How You Become Diabetic: Lifestyle Risks You May Overlook

Diabetes is a chronic disease related to abnormal insulin secretion or utilization, which leads to persistent elevation of blood sugar levels. Different types of diabetes have different pathogenesis. Besides genetic factors, some habits in daily life may also unconsciously affect the risk of getting the disease. Understanding the causes of diabetes and the lifestyle risks that are often overlooked is an important step in recognizing and preventing diabetes. 

Factors Leading to Diabetes

The occurrence of diabetes is closely related to insufficient insulin secretion or the body's inability to effectively utilize insulin. Insulin helps glucose enter cells and provides energy for the body. When this process is affected, blood sugar levels will rise. Different types of diabetes have different pathogenesis mechanisms. Family history and genetics, excessive body fat, lack of physical exercise, aging, as well as a history of gestational diabetes or polycystic ovary syndrome and other factors may all increase the risk of developing type 2 diabetes. Type 1 diabetes is mainly caused by an autoimmune reaction, where the immune system destroys the β cells in the pancreas that are responsible for producing insulin, resulting in a severe lack of insulin. Gestational diabetes is related to hormonal changes during pregnancy. When the body develops insulin resistance and the pancreas is unable to secrete sufficient extra insulin, it may lead to elevated blood sugar levels. Pancreatic diseases, certain genetic disorders, and drugs such as glucocorticoids can also cause other types of diabetes.

Common Lifestyles That Increase the Risk of Diabetes

Regularly Consuming Sugary Drinks

Regular consumption of sugary beverages increases the risk of developing type 2 diabetes. Common beverages include regular soda, sweetened tea, energy drinks, and fruit juice drinks with added sugar. These beverages typically contain high levels of sugar and calories, but have relatively low nutritional value. Long-term and frequent consumption of sugary drinks, especially when the calorie intake exceeds the body's needs, may lead to weight gain. The accumulation of abdominal fat will further aggravate insulin resistance, making it more difficult for the body to effectively regulate blood sugar. Even when factors such as weight are taken into account, a higher intake of sugary drinks is still associated with an increased risk of type 2 diabetes. However, an individual's risk of developing the disease is also influenced by factors such as family history, age, and physical activity level.

Overeating Refined Carbohydrates

Excessive intake of refined carbohydrates may also increase the risk of type 2 diabetes. Common foods include white bread, packaged pastries, and breakfast cereals made from refined grains. These foods have had a large amount of dietary fiber removed during processing, and the body digests and absorbs them at a faster rate, which can easily cause a rise in blood sugar after meals. In order to help cells absorb glucose, the pancreas needs to secrete insulin, and long-term intake of too many carbohydrates and calories can lead to weight gain, especially abdominal fat accumulation, and further aggravate insulin resistance. When the cells' response to insulin weakens, the pancreas needs to secrete more insulin to maintain normal blood sugar levels. If the body's demands cannot be met for a long time, blood sugar levels may gradually rise.

Long-Term Excessive Calorie Intake

Long-term excessive calorie intake, that is, the energy intake of the body continuously exceeds the actual consumption, may lead to weight gain and increase the risk of type 2 diabetes. As fat accumulates in the body, especially around the abdomen and liver, the body may gradually develop insulin resistance, reducing the ability of muscles, liver and fat cells to respond to insulin. To maintain normal blood sugar levels, the pancreas initially secretes more insulin to compensate. However, if the cells responsible for insulin production cannot meet the body's needs for a long time, blood sugar levels may continue to rise, gradually progressing from prediabetes to type 2 diabetes.

Prolonged Sedentary Time and Lack of Exercise

Sitting for long periods and lack of physical activity increase the risk of type 2 diabetes. When muscles remain stationary for a long time, the amount of glucose used for energy consumption will also decrease accordingly. Regular exercise helps improve insulin sensitivity and promotes the absorption of glucose from the blood by muscle cells. If one lacks exercise for a long time, the body may gradually develop insulin resistance, forcing the pancreas to secrete more insulin to maintain normal blood sugar levels. When the pancreas cannot meet the body's demand for insulin, blood sugar may continue to rise. Lack of exercise is also likely to lead to weight gain and accumulation of abdominal fat, which further aggravates insulin resistance.

Long-Term Lack of Sleep or Irregular Sleep

Long-term lack of sleep or irregular sleep schedules may also increase the risk of type 2 diabetes. Lack of sleep can reduce the body's sensitivity to insulin, making it difficult for cells to effectively absorb glucose from the blood, thereby affecting blood sugar regulation. Too short sleep time may also interfere with the hormones that regulate hunger and fullness, increase appetite, and lead to excessive calorie intake and weight gain. Irregular sleep schedules should also not be ignored, as frequent changes in bedtime and wake-up times may disrupt the body's circadian rhythm, affecting insulin secretion and glucose metabolism. Therefore, the risk of diabetes among shift workers is also worthy of attention. To maintain metabolic health, most adults should ensure 7 to 9 hours of sleep per night and try to maintain a fixed bedtime and wake-up time. If there are frequent cases of loud snoring, sleep apnea or persistent daytime sleepiness, a medical examination should be conducted as soon as possible. Because OSA repeatedly interrupts normal breathing and sleep and is associated with insulin resistance.

Excessive Abdominal Fat

Excessive abdominal fat, especially when it accumulates around the internal organs, increases the risk of developing type 2 diabetes. This deep fat is called visceral fat and can release fatty acids and inflammatory substances, interfering with the normal function of insulin. Insulin is responsible for helping glucose enter cells to provide energy for the body. When the response of liver and muscle cells to insulin weakens, the pancreas needs to secrete more insulin to maintain normal blood sugar levels. This condition is called insulin resistance. If the pancreas is unable to secrete enough insulin to meet the body's needs, blood sugar levels may persistently rise, gradually progressing to prediabetes or type 2 diabetes.

High Pressure for a Long Time

Long-term exposure to psychological stress may also increase the risk of type 2 diabetes. When the body is stimulated by stress, it releases hormones such as cortisol and adrenaline, which prompt the liver to release more glucose into the blood to meet the body's energy needs in response to stress. If stress persists, repeated hormonal changes may affect insulin sensitivity, weaken the body's cells' response to insulin, and increase the burden on the pancreas to regulate blood sugar. Long-term stress may also affect daily living habits, such as leading to poor sleep quality, reduced physical activity, and more frequent intake of high-calorie foods, thereby increasing weight and making blood sugar management more difficult.