vegetables, beans, and whole grains account for a relatively small proportion of the ingredients in fast food, resulting in a general deficiency of potassium, magnesium, vitamin B, vitamin D, etc., leading to "hidden malnutrition" and disrupting the body's energy metabolism.

3. Too lazy to get up and skip breakfast

Nowadays, a large number of people do not get up in the morning and like to sleep in. This may seem to have no effect on blood sugar, but it will disrupt the eating habits and have a great impact on blood sugar!

Skipping breakfast can easily lead to a disruption in the biological clock, which in turn affects sugar metabolism - the peripheral biological clock will respond to the amount of food and the time of eating, regulate the body's digestion and absorption, the secretion function of the endocrine system, etc., and maintain the regularity and balance of sugar and lipid metabolism.

Previous studies have found that irregular eating habits, such as skipping breakfast or frequently eating late-night snacks, are closely related to elevated levels of glycated hemoglobin and high blood sugar levels after lunch and dinner.

4. Too lazy to have a physical examination

Clinically, diabetes is divided into type 1 and type 2, and both types have a certain probability of inheritance. In particular, children born to people with a family history of diabetes are more likely to develop diabetes.

Therefore, people who have immediate family members with diabetes should not only develop the habit of regularly monitoring their blood sugar levels and going to the hospital for physical examinations, but it is also best to develop good living habits from an early age.

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Once 5 abnormalities occur, check blood sugar as soon as possible

In addition to the typical symptoms of "three mores and one less", that is, eating more, drinking more, urinating more, and losing weight, diabetes may also have the following manifestations:

①Skin flushing

If the skin on your face is flushed for a long time without any cause such as allergies, and you can clearly see bloodshot eyes and red flakes, you should be careful about whether your blood sugar is too high.

②Dry and itchy skin

If you do not have any skin diseases, but applying moisturizing products such as body lotion cannot relieve your dry skin problems, you need to consider the impact of blood sugar.

The itching caused by diabetes is mostly concentrated in the hands, feet and calves, while women may also have vulvar itching.

③ Changes in vision

Increased blood sugar can cause changes in fluids in the body, leading to unstable vision.

Most vision changes manifest as decreased vision or the appearance of dark shadows in front of the eyes, but for a small number of people, their vision suddenly improves and they no longer need to wear glasses.

④Wounds that do not heal for a long time

Diabetic patients have poor immune function, and high blood sugar is conducive to the growth of pathogenic bacteria, which often leads to urinary tract infections, skin infections, and vaginal inflammation, which are difficult to cure.

⑤ Sleep disorders

A large proportion of patients with type 2 diabetes have mild or moderate sleep-disordered breathing, often manifested as sleep apnea.

People who feel tired and sleepy during the day and snore loudly at night are advised to test their blood sugar.

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Simple and easy-to-learn tips to easily control blood sugar

The following are some simple and effective methods of controlling blood sugar that Coco has compiled for "lazy people". I hope that diabetics can learn from them:

1 Exercises you can do at home

Studies have shown that exercise of any intensity can reduce the risk of diabetes. If you exercise regularly every day, the relative risk of diabetes can be reduced by 15-60%. Combining aerobic exercise with resistance exercise can achieve the best blood sugar-lowering effect.

The following sets of movements are designed by experts for diabetic patients. They are simple and easy to do at home:

①Action 1: Chest expansion with foot back point

Hold the elastic band in your hand, hold it horizontally in front of your chest, expand your chest while tapping the ground with one foot backwards. Do this 20 times each time.

②Action 2: Running forward and backward in small steps

Run one step forward and then one step backward, do 20 times each time.

③Action 3: Side Step Boxing

As you step forward with your left foot, shift your body weight forward and punch out with your left arm, then pull it back together and repeat on the right side. Do this 20 times in total.

④Action 4: Lunge

Step out with your left foot, put your hands on your thighs, use your own body weight to squat down and pull back, do 20 times. Tip: If you have knee discomfort, pay attention to your ability and don't force it.

⑤Action 5: Walk in a straight line with heels and toes

Walk on your heels and toes for 30 meters or back and forth for 30 seconds. You can put your hands on your hips or hug your chest. If you can't maintain balance, you can stretch your arms to maintain balance.

For people who want to control blood sugar, it is recommended to exercise one hour after dinner. At this time, exercise is most effective in lowering postprandial blood sugar.

2. Eat more dietary fiber

As we all know, in order to control blood sugar, people with high blood sugar need to control their diet scientifically, but many people often only control the overall calories and ignore the intake of fiber.

For food of the same weight, a higher fiber content means a lower carbohydrate content, which is more conducive to blood sugar control.

A high-fiber diet can not only enhance satiety, but also slow down the absorption of carbohydrates, which helps stabilize blood sugar and reduce glycated hemoglobin.

The "2020 Latest Diabetes Guidelines" encourage people with diabetes to increase their fiber intake, no less than 25~35g/d.

Foods such as konjac, dried red fruits, pine mushrooms, wild rice stems, bamboo shoots, shiitake mushrooms, and white fungus are rich in fiber. Diabetics can eat more of them as long as they control the total intake.

3 Sunbathing When sunbathing, vitamin D will be synthesized in the human body, which is closely related to the occurrence and development of diabetes.

On the one hand, vitamin D can help increase blood calcium, and calcium ions are needed in the process of insulin secretion. In other words, vitamin D can promote insulin secretion and increase insulin sensitivity; on the other hand, vitamin D can improve the ability of muscle tissue to absorb glucose and can also help lower blood sugar.

4. Get enough sleep

Sleep and diabetes are also closely related. Poor sleep can change the balance between insulin and resistin. Studies have found that sleeping less than 7 hours increases the risk of diabetes by 9%; sleeping more than 8 hours increases the risk by 14%.

Experts say that 7-8 hours of sleep a day is the most normal sleep time.

5 Tea Substitutes for Preventing Prediabetes

In addition to drinking more water, you can also try Chinese medicine tea, which has a good effect on preventing high blood sugar and stabilizing blood sugar:

Tea substitute for preventing prediabetes

Medicinal materials: Chinese yam, Ophiopogon japonicus, Pueraria root.

Chinese yam has the functions of promoting qi and warming the middle, promoting digestion and strengthening the spleen, and assisting in lowering blood sugar; Ophiopogon japonicus promotes fluid production and quenches thirst, assists in lowering blood sugar, and Pueraria root promotes fluid production and quenches thirst, and helps dilate blood vessels. These three herbs are both medicinal and edible, and can be consumed for a long time. They are suitable for patients with prediabetes to regulate blood sugar, and for people at risk of diabetes to take preventive measures in advance.

Usage: Take appropriate amount of medicinal materials, boil water and drink instead of tea.

Source: I am a great doctor official account