Worried about diabetes at a young age? Here are some tips to avoid it

Last update:December 07, 2024, 2:42 p.m. IST

Doctors have noticed an increase in type 2 diabetes among young Indians. Factors such as lifestyle changes, genetics and environmental changes are major contributors.

In India, one in four young people aged 15 to 24 now suffer from type 2 diabetes (T2D), a disease that is rapidly increasing among the country’s youth. In just 15 years, the number of young people with type 2 diabetes (T2D) has almost doubled. Many variables, such as genetics, lifestyle changes, environmental changes, and barriers to obtaining quality health care, contribute to this worrying trend. According to studies, prediabetic symptoms, glucose metabolism disorders and even type 2 diabetes are now common in people as young as 30 and sometimes much younger.

We have listed down some lifestyle changes that you must include daily to avoid falling prey to diabetes.

Diabetes at a young age: advice to follow

A good diet: A balanced diet should include fresh fruits, vegetables, whole grains and healthy fats in place of processed meals. Add lean protein sources like 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 five times a week for at least 30 minutes. Exercises that promote insulin sensitivity and help people maintain a healthy weight include walking, cycling, yoga and even dancing. Incorporate brief workout breaks throughout your work or study sessions to avoid long periods of sitting.
Reduce carbohydrate intake: When changing your diet to avoid diabetes, it is essential to check both the quantity and quality of the carbohydrates you consume. Sugary breakfast cereals, soda, candy, desserts, white bread, and spaghetti are some examples of foods and drinks high in added sugars or refined carbohydrates.
Maintain your stress regulation: Include stress reduction methods in your daily routine, such as mindfulness exercises, deep breathing exercises, or meditation. Social connections and hobbies can also help manage stress.
Make sleep a priority: Try to get 7 to 8 hours of good sleep every night. To improve overall well-being and control blood sugar levels, establish a regular sleep schedule and develop a relaxing bedtime ritual.
Frequent health checkups: Annual health exams should be a top priority for young adults, especially those with a family history of diabetes. Frequent blood sugar checks can help in the early detection of diabetes or prediabetes, allowing for prompt treatment.

The risk of suffering from diabetes at an early age can be significantly reduced by raising awareness and making lasting lifestyle changes.