According to the International Diabetes Federation (IDF) 2019 report, there are approximately 77 million people with diabetes in India and 43 million people between the ages of 20-79 with undiagnosed diabetes. Although this metabolic disorder has recently increased in people of all ages, its incidence in young people has increased by 5-10 percent.
The incidence of OPD in patients with adolescents and middle-aged (20–50 years of age) is increasing. “Poor lifestyle is one of the main reasons for the catastrophic increase in this population in India, in which unhealthy eating habits and physical inactivity lead to weight gain.
Reduce refined carbohydrates and sugar: Eating foods high in sugar and carbohydrate content can raise blood sugar levels, which can lead to diabetes over time. Instead of refined carbohydrates, it is better to choose complex carbohydrates such as whole grains, oatmeal and vegetables.
Quit smoking: Smoking causes insulin resistance, which can lead to type 2 diabetes. Quitting smoking reduces the risk of diabetes.
Exercise regularly: It is important to stay physically active and avoid a sedentary lifestyle. Try to engage in physical activity such as walking, swimming, cycling, yoga, etc. for at least 30 minutes every day. However, outdoor activities should be avoided if there is a lot of fog or pollution outside.
Eat a good amount of fiber: Getting plenty of fiber in the diet is good for weight management and gut health. Adequate amounts of fiber in the diet can help prevent spikes in insulin and blood sugar levels.
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