Doctors have seen an increase in type 2 diabetes among young Indians. Factors such as lifestyle changes, genetics, and environmental changes are major contributors.
Walking improves insulin sensitivity and helps maintain a healthy weight.
One in four young people aged 15 to 24 in India today has type 2 diabetes (T2D), which is on the rise among the country’s youth. In just 15 years, the number of young people with type 2 diabetes (T2D) has almost doubled. A number of variables, such as genetics, lifestyle changes, environmental changes, and barriers to accessing quality health care, are contributing to this trend. According to studies, pre-diabetes symptoms, impaired glucose metabolism, and even type 2 diabetes are now common in people under the age of 30 and occasionally even younger.
We have listed some lifestyle changes that you need to incorporate daily to avoid becoming a diabetic.
Diabetes at a young age: Tips to follow
- Proper diet: A balanced diet should include fresh fruits, vegetables, whole grains and healthy fats instead of processed foods. Add lean protein sources such as eggs, salmon and lentils. Drink less alcohol and sugary drinks and more water, green tea, or herbal infusions.
- Always be active: Try to incorporate moderate exercise for at least 30 minutes five times a week. Exercises that promote insulin sensitivity and help people maintain a healthy weight include walking, cycling, yoga, and even dancing. Add short exercise breaks to your work or study sessions to avoid sitting for long periods of time.
- Reduce the amount of carbohydrates: When making dietary adjustments to prevent diabetes, it’s important to check both the quantity and quality of the carbohydrates you eat. Sugary breakfast cereals, soda, candy, desserts, white bread, and spaghetti are some examples of foods and beverages that are high in added sugars or refined carbohydrates.
- Maintain your stress regulation: Incorporate stress reduction practices into your daily routine, such as mindfulness exercises, deep breathing exercises, or meditation. Social connections and hobbies can also help with stress management.
- Prioritize sleep: Try to get 7 to 8 hours of good sleep every night. To promote general well-being and control blood sugar levels, establish a regular sleep schedule and develop a bedtime relaxation ritual.
- Frequent Health Checks: Annual health checkups should be a top priority for young people, especially those with a family history of diabetes. Regular blood sugar testing can help detect diabetes or pre-diabetes early, allowing for prompt treatment.
The risk of developing diabetes at an early age can be significantly reduced by raising awareness and making sustainable lifestyle changes.