5 lifestyle habits that can worsen your diabetes

Managing diabetes involves more than just taking prescribed medication; it also entails adopting a healthy lifestyle to naturally control blood sugar levels and prevent complications associated with metabolic disorders. As we enter a new year, it’s crucial to establish healthy habits and make resolutions that contribute to long-term well-being. Research indicates that individuals with a sedentary lifestyle are more susceptible to insulin resistance and have a higher risk of developing type 2 diabetes compared to those leading an active lifestyle. Unhealthy lifestyle choices such as consuming junk food, having late dinners, and sleeping immediately after meals can further increase this risk.

If you are diabetic or pre-diabetic, consider eliminating the following habits:

1. Sedentary Lifestyle: If your daily routine involves prolonged periods of sitting or lying down with minimal exercise, you likely have a sedentary lifestyle. Such a lifestyle increases the likelihood of developing type 2 diabetes.
2. Eating Processed Foods: The choice of foods plays a crucial role in blood glucose control for diabetics. Avoiding white sugar, processed foods containing maida, raw dry fruits, curd, and gluten (found in wheat and wheat-based products) can reduce susceptibility to diabetes. Natural sugars from fruits and vegetables are acceptable, and cow milk and ghee can be consumed in moderation. Millets like jowar, ragi, and amaranth are suitable choices. Nuts and dry fruits are permitted, but it’s advisable to soak or roast them before consumption to avoid bloating.
3. Late Dinner: Consuming dinner late at night can disrupt blood sugar levels and increase the risk of type 2 diabetes. Opting for an early dinner is an effective way to lower sugar levels and reduce the risk of heart diseases. Ideally, dinner should be completed before sunset. If work schedules make this challenging, aim to finish dinner by 8 pm.
4. Sleeping Right After Meals: Daytime napping is discouraged for individuals with high sugar levels, as it increases the Kapha dosha in the body (considered a kaphaj disease in Ayurveda, including diabetes). This elevation can lead to high blood sugar levels, so it’s essential to avoid sleeping immediately after meals. Even at night, it is recommended to sleep at least three hours after dinner, preferably by sunset.
5. Depending Solely on Anti-Diabetic Medication: Relying solely on anti-diabetic medication without following a healthy routine can harm the liver and kidneys, particularly at a young age. It’s crucial to integrate medication with a holistic approach to health, including lifestyle changes and dietary modifications.