Nutrition & Wellness
Diabetes at 30? Risky habits for young Indians and 5 prevention tips for millennials and Gen Z
India, known as the 'Diabetes Capital of the World,' is witnessing a surge in diabetes cases, with many affecting young adults and even adolescents. While diabetes is traditionally seen as an illness of the elderly, recent studies reveal that individuals as young as 30, and sometimes even younger, are experiencing prediabetes, impaired glucose metabolism, and Type 2 diabetes.
Dr. Advait Sharma, Chief Medical Officer at Truworth Wellness, attributes this alarming trend to lifestyle factors, stress, and genetics. In a corporate setting, stress often arises from heavy workloads, tight deadlines, job insecurity, and performance pressure. However, many young adults fail to manage stress effectively and turn to unhealthy coping mechanisms like smoking, drinking, or overeating, all of which increase the risk of diabetes.
To help prevent diabetes, Dr. Sharma suggests several lifestyle changes:
- Balanced diet: Eating a diet rich in whole foods—such as fruits, vegetables, lean proteins, and whole grains—helps maintain stable blood sugar levels. Avoiding processed foods and sugary drinks is also crucial.
- Physical activity: Regular exercise is essential for blood sugar regulation, stress reduction, and improving mood. Simple activities, like taking the stairs or walking during meetings, can counteract the effects of a sedentary lifestyle.
- Stress management: Adopting healthy stress-relief practices, such as deep breathing, mindfulness, or yoga, can help manage stress without resorting to harmful habits like excessive drinking or smoking.
- Sleep routine: Poor sleep increases insulin resistance, raising the risk of Type 2 diabetes. Maintaining a consistent sleep schedule supports metabolic health.
- Regular health checks: Early detection of prediabetes through annual health check-ups, including blood sugar tests, can help prevent the onset of diabetes.
By making these adjustments, young adults can significantly reduce their diabetes risk and lead healthier, more productive lives.
