Unhealthy lifestyle can increase the risk of diabetes; Dietary advice to stay healthy

According to a study published in The BMJ, night teams with an unhealthy lifestyle can expose you to a particularly high risk of type 2 diabetes. It is well established that unhealthy lifestyle habits such as smoking, unhealthy eating , little physical activity and overweight or obesity increase the risk of type 2 diabetes. Shift work, especially night work, has also been associated with an increased risk of type 2 diabetes. however that it is the first study to examine the combined impact of an unhealthy lifestyle and alternating night work on the risk of type 2 diabetes.

For this study, night shift shift work was defined as working at least three night shifts per month, in addition to the day and evening shifts of the month. The unhealthy lifestyle has been defined according to four main factors: being overweight, being a smoker, doing less than 30 minutes of exercise a day and having a poor diet.

During the 22-24 years of follow-up, 10,915 nurses out of 1,433,410 reported being diagnosed with type 2 diabetes. Every five years of alternating night work, nurses were close to one-third ( 31%) more likely to have been diagnosed with type 2 diabetes.

Here are some diet tips that you should keep in mind to keep diabetes at bay:

• If you are at risk for developing diabetes or if you have diabetes, you must follow a low carbohydrate diet. The consumption of high carbohydrate foods enters the bloodstream and causes the blood sugar to skyrocket. Therefore, it is better to eat foods low in carbohydrates.
• Excess body fat, especially if it is stored around your abdomen, can increase the body's resistance to insulin, which can lead to instability in blood sugar. It is best to manage your weight effectively.
• Limit your consumption of alcohol. Alcohol can lead to weight gain, increased blood pressure and triglyceride levels, further increasing the risk of developing diabetes.
• Adopt a diet rich in protein, fiber, vitamins and essential minerals. Protein and fiber digest slowly, further delaying the rise in blood sugar. In addition, they keep you satiated longer, avoiding cravings and excess food.
• Look for added sugar in canned and processed foods. Eating them regularly can not only increase the risk of cardiovascular problems, but also increase the risk of diabetes.
• Make sure to do some physical activity no matter what level of activity you are in. It is your responsibility to take at least 30 minutes of your time to run, jog, walk or engage in any sport.
• Do you load enough vitamin D? Some studies have associated vitamin D with glycemic control. People with low levels of vitamin D are more likely to develop diabetes.

Follow these simple diet tips to prevent diabetes and ensure a healthy life!