Over the last three decades, the prevalence of diabetes has gradually climbed in India and around the globe, with India bearing a substantial share of the global burden. We are aware that India is quickly rising to prominence as the world’s center for diabetes.
Diabetes is not only becoming more prevalent among patients, but it is also manifesting at a much earlier age. By 2045, about 134 million Indians will have diabetes, according to the International Diabetes Federation. Those with diabetes have an increased risk of heart attacks, strokes, and renal failure. Diabetes is a chronic illness that develops when the body either cannot utilize the insulin that the pancreas makes properly or does not create enough of it. One hormone that controls blood sugar is insulin. Our lifestyle choices are quite important in determining our risk of acquiring diabetes, even if age and genetics also play a part. In recent years, there has been a notable increase in the number of diabetes patients in India due to a combination of inactive lifestyles, bad eating habits, inadequate sleep, and elevated stress levels. Diabetes is mostly caused by all of these variables.
1. A Lifestyle of InactivityOne of the major risk factors for type 2 diabetes is a sedentary or inactive lifestyle. Most people in the working population have professions that require them to remain still for extended periods of time and have unpredictable work schedules. In the absence of consistent exercise, surplus sugar remains in the circulation instead of being sent to the muscles for energy, which interferes with the body’s reaction to insulin and results in a persistently elevated condition of high blood sugar. Among the many advantages of exercise for diabetes management include reductions in blood pressure, blood sugar, and body fat. Frequent exercise increases the amount of sugar (glucose) that is absorbed by the fat, liver, and muscle cells in your body. Insulin resistance is reduced as a result of the body responding to insulin better. It is advised to engage in 150 minutes or more of physical activity and exercise each week. You may raise your level of physical activity by making little adjustments like using the stairs, walking every day, and taking breaks from sitting.
2. Poor Eating PracticesThree main dietary variables contributed to the rise in type 2 diabetes incidence worldwide: eating too many processed foods, eating too much-refined rice and wheat, and not getting enough whole grains. There are ultra-processed foods (often referred to as “junk foods”) all around. These foods often consist of prepackaged and processed snack items with lengthy ingredient lists that are heavy in calories but lacking in nutrients. Having too much of the sugars and fats in these meals might make you gain weight. Diabetes and thus extra weight are related. Diabetes must be controlled mostly by diet. One way to control blood sugar levels is via food:
foods with little salt content-foods devoid of trans fats and low in saturated fatIncreased produce and fruits whole grains with a lot of fiberAvocados, almonds, and olive oil are examples of healthy fats. controlled carbohydrate intake sufficient protein from plant or lean animal sources.
3. Restless Nights and Excessive StressAlthough not a direct cause of diabetes, stress is thought to have a role. The body produces “cortisol,” a stress hormone that is hostile to insulin function, while under stress. Blood sugar rises due to stress hormones. Therefore, to regulate it, you could need additional insulin or medicine. Young individuals are more likely to acquire diabetes because they often trade sleep for time, staying up late to fulfill deadlines or talk. Lack of sleep may lead to an imbalance in hormones that control appetite, making you feel more hungry and consequently more inclined to overeat and gain weight. Good sleep hygiene practices involve both evening and daytime routines like these: Engaging in regular exercise a consistent sleep patternAvoiding stimulants before bed, such as nicotine or coffee, and maintaining a calm, dark, and chilly bedroom
