While we agree that genetics play an essential role in the chances of having diabetes, there are several seemingly harmless habits that we indulge in that increase the risk of diabetes. Some studies show that lifestyle and diet choices put you at risk of diabetes. Here are some of the habits which can increase the risk of diabetes.

Skipping Breakfast

This looks pretty harmless on the surface, and many of us are guilty of it. It is often said that breakfast is the most important meal of the day, this is true, and it cannot be overemphasized. Not eating breakfast is a very harmful habit that can cause issues in the long run. People who do not eat breakfast are at a high risk of type 2 diabetes. Not eating breakfast can cause you to overeat for lunch, which can cause obesity over time. Obesity is one of the risk factors for diabetes. Also, not eating breakfast results in high insulin resistance, increasing the chances of developing type 2 diabetes. It is vital to take time each day to eat a healthy meal for breakfast to avoid diabetes.

Lack Of Physical Activity

It is essential to note that obesity and old age are the leading causes of diabetes. While you can’t change factors like genetics, age, or ethnicity, it is possible to make lifestyle changes like adjusting diets and exercising regularly. Research has shown that regular exercise can keep away diabetes. Sitting for too long can increase the risk of developing type 2 diabetes. 

Medical professionals have advised that people reduce the amount of time sitting down. Ensure that you take out time to move around and stretch at least every thirty minutes, even if you have a job that keeps you seated for long. Also, ensure that you are not inactive for too long, take on tasks that cause you to exercise and move your body as regular exercise helps keep body weight in check.

Taking A Lot Of Sugary Drinks

Many people take in a lot of sugary drinks to quench their thirst. These drinks are most times addictive and are hard to cut off. These drinks most times contain a large amount of sugar, and frequently consuming them would drastically increase your blood sugar level and increase the risk of diabetes. If you must take a drink, it is advisable to indulge in healthy options like unsweetened tea, unflavored water, etc. These substitutes help to avoid causing your excellent body harm. 

Insufficient Intake Of Water

Inadequate consumption of water is a habit that most people tend to have. It is a very unhealthy habit as people who do this sometimes substitute sugary drinks for water, and water cannot be substituted by anything. Studies show that regular water intake reduces the risk of diabetes as water helps keep the liver and kidneys functioning properly. 

Insufficient water intake stops the liver and kidneys from working correctly, which can cause an increase in blood sugar levels. Adults should take at least eight glasses of water every day. Aside from preventing diabetes, drinking water provides several additional health advantages.

Insufficient Sleep

While this might not look like a problem, research has shown that inadequate sleep can cause you to develop diabetes. When a person loses sleep, the body releases stress hormones such as cortisol. The release of cortisol may result in blood sugar levels shooting up. Also, the insulin released after meals is lesser than it should be, leading to drastically blood glucose levels. When this happens, blood glucose levels rise, increasing the risk of diabetes.

Researchers have also shown that persons who are more active at night are more likely to get diabetes. They mostly snack at midnight, drastically increasing your blood sugar levels. Eating a proper three-square meal helps you reduce the urge to snack at midnight. And if you must snack, avoid indulging in sweets and carbs as it can cause immense weight gain and obesity, which is the leading cause of diabetes asides from genetics. If you must snack, go for healthy alternatives like veggies or fruits. Also, try to get adequate sleep, as it is essential to keep the body fit and in proper shape.

Eating Processed Food

Studies have shown that taking processed food increases the risk of developing diabetes, cancer, depression, etc. For diabetes, there is a fifteen percent risk of developing diabetes if you consume processed food. A study shows that a person who consumes processed food being obese is high as they tend to eat up more calories and do not take in proper diets. 

Highly processed food does not provide the wholeness that unprocessed food offers. Choosing whole foods over processed food is essential to living a healthy and productive life. While shopping for groceries, ensure that you watch ultra-processed foods by checking out the ingredients used. If you do not recognize most ingredients, opt for a healthier option.


Smoking increases the likelihood of developing type 2 diabetes by thirty to forty percent. Although there is no proven relationship between smoking and diabetes is; however, in several cases around the world, smokers have been linked to diabetes. It is vital to break the habit of smoking if you want to keep diabetes at bay.

Taking In Starchy Carbs

Taking in a lot of white bread, white rice, potatoes, pasta etc. can cause a rise in your sugar levels. Eating all of these carbs can cause you to gain weight, triggering diabetes. Instead of taking white bread, change to whole grain bread and instead of white rice, try brown rice. These changes would help you control your sugar levels and weight.

The above-listed habits might seem harmless, but they turn around to cause avoidable damage to your health over time. Therefore, it is vital that one stays away from them and maintains an overall healthy lifestyle, as this is the key to living a long stress-free life with diabetes.