According to the findings of a new study, women who find that their jobs are mentally tiring may be at a higher risk of type 2 diabetes. So, here are research-backed ways to help you reduce your risk of the disease if you are in a stressful job.
Around 72 million people in our country suffer from diabetes. This is 49 percent of the global burden of this non-communicable disease. The main triggers behind diabetes, as experts say, are unhealthy body weight and family history. However, a new study says that a tiring job could also be a potential culprit. According to the study published in the European Journal of Endocrinology, women who find their jobs mentally tiring may suffer from type 2 diabetes.
This study states that a mentally draining job like teaching can take a toll on your health raising the risk of type 2 diabetes risk in women. In order to carry out the study, researcher Dr. Guy Fagherazzi and colleagues from the Centre for Research in Epidemiology and Population Health at Inserm (the French National Institute of Health and Medical Research) observed how a tiring job can lead to diabetes. In the study, around 70,000 women participated and around 75 percent of them belonged to the teaching profession. Not only this, according to the findings of the study, 24 percent of women found their work tiring at the beginning of the study itself. The research concluded that around 21 percent of women were likely to get type 2 diabetes, because of their mentally tiring work. Furthermore, it was also attributed to factors like age, dietary habits, smoking status, blood pressure and also family history.
Type 2 diabetes is a condition where your cells are unable to use blood sugar (glucose) for producing energy. This tends to happen when your cells may become insensitive to insulin. So, your blood sugar levels increase. According to the World Health Organization (WHO), diabetes can lead to a whole range of other debilitating diseases starting from blindness and kidney failure to heart attacks and stroke as well. The WHO also estimated that in the year 2016, 1.6 million deaths occurred due to diabetes all over the world. Moreover, it was also the seventh leading cause of death during the same year in India, reveals data from the Institute of Health Metrics & Evaluation Diabetes. All these facts and figures are a wake-up call for us to make small lifestyle changes that can help us significantly to manage the condition. According to the WHO, a healthy diet, exercising on a daily basis, controlling weight and cutting down on tobacco intake, may help you keep diabetes away. Regular screening and taking the medicines prescribed by your doctor are also equally important. Here are ways to curb your stress levels and keep those extra kilos at bay which, in turn, will help you reduce your risk of diabetes.
You can dance
Dancing can not only help you cut down those excess kilos, but it can also lower your stress levels as well. That’s how it can benefit those with type 2 diabetes. According to a study published in the journal Diabetology and Metabolic Syndrome, ballroom dance and Latin dance can enhance your fitness levels, and help you deal with type 2 diabetes and obesity. Obesity is recognized as one of the potent factors leading to diabetes. But, dancing can help you grill your fat and cut down your risk of obesity, helping in preventing diabetes in turn.
Journalling can be helpful
Well, do you remember what you ate last week? If no, then you must start writing down in the dairy right away! According to a study published in the American Journal of Preventive Medicine, those who kept food records were able to battle the bulge. You will not be aware of what goes into your mouth unless you write it down and mindful eating is essential for keeping your weight in check, the cornerstone of managing and preventing diabetes. Keeping a record of what you are eating also helps you monitor the foods that are probably raising your blood sugar levels. Once you flip through the pages of your food journal you will be able to make the necessary alterations in a much better way after the triggers behind overeating or the high glycaemic index foods that are sneaking into your meals.
Eat your meals earlier in the day
According to a study, changing when you eat your food can do wonders to your health. The research, published in the journal Cell Metabolism, revealed that eating earlier in the day can affect our health as much as what we’re eating. It also shed light on the fact that time-restricted diets can lower one’s diabetes risk by managing blood sugar levels. The study found that eating within a six-hour had a better impact on one’s insulin sensitivity than following a 12-hour pattern. Better insulin sensitivity gives you better blood sugar control. Moreover, people who ate in the 6-hour window were able to lower blood pressure. The effect was similar to taking blood pressure medication.
You can take yoga
You should enrich your mind, body, and soul. You should relax! Deep breathing and yoga can help you here. According to a study published in the journal Endocrinology and Metabolism, yoga plays a therapeutic role in managing diabetes along with other lifestyle diseases. Doing yoga on a daily basis can help attain glycaemic control and lower complications in individuals with type 2 diabetes. Moreover, it can also control your eating patterns. Yoga, pranayama, and Sudarshan Kriya can improve your dietary practices and help you stick to your medicines. Yoga can also promote mindful eating which is essential for diabetes management. You should consult your yoga practitioner about the calming asanas you should opt for.