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3 Bad Habits That Puts You At Risk For Diabetes



179262657-660x400Your nutrition and lifestyle choices are a major factor in your risk of developing type 2 diabetes. When you’re aware of what behaviors can increase your risk, you can start to make small, simple changes to lower your chances of being diagnosed with this debilitating disease. And even if you’ve been diagnosed with type 2 diabetes, you can still decrease your risk of developing complications associated with this disease by avoiding these three main lifestyle and dietary bad habits.

1. You Ignore the Scale
Being overweight or obese can dramatically increase your odds of developing type 2 diabetes. Your Body Mass Index (BMI) is an indication of whether your weight for your height falls within a healthy range. To calculate your BMI, you divide your weight in pounds (lbs) by height in inches (in) squared and then multiply by a conversion factor of 703. Or you can just click on this BMI calculator to do the math for you.

If your BMI falls into the overweight or obese category, you have an elevated risk of developing type 2 diabetes. But don’t fret—losing just 10-15 pounds can significantly lower your risk. How can you shed the weight? Review your current diet and identify 100 calories a day you can shave from your typical intake. By cutting out this small amount of calories, you can lose 10 pounds in a year which will lower your overall diabetes risk. That’s as simple as switching from cream to milk in your cup of coffee or by taking in just two less teaspoons of oil per day!

Even if your BMI indicates you’re at a healthy body weight, you still may be at an increased risk for diabetes if you have a wide waistline (30 inches or wider for women or 35 inches or wider for men). A wide waistline indicates an excess amount of visceral fat, otherwise known as belly fat, which can increase insulin resistance in your body—not to mention increase your risk for heart disease and certain cancers as well.

To slim your waistline, avoid simple sugars and refined carbohydrates and choose whole grains instead. In addition, include healthy monounsaturated fats (such as those found in avocados and olive oil) and omega-3 fatty acids (such as those found in fish and chia seeds) into your diet on a regular basis as these fats have been found to shrink inches from your waistline.

2. You Dismiss the Signs of Stress

Research has shown that chronic stress can elevate the risk of diabetes. If you’re constantly tired and anxious, incorporate deep breathing into your regular daily routine or any time you’re faced with a stressful situation. Deep breathing has been shown to be one of the best ways to lower stress in your body—and the best part is that you can do this anywhere! When you breathe deeply it sends a message to your brain to calm down and relax. To do this, follow these easy steps:

Sit in a comfortable position and place one hand on your stomach just below your ribs and the other on your chest.
Breathe in deeply through your nose so that the air pushes out your belly, but the hand on your chest remains stationary.
Now, breathe out slowly through pursed lips as if you were whistling. The hand on your stomach should go in. Push all of the air out of your lungs.
Then repeat these slow, deep breaths 5 to 10 times.
Deep breathing can slow your heart rate, reduce tension, and reduce elevated stress hormones helping to protect you against chronic stress and diabetes.

3. You Sit Still
Inactivity not only increases your risk of becoming overweight or developing heart disease, but it’s also a large factor in developing diabetes. The more active you are, the more sensitive your cells stay to insulin and the better they can process blood sugar. When you’re inactive, your cells are more likely to become insulin resistant, meaning they won’t allow insulin into the cell. This causes your blood sugar, which is transported by insulin remaining in the blood stream, to elevate over time. To prevent this, aim to be physically active for a minimum of 30 minutes per day. And keep in mind, exercise is cumulative! That means that if you walk briskly for 10 minutes three times per day, it’s just as beneficial to your health as walking for 30 minutes all at once. So get up and start moving!


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Health and Food

Avoid These Nigerians Food To Burn Stubborn Belly Fat (Video)



Being overweight or obese can be detrimental to your health. It is not advisable to have excess fat in the abdominal cavity because it can lead to some health issues. Getting your dream body will not be easy and you need to make some sacrifices to your diet. You will also need to turn a blind eye to some fatty foods.

If you’re ready to get rid of the belly fat, then stay put as Information Nigeria brings you some important tips that will help.

1. Avoid sugar and carbonated drinks

Did you know that consuming sugary substances like coke, fanta can lead to weight gain and a number of health problems like high blood pressure?. This is due to the high fructose content found in added sugars. Taking sugar-filled drinks may slow your metabolism and this in turn can make it harder for your body to burn fat. Fructose can only be metabolized by your liver. When you consume too much, you push your liver to its limit and it becomes overloaded, then it turns the fructose into fat and it ends up getting stored in your belly. To avoid putting yourself from risk, you should cut back on foods and drinks that contain huge amounts of sugar.


2. You also have to forgo junk foods like meat pie, cakes, rolls, candies, burgers, ice cream and cookies. You also need to do away with heavy foods like eba, akpu, pounded yam, rice among others. Switch up your eating habits and opt for a more balanced-diet if you want to burn your belly fat. Avoid consuming refined carbs like bread, pizza, potation chips etc. You should also stay away from processed and heavy foods because they contribute to stubborn belly fat. You should choose to eat proteinous foods like fish, eggs, and milk. starch contains fat, sugar and salt. They help a person feel fuller so you don’t end up looking for something to munch on after eating. It basically keeps hunger at bay.

3. Eat the right amount of fruits, vegetables, fibrous foods and whole grains – You can add vegetables, fruits and whole grains to your weight loss diet. They provide essential vitamins, minerals, fiber and other substances that are good for your body. Examples of fibre rich foods include; beans, broccoli, avocados, apples, oatmeal brown rice and whole grain bread.

4. Try to incorporate exercise into your daily or weekly routine – Exercise helps to speed up your metabolism and helps you shed weight. The bitter truth is that wearing just waist trainers and staying put in one position will not make you lose that stubborn belly fat. You should hit the gym.

5 Reduce alcohol intake – Excess intake of alcohol also leads to a host of health problems especially the build-up of fat in the belly area. Have you ever noticed that those who drink alcohol, especially men, often develop ‘pot-bellies’. Alcoholic drinks like beer provide your body with calories and very little nutrients. It can also increase your appetite. Replace the alcoholic drinks with water or alternate with low calorie, non-alcoholic beverages. Too much alcohol can cause liver damage and other serious health problems.

6. Try out apple cider vinegar – Apple cider vinegar is made in a two-step fermentation process. It is obtained from apples that have been crushed, distilled and fermented. Acetic acid is the main active component of apple cider vinegar. It is safe for consumption in small quantities and can be taken as a supplement. Do not also consume it straight from the bottle or in its pure form. Add 1 to 2 tablespoons to water before you drink. You can also add honey or lemon. It is best to drink it before your meals. Research shows it has many health benefits, such as lowering blood sugar levels.

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Williams Uchemba And His Wife Exchange Wedding Vows In Lagos (Video)



Williams Uchemba and his wife, Brunella Oscar

Williams Uchemba and his wife, Brunella Oscar

Popular Nigerian actor, Williams Uchemba and his wife, Brunella Oscar have officially solemnized their union.

The couple finally exchanged their wedding vows at Dominion city church in Lagos state.

The beautiful wedding ceremony was reportedly officiated by the founder of the church, Dr. David Chukwudi Ogbueli alias Papa Eagle.

Celebrities, fans and well-wishers poured in congratulatory message for the couple after photos and videos from the ceremony hit the internet.

The actor wore a sleek tuxedo, while his bride,  wore a lovely white gown.

Read Also:Actor Williams Uchemba Set To Walk Down The Aisle With Mystery Woman

Watch the videos below:

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Actor, Model, Comedian, Philanthropist… Meet The Latest Groom, Williams Uchemba



Williams Uchemba

Williams Uchemba

Williams Uchemba, who was born on October 22, is an actor, motivational speaker, model, comedian, entrepreneur and philanthropist. The Abia-born thespian graduated with a Bachelor’s Degree in International Relation from the University of Nigeria, Nsukka in Enugu State.

Uchemba began his career in the early 2000s as a child actor and came into the limelight in 2001 after appearing in the Nollywood blockbuster movie, “The Journey of the Dead” along with Olu Jacobs, Ramsey Noah, and Pete Edochie.

Since then, the multi-talented actor never looked back as he has gone ahead to feature in more blockbuster movies like Sugar Rush (2019), Merry Men 2(2019) and Story Story: The African Rideshare (2018). He is the recipient of several awards.

The actor adopted an 18-year-old furniture maker in June and he promised to sponsor his education. He recently got married to his longtime girlfriend, Brunella Oscar at her hometown, Alor in Anambra state. The actor’s wife, Brunella opened up on their love story with Wedding Digest Naija and she disclosed that she made the first move. According to the English trained medical doctor, they both met on Facebook after she sent him a message.


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