Diabetes at 30? Habits That Put Young Indians at Risk 5 Prevention Tips for Millennials and Gen Z in India | Health

India, often called “Diabetes Capital of the World’ is facing a growing wave of new cases, many of them shocking young people and even teenagers. Contrary to the popular belief that diabetes mainly affects the elderly, diabetes is affecting more and more young people.

Studies have shown that people under the age of 30, and sometimes younger, are now experiencing prediabetes, disorders glucose metabolism and even type 2 diabetes. In an interview with HT Lifestyle, Dr Advait Sharma, Chief Medical Officer of Truworth Wellness opined, “This trend raises important questions about the role of lifestyle, stress and genetics in the development of diabetes. Also, in a corporate environment, stress can come from a variety of sources, such as workload, tight deadlines, job insecurity, and even pressure to perform. However, many young people do not take adequate measures to manage stress, sometimes turning to alcohol, smoking or overeating as coping mechanisms, which can increase the risk of diabetes.’

He recommended some lifestyle changes that can help young people –

1. Eating a balanced diet:

A diet rich in whole foods, including fruits, vegetables, lean proteins, and whole grains, can help keep blood sugar levels stable. Avoiding processed foods and sugary drinks can also make a big difference.

2. Stay physically active:

Regular exercise is the cornerstone of diabetes prevention. Physical activity helps regulate blood sugar, improves mood and reduces stress. Simple activities like taking the stairs, walking to meetings, or even stretching at your desk can help reduce the effects of a sedentary lifestyle and effectively combat stress.

3. Stress management:

It is recommended that you choose healthy stress-relieving techniques such as deep breathing, mindfulness or yoga to avoid unhealthy coping mechanisms such as excessive alcohol consumption or smoking. It can help you prevent chronic diseases like diabetes and keep your overall health in check.

4. Adherence to the sleep regime:

Sleep plays an important role in regulating blood sugar levels. Research has shown that poor sleep can increase insulin resistance, a risk factor for type 2 diabetes. Maintaining a consistent sleep schedule and ensuring adequate rest can go a long way in supporting metabolic health.

5. Regular health checks:

Early detection of prediabetes can help prevent the risk of high sugar levels that eventually affect your health. Annual health checkups that include blood sugar tests can identify individuals at risk, allowing for early intervention.

Dr. Advait Sharma concluded, “As diabetes increasingly affects India’s younger population, it is imperative to consider the role of lifestyle, stress and genetics in its development. In a corporate environment, the pressures young adults face can increase these risks, but by adopting healthier habits such as eating a balanced diet, staying active, managing stress and getting enough sleep, they can significantly reduce their risk of developing diabetes. By making these simple but impactful changes, young professionals can take control of their health, prevent diabetes, and lead healthier, more productive lives.”

Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your doctor with any questions you may have about your condition.