According to a study published in BMJ, night shifts associated with unhealthy lifestyles can put you at a particularly high risk of type 2 diabetes. It is well known that unhealthy lifestyle behaviors such as smoking, poor diet and low exercise, as well as excessive weight or obesity increases the risk of type 2 diabetes. Shift work, especially night work, has also been associated with a greater risk of type 2 diabetes. However, the researchers believe that this is the first study on joint effects unhealthy lifestyle and night shift shifts at the risk of type 2 diabetes.
For this study, the work of a rotating night shift was defined as working at least a three-day shift per month, in addition to the day and evening shift this month. An unhealthy lifestyle was determined using four main factors: being overweight, being a smoker, doing less than 30 minutes of exercise a day, and having a bad diet.
For 22-24 years of follow-up, 10,913 out of 1 43,410 nurses reported a diagnosis of type 2 diabetes. For every five years of working night shifts, nurses accounted for almost a third (31%) were more likely to be diagnosed with type 2 diabetes.
Here are some diet tips you should keep in mind to keep diabetes in the bay:
- If you are at risk for developing diabetes or are suffering from diabetes, you should follow a diet low in carbohydrates. Consumption of foods high in carbohydrates enters the bloodstream, leading to a jump in blood sugar. Therefore, it is better to eat foods low in carbohydrates.
- Excess fat, especially if it is stored around your abdomen, can increase your body's insulin resistance, which can lead to unstable blood glucose levels. It is best to effectively manage your weight.
- Limit alcohol intake. Alcohol can lead to weight gain, as well as an increase in blood pressure and triglyceride levels, which further increases the risk of developing diabetes.
- Eat a diet that is loaded with protein, fiber and essential vitamins and minerals. Protein and fiber are digested slowly, which also causes a delay in the growth of blood sugar levels. Moreover, they keep you fuller longer, without giving you thirst and overeating.
- Watch for sugar in canned and processed foods. Using them regularly can not only increase the risk of cardiovascular problems, but also increase the chances of diabetes.
- Make sure you do any physical activity or other, no matter how busy you are. You must pull at least 30 minutes of your time to run, jog, walk or play sports.
- Are you loading enough vitamin D? Some studies are related to vitamin D with blood sugar control. People with low levels of vitamin D are more likely to develop diabetes.
Follow these simple dietary tips to prevent diabetes and ensure a healthy life!