Habits that silently increase the risk of diabetes

Prediabetes is a condition where blood sugar levels are higher than normal and can lead to type 2 diabetes if left uncontrolled.

Along with familiar factors such as age, weight and genetics, experts warn that a sedentary lifestyle is becoming a major cause of increased diabetes risk.

When you're physically active, it's easier for your body to maintain stable blood sugar levels after eating and keep your weight at a healthy level, according to EatingWell .

Lorena Drago, a nutritionist in the US, said that a sedentary lifestyle makes it difficult to control blood sugar, and also leads to health problems such as high blood pressure, high cholesterol and weight gain.

Lack of exercise increases insulin resistance

Rachel Pessah Pollack, a doctor in the US, explains that lack of exercise causes the body to absorb less glucose, forcing the pancreas to secrete more insulin to maintain balance. Over time, this causes the body to gradually become resistant to insulin, which is the direct cause of type 2 diabetes.

It is normal for blood sugar levels to rise after eating. However, if the body is in a sedentary state for a long time, blood sugar tends to rise higher and fall more slowly. This condition, if prolonged, can lead to chronic diseases such as heart disease, vision loss, and nerve damage.

People who are sedentary often have a harder time losing weight, which causes fat to build up in the abdomen and other areas of the body, increasing the risk of disease.

Illustration: AI

Sitting for long periods causes weight gain and changes in the body

When calorie intake exceeds expenditure, the body will store the excess as fat, especially in the abdomen.

Dr. Pessah Pollack said that a long-term sedentary lifestyle causes fat to accumulate in the liver and abdomen, increasing the risk of metabolic disorders such as high blood pressure and dyslipidemia, and increasing the risk of diabetes.

People who are sedentary often have a harder time losing weight, which causes fat to build up in the abdomen and other areas of the body, increasing the risk of disease.

Risk of dyslipidemia and cardiovascular disease

People with diabetes or prediabetes are at increased risk for heart disease.

Ms. Lorena Drago said that sitting for long periods disrupts the body's metabolism of fat and sugar, causing insulin to work less effectively.

This condition leads to increased triglycerides and bad cholesterol in the blood, increasing the risk of cardiovascular disease.

Standing up or walking around gently every 30 minutes can significantly reduce the negative effects of sitting for long periods of time.

This helps improve blood sugar levels, increase insulin response and reduce the risk of dyslipidemia.

Solutions to reduce the risk of diabetes

First, increase your daily physical activity. If you have a desk job, get up and walk around every 30 minutes.

Second, incorporate strength training at least twice a week. No need to go to the gym, just use your body weight to exercise at home. These exercises help increase muscle, reduce fat, improve blood sugar control and blood lipids.

Third, maintain a healthy weight. According to Dr. Pessah Pollack, losing 5 to 7 percent of your body weight through calorie-controlled eating and regular exercise will significantly improve insulin sensitivity and reduce belly fat, which is important in diabetes prevention.

Finally, a healthy diet is key. Prioritize a variety of foods such as lean protein, whole grains, green vegetables and fresh fruit.

Source: https://thanhnien.vn/nhung-thoi-quen-am-tham-lam-tang-nguy-co-mac-tieu-duong-185251009220317072.htm