Genetics, environment and behavior are the main factors in getting diabetes. We cannot change the genetic aspect, and more often than not, we can only adapt to the environment. The best way to improve your health is to develop good habits and prevent the disease with healthy personal behaviors in order to prevent it before it happens. Why is it that diabetes is spoiled by itself? Poor control of chronic diseases Clinical obesity, diabetes, dyslipidemia, insulin resistance and other conditions often accompany each other, so these symptoms are collectively known as “metabolic syndrome”. Poor control of blood lipids, blood pressure, uric acid, etc. will affect blood sugar levels and increase the risk of diabetes. Sitting and moving less Nowadays, many people face computers and cell phones all day long. It is important to know that if you do not exercise for a long time, your weight, waist circumference, body fat distribution, and blood lipids will increase to varying degrees, while insulin sensitivity will decrease, increasing the risk of diabetes. A study shows: people who sit and watch TV for 1 to 2 hours a day are 9.2% more likely to get diabetes than people who watch TV for less than 1 hour, and the risk increases to 1.5 times more than 4 hours. Eating too much high-calorie food fried food, large fish and meat, sweet drinks, high-calorie food to come, no restraint people, weight, waistline seen to increase. Eating too much refined rice and white flour Refined grains are delicious, but they can rapidly raise blood sugar, increase the burden on pancreatic cells, and affect insulin sensitivity. Insufficient intake of dietary fiber Fruits, vegetables and whole grains are rich in dietary fiber, which is digested slowly by the body and does not raise blood sugar as fast after eating. Do not pay attention to snoring Those who snore severely in their sleep will have symptoms such as apnea, chest tightness and suffocating awake, and daytime drowsiness, which is medically known as sleep apnea hypoventilation syndrome. It has been found that the lack of oxygen and the effect on endocrine hormones will make the cells under-react to the normal concentration of insulin, which is more likely to cause elevated blood sugar. Staying up late On the one hand, staying up late for a long time will increase the release of hormones that raise blood glucose in the body, and the glucose-lowering ability of insulin will be weakened. On the other hand, lack of sleep will increase the level of hunger and appetite, easy to eat, coupled with physical exertion, reduced activity, overweight or obesity is inevitable. Such two aspects together induce diabetes. Smoking and alcohol abuse both interfere with the normal metabolism of glucose in the body, increasing the risk of diabetes. Moreover, both smoking and alcohol damage blood vessels and promote the development of diabetes complications. Bad emotions Anxiety, depression and other bad emotions tend to cause abnormal secretion of hormones that raise blood sugar in the body, which in turn raises blood sugar. To prevent diabetes, we have to start by getting rid of bad habits we can do this: moderate exercise, do not be sedentary Exercise at least 5 times a week, at least 30 minutes each time, choose moderate intensity aerobic exercise, that is, exercise when the heartbeat breathing faster, but not rapid, no obvious fatigue. Ensure sufficient dietary fiber, eat less high-calorie food to do meals with vegetables, eat 500 grams of leafy greens and about 200 grams of fresh fruit every day. The proportion of whole grain roughage in the main diet reaches 1/3 to 1/2. fried foods, sweets, drinks, fatty meats, etc. should be tasted lightly. Strictly control the three highs Controlling blood pressure, blood lipids and blood uric acid is of great benefit to stabilize blood sugar. Promptly deal with snoring and ensure sufficient sleep If snoring is louder than the sound of ordinary people talking, or even makes it impossible for bystanders to sleep, or if you always wake up at night, you must go to the hospital for consultation. Try to be able to ensure 7 to 9 hours of high quality sleep every day. I hope you can pay attention to your health and don’t spoil your body.