Những thói quen nào làm tăng nguy cơ mắc bệnh đái tháo đường

Nhiều người thường cho rằng bệnh đái tháo đường là do thừa cân, béo phì hoặc có tiền sử gia đình mắc bệnh. Nhưng qua nhiều nghiên cứu cho thấy, lối sống và thói quen của mỗi cá nhân có thể là nguy cơ tiềm ẩn gây bệnh đái tháo đường. Vậy những thói quen xấu nào làm tăng nguy cơ mặc bệnh đái tháo đường

  1. Bỏ bữa sáng.

Nhiều quan điểm cho rằng mắc bệnh đái tháo đường là do thừa năng lượng. Để phòng mắc bệnh họ cắt giảm nguồn năng lượng đưa vào cơ thể. Hậu quả bữa ăn sáng dễ bị bạn “trảm” đầu tiên. Khi không ăn bữa sáng, bạn đang thực sự làm gián đoạn các chức năng hoạt động của chất nội tiết insulin trong cơ thể. Điều này có thể khiến lượng đường trong máu thay đổi thất thường. Kết quả có thể gây ra sự suy giảm chức năng của tế bào beta của tuyến tụy. Làm tăng nguy cơ phát triển bệnh đái tháo đường.

Việc bỏ bữa ăn sáng làm cho bạn có xu hướng thưởng thức nhiều thực phẩm có lượng đường cao hơn để vượt qua các cơn đói xuất hiện trong suốt cả buổi sáng dài. Nghiên cứu đăng trên tạp chí sức khỏe Health Line cho thấy. Bỏ bữa sáng 4 – 5 ngày mỗi tuần sẽ làm tăng nguy cơ mắc bệnh đái tháo đường lên 55%. Các chuyên gia nói rằng bỏ bữa tối sẽ tốt hơn nhiều so với bữa sáng. Một nghiên cứu trên tạp chí chuyên ngành đái tháo đường Diabetes Care đã chỉ ra rằng. Những người mắc bệnh đái tháo đường thích ăn bữa sáng nặng và bữa tối nhẹ đã giảm lượng đường huyết của họ xuống 20% so với những người ăn sáng nhẹ và ăn tối nhiều.

2. Uống không đủ nước.

Uống ít nhất 2 lít nước mỗi ngày có rất nhiều lợi ích. Một trong số đó là giảm nguy cơ đường huyết cao. Nếu bạn uống ít nhất 8 cốc nước mỗi ngày, bạn sẽ giảm được 21% nguy cơ tăng đường huyết. Nước rất quan trọng đối với các chức năng của gan, thận để thải các chất độc ra ngoài. Nếu cơ thể bạn không được cung cấp đủ nước, các cơ quan sẽ không thể hoạt động bình thường. Kết quả là lượng đường huyết có thể tăng.

Các chuyên gia tin rằng những người thừa cân và thiếu năng lượng sẽ ít được cung cấp nước hơn. Do đó, nguy cơ phát triển bệnh đái tháo đường của họ tăng lên. Tệ hơn nữa, nếu bạn thích đồ uống nhiều đường. Bạn sẽ nhận được lượng calo không có giá trị dinh dưỡng. Lượng calo này không làm gì khác ngoài việc nâng cao mức đường huyết của bạn.

3. Ngồi nhiều giờ, thiếu vận động.

Nhiều người cho rằng tập thể dục mỗi ngày 1 lần là đủ. Nhưng sự thật là, nếu bạn chỉ tập thể dục 20 phút vào buổi sáng sau đó dành phần lớn thời gian trong ngày để ngồi ì vào bàn làm việc. Hoặc dán mắt vào các thiết bị thông minh, điều đó vẫn có hại cho sức khỏe của bạn. Theo một nghiên cứu được công bố trên tạp chí của Hiệp hội nghiên cứu bệnh đái tháo đường châu Âu Diabetologia. Mỗi giờ ngồi, ít vận động làm tăng nguy cơ phát triển bệnh đái tháo đường lên 3,4%. Bạn phải cố gắng di chuyển trong ngày. Nếu không, bạn vẫn có thể có nguy cơ phát triển bệnh đái tháo đường.

Hiệp hội Đái tháo đường Hoa Kỳ khuyến nghị nên tập thể dục cộng với đi lại hàng ngày ít nhất 60-75 phút để quản lý lượng đường trong máu tốt hơn. Nếu bạn không hoạt động nhiều như vậy, hãy thử thực hiện cứ sau mỗi 30 phút ngồi, rời bàn làm việc và đi lại loanh quanh vài phút trước khi quay trở lại công việc. Bạn có thể thử tập giãn cơ trong thời gian giải lao hoặc đi bộ xung quanh khu nhà nơi bạn làm việc. Theo bất kỳ cách nào, hãy đảm bảo rằng bạn có hoạt động thể chất. Mục tiêu là giảm tổng số giờ phải ngồi quá nhiều để ngăn ngừa bệnh đái tháo đường.

4. Thức khuya, “lệ thuộc” vào các thiết bị màn hình thông minh trước giấc ngủ tối.

Thức khuya cũng có thể dẫn đến phát triển bệnh đái tháo đường. Nghiên cứu đăng trên tạp chí Men’s Health cho rằng những người sinh hoạt khuya làm việc kiểu “cú đêm” thường có xu hướng sa vào những thói quen không lành mạnh. Như hay có thêm bữa ăn muộn hoặc đồ ăn lót dạ lúc nửa đêm. Hay có thói quen hút thuốc lá để giữ cho tỉnh táo và thường lười biếng trong việc cố gắng tập thể dục.Thức khuya làm việc kiểu “cú đêm” cũng có tần suất tiếp xúc nhiều với ánh sáng nhân tạo của máy tính, tivi và các thiết bị thông minh như lướt ipad hay điện thoại.

Nhiều nghiên cứu cho thấy, tiếp xúc nhiều với ánh sáng nhân tạo có thể làm rối loạn giấc ngủ. Rối loạn nhịp sinh học của cơ thể và dẫn đến nguy cơ rối loạn đường huyết. Thức khuya hơn bình thường cũng có thể góp phần vào thói quen ngủ không tốt. Dẫn đến thiếu ngủ hoặc ngủ không sâu giấc. Khi bạn thiếu ngủ, quá trình trao đổi chất của cơ thể bị gián đoạn. Điều này cũng ảnh hưởng đến cách cơ thể sản xuất và sử dụng insulin hiệu quả. Cuối cùng tạo nguy cơ mắc bệnh đái tháo đường.

Ths.Bs Trần Quyết – Trung tâm Phẫu thuật khớp và Y học thể thao – Bệnh viện đa khoa Tâm Anh.

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