7 Things That Increase Your Chances of Getting Diabetes
Diabetes is a very common health condition, affecting 29.1 million people, according to the Centers for Disease Control and Prevention. It’s also the seventh leading cause of death in the US. There are different variations of the condition, including gestational, type 1, and type 2, which is the most common.
So what exactly puts you at risk? Read on to find out what controllable and uncontrollable factors can increase your chances for developing diabetes.
1. Family history
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Family history is one factor that automatically increases your risk for being diagnosed — more specifically, having a parent or sibling who has it, as mentioned by WebMD. If someone in your family has diabetes, it’s extra important to practice healthy habits in order to lower your chances.
2. Advancing age
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It’s true: As you get older, so does your chance of developing diabetes. Statistics show that in 2012, most people who were newly diagnosed fell between the ages of 45 and 64. But just because younger people don’t have as high a risk, doesn’t mean that it’s not possible to be diagnosed. During that same year, there were 371,000 new cases in people between the ages of 20 and 44. With statistics like these, it’s no wonder it’s constantly advised to watch your blood sugar levels.
3. Certain races
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According to Mayo Clinic, a few ethnicities are more susceptible to diabetes. This includes American Indians, African Americans, Hispanics, and Asian Americans, although there’s no clear reason as to why.
4. Being overweight
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According to MedicineNet, being overweight stresses the inside of cells, which can result in insulin resistance. This raises blood sugar levels in the body and makes you more susceptible to diabetes. Luckily, this is one factor you have some control over, so it’s important to maintain a healthy weight to lower your chances.
A few studies have examined the relationship between diabetes and a few unhealthy foods that are known to cause weight gain. This includes foods with a high glycemic index (GI) which raise blood sugar levels in the body, per the American Diabetes Association. One study found that consuming white bread and potatoes greatly increases diabetes risk for women. Results from another study show that eating lots of white rice can also increase chances, especially in Chinese and Japanese populations.
Consuming sugar-sweetened beverages regularly can also cause harm. This includes options like soda, energy drinks, and fruit drinks. Results from a meta-analysis show that compared to those who had less than one serving of these beverages a month, those who consumed one to two servings a day had a 26% higher chance of developing diabetes.
With that being said, stay away from these options and other unhealthy foods that can cause weight gain, and opt for foods that can help lower your risk instead.
5. Inactivity
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Being active is an important part of a healthy lifestyle in general, so it’s no surprise that the less active you are, the greater your chances of developing diabetes, per Mayo Clinic. But it’s not just lack of exercise that can increase risk. So can sedentary habits, like spending too much time watching television.
According to Pitt Public Health, a study found that for every hour spent a day watching television, the risk for diabetes increased by 3.4%. While that may not seem like a lot on its own, think of how easy it is to lose track of time while sitting on the couch with your eyes glued to the screen. Add all those hours together and what do you get? Too many to keep track of. It’s really important to limit your television time each week.
6. Having certain health conditions
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Unfortunately, having certain health conditions can make you more likely to develop diabetes. Mayo Clinic says that this includes high blood pressure, polycystic ovarian syndrome, and irregular triglyceride and cholesterol levels. When it comes to triglycerides (a type of fat that’s carried in the blood) the article mentions that having high levels can increase risk. Additionally, so can having low levels of the good HDL cholesterol. If you have any of these or other existing health conditions, it’s best to speak with your doctor to learn more about your chances of being diagnosed and what you can do to lower your risk.
7. Poor sleeping habits
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Sleep plays a crucial role in your overall health. Not only can the amount of sleep you get each night affect your memory and heart health, but it also influences your chances of developing type 2 diabetes. According to a meta-analysis, getting more or less than seven hours of shuteye each night has a significant impact on risk for the condition. The study found that even one additional or lost hour is enough to raise your chances. So make sure you aim for that magic number of seven hours of sleep each night.
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