Small changes in your routine can help improve the functioning of your metabolism and reduce risk factors associated with type 2 diabetes. The combination involves everything from moving your body daily to taking care of your sleep and monitoring your glucose levels before symptoms appear.
5 habits that help metabolism and reduce the risk of diabetes
Small changes in your routine can help improve the functioning of your metabolism and reduce risk factors associated with type 2 diabetes. The combination involves everything from moving your body daily to taking care of your sleep and...
Mohan brought together five habits that he considers important for metabolic health and disease prevention. Avoid spending many hours sitting You don't have to spend hours at the gym to get benefits.
- According to Mohan, about 30 minutes of brisk walking on most days of the week can help improve insulin sensitivity and the way your muscles use glucose.
- The expert also draws attention to long periods of sedentary lifestyle.
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On the HealthShots website, endocrinologist V. Mohan brought together five habits that he considers important for metabolic health and disease prevention.
1. Avoid spending many hours sitting
You don't have to spend hours at the gym to get benefits. According to Mohan, about 30 minutes of brisk walking on most days of the week can help improve insulin sensitivity and the way your muscles use glucose.
The expert also draws attention to long periods of sedentary lifestyle. Even those who exercise regularly should try to get up and move throughout the day.
"Physical exercise is one of the most powerful medicines we have and it's free," he says.
2. Give preference to less processed foods
Another point highlighted by the endocrinologist is the quality of food. Sugary drinks, confectionery products, processed snacks, foods made with refined flour and other ultra-processed foods can take up the space of meals prepared with simpler ingredients.
The guideline is to prioritize foods close to their natural form and maintain a varied and balanced diet.
"Eating healthy doesn't mean eating less, but eating smarter," explains Mohan.
3. Sleep between seven and eight hours
Reducing sleep time to try to gain more hours in the day can have an impact on metabolic health.
According to the doctor, getting too little sleep can increase the release of stress-related hormones, interfere with appetite, decrease insulin sensitivity and encourage weight gain.
The recommendation is to aim for between seven and eight hours of good quality sleep per night, whenever possible.
4. Manage stress
Prolonged stress can also affect metabolic processes. When the body is constantly under tension, there is a greater release of hormones such as cortisol.
According to Mohan, high levels of this hormone can contribute to increased blood glucose and the accumulation of abdominal fat.
Strategies for managing stress, such as physical activity, adequate rest and leisure time, can help protect health more broadly.
5. Don't wait for diabetes symptoms to appear
Type 2 diabetes can progress for years without causing clear signs. Therefore, waiting for symptoms to appear is not a good strategy for discovering changes in glucose.
"The truth is that diabetes often remains silent for years", warns the endocrinologist.
Early diagnosis of pre-diabetes allows you to adopt lifestyle changes before the disease progresses. People with risk factors should talk to a healthcare professional about the need and frequency of exams.
Staying active, taking care of your diet, sleeping well, controlling stress and carrying out preventive monitoring form a combination that can contribute to better metabolic health and reduce the risk of type 2 diabetes.
Eating fruit for dinner can help control glucose, study finds
Research carried out with obese adults showed that fruit consumption at night is associated with a better glycemic response during sleep, contradicting the idea that this habit harms metabolic health.