JULY 25, 2024 - In today's fast-paced world, many find themselves caught in the cycle of long work hours, inadequate sleep, poor diet, and minimal exercise. These hallmarks of contemporary living leave little time for what should be a priority: our health. Over the past few decades, diabetes has surged, with an alarming number of children and adolescents being diagnosed. In India, this issue is particularly dire, where one in five adults is expected to be diagnosed with diabetes. Currently, 101 million people are living with the condition, a number projected to rise to 125 million by 2045.

Diabetes is a metabolic disease that occurs when the body becomes resistant to or produces little to no insulin, leading to high blood glucose levels. The complications arising from diabetes are extensive and can be categorized into two groups: microvascular and macrovascular. Microvascular complications include diabetic retinopathy (eye problems), nephropathy (kidney issues), and neuropathy (nerve dysfunction). Macrovascular complications encompass coronary artery disease, which often results in heart attacks, stroke, and peripheral arterial disease affecting the limbs.

Several risk factors contribute to the development of diabetes, such as obesity, tobacco use, inadequate physical activity, unhealthy diet, and family history. However, there are numerous strategies to manage diabetes and prevent its complications. Smoking exacerbates the risk of both microvascular and macrovascular complications, leading to premature death. Quitting smoking, or seeking help to do so, is crucial for those with diabetes.

Obesity is a major driver of diabetes. A body mass index (BMI) over 25kg/m² is considered overweight or obese. For these individuals, a weight loss of 3-7% can prevent the transition from prediabetes to diabetes. Greater weight loss, exceeding 10%, can even lead to diabetes remission and prevent other conditions.
A one-size-fits-all diet doesn't work for everyone with diabetes. Patients should consult their healthcare providers to develop personalized dietary plans. A healthy diet should include non-starchy vegetables, whole grains, legumes, whole fruits, nuts, seeds, and low-fat dairy products, while avoiding ultra-processed foods high in salt, sugar, and fats. Diets like the DASH and Mediterranean diets have shown promise in preventing diabetes progression.
Our ancestors, who foraged and hunted, were far more physically active and fitter than many people today. Patients with diabetes benefit immensely from physical activity. A minimum of 150 minutes of moderate-intensity exercise, such as brisk walking, per week is beneficial, especially for those with prediabetes. Even among children and young adults, such activity can reduce abdominal fat and increase insulin sensitivity.

Regular blood glucose monitoring, periodic full body check-ups, limiting alcohol consumption, getting adequate sleep, and avoiding drug abuse are all essential in managing diabetes.

As contemporary lifestyles continue to evolve, it's more important than ever to prioritize our health to combat the rising tide of diabetes and its complications.