Spending long hours working in front of screens, getting inadequate sleep, eating unhealthy food, and getting very little exercise, are some of the hallmarks of the current era when people have precious little time to take a break and focus on something far more important: health. Over the past few decades, diabetes has become far more commonplace, with children and adolescents being diagnosed with it as well.
In India, this problem is particularly severe as one in five adults will be diagnosed with the condition. While current estimates suggest that 101 million have diabetes, this number is expected to surge to 125 million by 2045.
Diabetes is a metabolic disease that occurs when the body becomes resistant to or produces little to no insulin, resulting in high levels of glucose in the blood.ii Diabetes leads to several other complications which can be divided into two groups: microvascular and macrovascular. Microvascular complications are diabetic retinopathy (affecting the eyes), nephropathy (kidney problems), and neuropathy (neural dysfunction). Some of the macrovascular complications include coronary artery disease (mainly resulting in a heart attack or myocardial infarction), stroke, and peripheral arterial disease (affecting the hands and legs). There are several risk factors associated with diabetes such as obesity, tobacco usage, inadequate physical activity, unhealthy diet , and family history. However, there are several ways in which patients with diabetes can manage the condition and prevent complications. They are:
Quit smoking:
It is an established fact that patients who smoke or are exposed to secondhand smoke are at a higher risk of several macrovascular and microvascular complications, and premature death. Patients should quit smoking or seek help in case they have trouble doing so.
Weight management:
Obesity and being overweight are some of the key drivers behind diabetes and its complications. A person is said to be overweight or obese if their body mass index (BMI) is above 25kg/m2. For such individuals, a weight loss of 3-7% can prevent the progression from prediabetes to diabetes. Furthermore, weight loss greater than 10% can even aid in its remission and prevent other conditions.
Healthy diet:
For patients with diabetes, a one-size-fits-all diet plan may not work. Hence, it is necessary for patients to speak with their healthcare provider to formulate tailored dietary plans. Ideally, a healthy diet must include non-starchy vegetables, whole grains, legumes, whole fruits, nuts and seeds, and low-fat dairy products, while avoiding ultra-processed foods with excess salt, sugar, and fats. Certain diets such as the DASH diet and Mediterranean diet have shown immense promise in preventing progression to diabetes.
Adequate physical activity:
Our ancestors were far healthier than we were as they did not have any modern conveniences like today. As they had to do their own foraging and hunting, which involved strenuous physical activity, they were far fitter than many today. Patients with diabetes can immensely benefit from physical activity. A minimum of 150 minutes of moderate-intensity physical activity per week such as a brisk walk is beneficial for patients with prediabetes. Even among children and young adults, such physical activity can reduce abdominal fat and increase insulin sensitivity.
Other measures: Apart from monitoring blood glucose levels, several other methods such as periodic full body check-ups, avoiding or limiting alcohol consumption, getting adequate sleep, and avoiding drug abuse can further aid in managing diabetes.
In the fast-paced modern world, individuals often forget about taking care of their health, leading to adverse consequences. While diabetes is one of the risks of such a lifestyle, it can be avoided by understanding the disease and how it affects various parts of the body. Creating awareness and encouraging individuals to adopt positive lifestyle changes will not only protect against diabetes and its complications but also help them live longer and healthier lives.
