Habits play a significant role in shaping our lives and influencing our health, happiness, and overall well-being. Every person including individuals managing Diabetes has one or the other unhealthy habits and it is crucial to understand analyze and overcome those habits for a happier and healthier life.  While some habits can be beneficial, others may appear harmless but can have severe consequences, causing us to suffer both physically and emotionally. In this blog, we will explore common habits that can negatively impact those with diabetes. By identifying these habits, we can take steps to eliminate them from our lives and pave the way for a healthier and happier future. Unhealthy habits that most people have are of three types they are as – Food habits, drinking habits, and other unhealthy habits.

Most of the habits are such that we don’t even think that these habits are so harmful to us and are going to affect us in the longer term which is crucial for Diabetic patients.

1 . Having food after sunset:

The stomach as everyone knows has 3 most important things to do

• To store the food
• To break down the food into a liquid mixture
• Empty the liquid into the small intestine

But if we eat after the fire (Jathar agni) in our belly which usually helps in food digestion, has vanished which eventually happens after sunset, this hardens the process of digestion and results in indigestion and the creation of various gases in the stomach, and this unhealthy habit opens the door for many diseases including Diabetes. 

Healthy alternative: have your food an hour before sunset, it will give your stomach sufficient time to digest the food. If it is not possible for you another option is to have a glass of milk and 2 bananas at night. 

2 . Unhealthy snacking:

Many people have the habit of having fried snacks in their free time while working while watching TV etc, this happens because our mind is always compulsive and we feel like eating every time, this habit makes us fall sick as it directly affects the health of the Diabetic patients.

Healthy alternative: If you feel hungry just chew some fennel seeds (sauf) or jeera or drink some warm water.

3 . 6 to 8 hours time gap:

When we eat food, it takes time for around 6 hours to digest the food, in between this process if we eat the food again within 6 hours, the digestion process gets affected leading to constipation, acidity, excessive gasses, etc which is even worse for those who are managing Diabetes.

Healthy alternative: incorporate probiotics, proteins, or healthy food options that will make you feel full for a longer period, and manage your stress, this will help in reducing overeating habits. For good digestion, sit in vajarasana for 5-10 minutes.     

4 . Sedentary Lifestyle:

Sitting for prolonged periods without engaging in physical activity can have detrimental effects on our health. It can lead to weight gain, muscle weakness, poor circulation, and an increased risk of chronic diseases like heart disease and diabetes.

Healthy alternative: Incorporate regular exercise into your daily routine. Aim for at least 30 minutes of moderate-intensity aerobic activity, such as brisk walking, jogging, or cycling, most days of the week. Additionally, try to break up long periods of sitting by taking short breaks to stretch, walk around, or do light exercises.

5 . Smoking:

Smoking tobacco is one of the most harmful habits that is dangerous for Diabetic patients, causing various health issues, including lung cancer, respiratory problems, heart disease, and stroke. It not only affects the smoker but also harms those around them through secondhand smoke.

Healthy alternative: Quit smoking altogether. Seek support from healthcare professionals, join smoking cessation programs, or use nicotine replacement therapies if needed. Surround yourself with a support network of friends and family who can help you stay motivated and provide encouragement.

6 . Excessive Alcohol Consumption:

Regularly consuming excessive amounts of alcohol can have severe health consequences, including liver disease, cardiovascular problems, Diabetes, mental health issues, and addiction.

Healthy alternative: Practice moderation and limit your alcohol intake. Stick to recommended guidelines, which suggest no more than moderate drinking, defined as up to one drink per day for women and up to two drinks per day for men. If you have difficulty controlling your alcohol consumption, seek professional help from a healthcare provider or support groups.

7 . Poor Sleep Habits:

Inadequate sleep or poor sleep quality can negatively impact your overall health and well-being. It can lead to fatigue, impaired cognitive function, a weakened immune system, mood disturbances, and an increased risk of chronic conditions like obesity and diabetes.

Healthy alternative: Prioritize good sleep hygiene. Establish a consistent sleep schedule, aiming for 7-9 hours of quality sleep each night. Create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet. Avoid electronic devices, caffeine, and stimulating activities close to bedtime. If you continue to experience sleep problems, consult a healthcare professional for further evaluation and guidance.

Conclusion

Identifying and addressing harmful habits is essential for maintaining good health and well-being, especially for individuals managing diabetes. By replacing unhealthy habits with healthier alternatives, such as having timely meals, choosing nutritious snacks, staying physically active, avoiding smoking and excessive alcohol consumption, and prioritizing quality sleep, we can significantly improve our overall health and reduce the risk of complications related to diabetes. Remember, small changes in habits can lead to significant long-term benefits, so take the necessary steps today for a healthier and happier future.