Maintaining good

health

requires more than just eating right and exercising. Certain everyday

habits

can greatly increase the risk of developing serious conditions like diabetes and high blood pressure. These seemingly harmless habits can have harmful effects on our long-term health. Here are 7 common habits that can elevate the chances of developing diabetes and

hypertension

.

Skipping the most important meal of the day

Breakfast

is often regarded as the most important meal of the day, and for good reason. Skipping breakfast can disrupt the body’s metabolic processes and increase the risk of diabetes and high blood pressure. A study published in the ‘Frontiers’ found that individuals who regularly skipped breakfast had higher blood

sugar

levels and increased insulin resistance, both of which are precursors to diabetes. Skipping breakfast is linked to higher blood pressure. Those who miss this crucial meal often consume more calories later in the day, leading to weight gain, which is a significant risk factor for hypertension.

Longer periods of being seated

Today, sitting for longer hours has become the norm, whether it’s at a desk job or binge-watching TV shows. A sedentary lifestyle is closely associated with increased risks of diabetes and high blood pressure. According to research published in 2021, extended periods of sitting can lead to poor blood sugar control and higher insulin levels.
The American Heart Association (AHA) also warns that excessive sitting can reduce the efficiency of blood flow and lead to higher blood pressure. Doing regular physical activity, even simple acts like standing up and stretching every hour, can help reduce these risks.

Sleeping less or inconsistently

Consistent, quality sleep is important for overall health. Irregular sleep patterns and insufficient sleep can disrupt the body’s natural rhythms and increase the risk of metabolic disorders. The ‘US National Institute of Diabetes and digestive and Kidney Diseases’ published a study showing that irregular sleep schedules can lead to increased blood sugar levels and a higher risk of type 2 diabetes.

The National Sleep Foundation highlights that poor sleep is associated with increased blood pressure. Sleep is vital for the body’s recovery and regulation of stress hormones. Disrupted sleep can cause the body to remain in a state of heightened alertness, which raises blood pressure over time.

Consuming processed foods excessively

Processed foods are often high in unhealthy fats, sugars, and sodium, all of which are detrimental to health. Consuming these foods regularly can lead to weight gain, insulin resistance, and hypertension.
High sodium content in processed foods can cause the body to retain water, leading to elevated blood pressure. Sugary foods contribute to weight gain and increased blood sugar levels, both of which are risk factors for diabetes.

Always being high on stress

Chronic stress has far-reaching effects on health, particularly in increasing the risk of diabetes and hypertension. When stressed, the body releases cortisol, a hormone that increases blood sugar levels.
The AHA points out that stress can also cause temporary spikes in blood pressure due to the body’s natural “fight or flight” response. Over time, these temporary spikes can lead to long-term hypertension if the stress is not managed effectively.

Consuming drinks with a lot of sugar

Sugary beverages, such as sodas, energy drinks, and sweetened coffees, are significant contributors to the development of diabetes and high blood pressure. These drinks are high in added sugars, which can cause rapid spikes in blood sugar levels and contribute to insulin resistance over time.
These drinks can contribute to weight gain and obesity, both of which are major risk factors for hypertension. The high-calorie content and low nutritional value of these beverages can lead to an unhealthy diet and poor overall health.

Lacking in regular exercises

Regular physical activity is essential for maintaining healthy blood sugar levels and blood pressure. A sedentary lifestyle can lead to weight gain, insulin resistance, and hypertension.
Exercise helps the body use insulin more effectively, reduces blood sugar levels, and promotes weight loss, all of which are critical in preventing diabetes and hypertension. Performing at least 150 minutes of moderate aerobic activity each week is recommended by WHO for maintaining good health.