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Tina DonvitoUpdated: Nov. 06, 2018

Being overweight or poor eating habits aren''{"":"","":""}''re cutting back on coffee

Your java habit might not be such a bad thing. Studies show that coffee consumption (both caffeinated and decaffeinated) can reduce the risk of developing type 2 diabetes. A Harvard study analysis found that those who sipped six cups a day had a 33 percent lower risk of developing the disease compared to non-coffee drinkers. Certain components in coffee seem to reduce insulin resistance and may also boost glucose metabolism, the process of converting glucose to energy. Follow these 21 healthy habits that can prevent diabetes.

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You''s Health reported. Night owls tend to be exposed to higher levels of artificial light from televisions and cell phones, a habit that is linked to lower insulin sensitivity and poorer blood sugar regulation, study author Nan Hee Kim, MD, said in a press release. Staying up late is also linked with poor sleep quality and sleep loss, which can disrupt your metabolism.

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Your diet is light on probiotics

"" says Betul Hatipoglu, MD, an endocrinologist at Cleveland Clinic. Your stomach needs good bacteria, called probiotics, for proper digestion; low levels can lead to inflammation that may eventually lead to insulin resistance. Eat foods like yogurt, sauerkraut, and some cheeses for a probiotic boost. Here''re a borderline diabetic.

the 1 last update 31 May 2020 iStock/MaximkostenkoiStock/Maximkostenko

You microwave leftovers in plastic

Here''{"":"","":""}''t get enough sun exposure

It''s harmful cancer-causing rays, but shunning sunlight entirely may put you at risk for diabetes. According to a Spanish study, people with vitamin D deficiency are more likely to have type 2 diabetes and prediabetes, regardless of their weight; researchers believe the sunshine vitamin plays a role in the proper functioning of your pancreas, which produces insulin and helps regulate blood sugar. Dr. Hatipoglu suggests taking a supplement to boost your levels, as well as eating foods rich in the vitamin, such as salmon and vitamin D-fortified milk or cereal. These are 15 breakthroughs that could beat diabetes for good.

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You spend your weekends binge-watching TV

reverses diabetes type 2 for dummies (☑ rash) | reverses diabetes type 2 namehow to reverses diabetes type 2 for You might want to rethink your Sunday Netflix fix. A University of Pittsburgh study found that every hour spent sitting in front of the TV increases your risk of developing diabetes by 3.4 percent. "" Eric Sternlicht, PhD, a professor of kinesiology at Chapman University, told Men''s insulin sensitivity.

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You skip breakfast

"" Ellen Calogeras, a diabetes educator with the Cleveland Clinic Diabetes Center told everydayhealth.com. When you deprive your body of food, insulin levels are disrupted, making it harder to control blood for 1 last update 31 May 2020 sugar."" Ellen Calogeras, a diabetes educator with the Cleveland Clinic Diabetes Center told everydayhealth.com. When you deprive your body of food, insulin levels are disrupted, making it harder to control blood sugar.

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You avoid all carbs in favor of protein and fat

Virginia-based dietitian Jill Weisenberger, MS, RDN, author of Prediabetes: A Complete Guide, says people are surprised that avoiding carbs can increase your risk of type 2 diabetes when whole grains such as oats and barley actually improve insulin resistance. On the flip side, mouse studies link high-fat ketogenic diets with increased insulin resistance. Instead of avoiding carbs altogether, Weisenberger suggests eating a wide variety of nutritious foods and getting carbs from healthy whole foods like yogurt, berries, chickpeas, and black beans—not from refined grains such as pasta and white bread. Don''{"":[[300,1050],[300,600],[300,250],[160,600]]}''{"":"","":"","":""}''{"":[[300,250],[3,3]],"":[[320,50],[300,250],[3,3]],"":[[728,90],[640,360],[3,3],[300,250]],"":[[970,250],[970,90],[728,90],[3,3],[300,250]]}''{"":"","":"","":""}''{"":"","":""}''s key to understand which ones are starchy to balance your dinner plate. Lisa the 1 last update 31 May 2020 DeFazioLisa DeFazio, MS, RD, a celebrity nutritionist and media expert, says starchy vegetables like peas or corn count more as carbs than as vegetables. While you can eat them in moderation, you don''{"":"","":""}''{"":"","":""}''re getting at least 60 to 75 minutes of exercise every day, you aren''{"":[[300,1050],[300,600],[300,250],[160,600]]}''{"":"","":"","":""}''{"":[[300,250],[3,3]],"":[[320,50],[300,250],[3,3]],"":[[728,90],[640,360],[3,3],[300,250]],"":[[970,250],[970,90],[728,90],[3,3],[300,250]]}''{"":"","":"","":""}''{"":"","":""}''{"":"","":""}''re gluten-free for no reason

Removing gluten from your diet may seem like a healthy trend, but a study from the American Heart Association actually found that participants who ate the most gluten had a 13 percent reduced risk of diabetes than those who ate the least. "" says registered dietitian and certified diabetes educator Erin Palinski-Wade, RD, CDE, author of 2 Day Diabetes Diet. If you don''t help you, she says. "" If you eat this one food, you could lower your risk of diabetes.

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You get too much salt

Downing a lot off fast food and processed meals can drive up the sodium in your diet—and that may increase the risk of developing type 2 diabetes. "" Palinski-Wade says. ""SWhtmlLink""https://www.sciencedaily.com/releases/2017/09/170914210621.htm""_blank""noopener"" Plus, high sodium consumption ups your chances of high blood pressure and being overweight, two more risk factors for diabetes. According to the current Dietary Guidelines for Americans, sodium intake shouldn''{"":[[300,1050],[300,600],[300,250],[160,600]]}''{"":"","":"","":""}''{"":[[300,250],[3,3]],"":[[320,50],[300,250],[3,3]],"":[[728,90],[640,360],[3,3],[300,250]],"":[[970,250],[970,90],[728,90],[3,3],[300,250]]}''{"":"","":"","":""}''{"":"","":""}''{"":"","":""}''t drink enough water

One long-term study that tracked how much water people drank found those who got the least were at a greater risk of elevated blood sugar levels. "" Palinski-Wade says. Scientists theorize blood sugar may rise when your kidneys and liver miss out on fluids. "" says Palinski-Wade. Even though the reason for the link isn''{"":"","":""}''s pesticide exposure—based on measurable levels in the blood or urine—could raise the risk of type 2 diabetes by as much as 64 percent. In addition, ""SWhtmlLink""https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5787249/""_blank""noopener noreferrer"" Palinski-Wade says. Although the average person''t be as high as a farmer''{"":[[300,1050],[300,600],[300,250],[160,600]]}''{"":"","":"","":""}''{"":[[300,250],[3,3]],"":[[320,50],[300,250],[3,3]],"":[[728,90],[640,360],[3,3],[300,250]],"":[[970,250],[970,90],[728,90],[3,3],[300,250]]}''{"":"","":"","":""}''{"":"","":""}''{"":"","":""}''s sure why, a recent study suggests people with fewer social connections are more likely to develop diabetes. The study authors believe that addressing isolation and loneliness could be a diabetes prevention strategy. "" says psychologist Deborah Serani, PsyD, author of Depression in Later Life. She says that simple things like getting dressed, driving, walking, talking, and socializing will bolster your physical well-being. Find out the things diabetes doctors do to keep their own blood sugar under control.

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You''{"":[[300,1050],[300,600],[300,250],[160,600]]}''{"":"","":"","":""}''{"":[[300,250],[3,3]],"":[[320,50],[300,250],[3,3]],"":[[728,90],[640,360],[3,3],[300,250]],"":[[970,250],[970,90],[728,90],[3,3],[300,250]]}''{"":"","":"","":""}''{"":"","":""}''s another surprising new reason behind rising diabetes rates.

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You snore

If you have major snoring problems—especially if it actually interrupts your breathing—you could have sleep apnea, a risk factor for high blood pressure, weight gain, heart disease, and diabetes. ""SWhtmlLink""https://www.sciencedaily.com/releases/2014/06/140606091159.htm""_blank""noopener"" says sleep expert Richard Shane, PhD, creator of the Sleep Easily method. "" he says. The oxygen-deprivation of sleep apnea triggers a stress reaction that drives up your heart rate, blood pressure, and cortisol levels, which in turn raise blood glucose. "" Dr. Shane says.

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You take antibiotics when you don''s also possible that people who develop type 2 diabetes face a greater risk of infection.) The study authors theorize that antibiotics may depress levels of "" gut bacteria, hindering the ability to process sugar. This could be why the use of mouthwash, which also affects bacteria levels, has been linked to an increased risk of diabetes, too. Read about the science-backed strategies to help reverse diabetes.

 
Originally Published:November 06, 2018
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