Besides familiar factors like age, weight, and genetics, experts warn that a sedentary lifestyle is becoming a major cause of increased risk of developing diabetes.
When engaging in physical activity, the body can more easily maintain stable blood sugar levels after meals and keep weight at a healthy level, according to EatingWell .
According to Lorena Drago, a nutritionist in the US, a sedentary lifestyle makes it difficult to control blood sugar, leading to health problems such as high blood pressure, high cholesterol, and weight gain.
Lack of physical activity increases insulin resistance.
Dr. Rachel Pessah Pollack, a physician in the US, explains that a lack of exercise causes the body to absorb less glucose, forcing the pancreas to secrete more insulin to maintain balance. In the long term, this leads to insulin resistance, which is a direct cause of type 2 diabetes.
It's normal for blood sugar levels to rise after eating. However, if the body remains still for an extended period, blood sugar tends to rise higher and fall more slowly. If this continues, it can lead to chronic diseases such as cardiovascular disease, vision loss, and nerve damage.
People who are sedentary often find it harder to lose weight, which leads to an increase in belly fat and fat in other areas of the body, increasing the risk of disease.
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Sitting for long periods causes weight gain and changes in the body.
When calorie intake exceeds calorie expenditure, the body stores the excess as fat, especially in the abdominal area.
According to Dr. Pessah Pollack, a sedentary lifestyle over a long period leads to fat accumulation in the liver and abdomen, increasing the risk of metabolic disorders such as hypertension and dyslipidemia, as well as raising the risk of diabetes.
People who are sedentary often find it harder to lose weight, which leads to an increase in belly fat and fat in other areas of the body, increasing the risk of disease.
Risk of dyslipidemia and cardiovascular disease
People with diabetes or prediabetes are often at a higher risk of cardiovascular disease.
Lorena Drago explains that prolonged sitting disrupts the body's metabolism of fats and sugars, making insulin less effective.
This condition leads to increased triglycerides and bad cholesterol in the blood, increasing the risk of cardiovascular disease.
Getting up or walking around gently every 30 minutes can significantly reduce the negative effects of prolonged sitting.
This method helps improve blood sugar levels, increase insulin responsiveness, and reduce the risk of dyslipidemia.
Solutions to reduce the risk of diabetes
First, you should increase your daily physical activity. If you work at a desk, stand up and walk around every 30 minutes.
Secondly, incorporate strength training at least twice a week. You don't need a gym; simply use your body weight to exercise at home. These exercises help build muscle, reduce fat, and improve blood sugar and cholesterol control.
Third, maintaining a healthy weight is essential. According to Dr. Pessah Pollack, losing 5 to 7% of body weight through calorie-controlled eating and regular exercise can significantly improve insulin sensitivity and reduce abdominal fat, crucial factors in diabetes prevention.
Ultimately, a healthy diet plays a crucial role. Prioritize a variety of foods such as lean protein, whole grains, green vegetables, and fresh fruits.
Source: https://thanhnien.vn/nhung-thoi-quen-am-tham-lam-tang-nguy-co-mac-tieu-duong-185251009220317072.htm
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