Every one in four young individuals in India between the ages of 15 and 24 today has Type 2 Diabetes (T2D), a condition 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. Numerous variables, such as genetics, lifestyle changes, environmental changes, and barriers to receiving quality healthcare, are contributing to this concerning trend. According to studies, prediabetic symptoms, impaired glucose metabolism, and even Type 2 diabetes are now common in people as young as 30 and occasionally much younger.
We have listed out some lifestyle changes that you need to include daily to not be a prey of diabetes.
Diabetes At Young Age: Tips To Follow
- Proper Diet: A balanced diet should include fresh fruits, vegetables, whole grains, and healthy fats in place of processed meals. Add sources of lean protein such as eggs, salmon, and lentils. Drink less alcohol and sugary beverages 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 extended periods of sitting.
- Reduce Carb Intakes: When making dietary adjustments to help avoid diabetes, it’s crucial to check both the amount and quality of the carbohydrates you consume. Sweetened breakfast cereal, soda, candy, desserts, white bread, and spaghetti are a few examples of foods and beverages that are rich in added sugars or refined carbohydrates.
- Maintain Your Stress Regulation: Include stress-reduction methods in your everyday routine, such as mindfulness exercises, deep breathing exercises, or meditation. Social connections and hobbies can also aid in stress management.
- Make Sleep A Priority: Try to get 7 to 8 hours of good sleep each night. To enhance general well-being and control blood sugar levels, establish a regular sleep schedule and develop a relaxing bedtime ritual.
- Frequent Health Screenings: Annual health examinations should be a top priority for young adults, particularly those with a family history of diabetes. Frequent blood sugar checks can aid in the early detection of diabetes or prediabetes, enabling prompt treatment.
The risk of having diabetes at an early age can be considerably decreased by raising awareness and making sustainable lifestyle modifications.
