Diabetes, particularly Type 2 diabetes mellitus (T2DM), is a significant health issue that affects millions globally. In India alone, T2DM impacts approximately 77 million adults, with projections estimating this figure to rise to 134 million by 2045. Managing this chronic condition is essential to avoid severe complications like heart disease, kidney damage, and nerve issues. On World Diabetes Day, it’s crucial to recognise that lifestyle modifications can make a substantial difference in preventing and managing diabetes. An interdisciplinary approach focused on healthy eating, physical activity, stress management, smoking and alcohol cessation, and sleep optimisation can play a transformative role.
Healthy Eating
Dr. Shalabh Dass, Senior Medical Officer with the Government of Delhi, emphasises the importance of a balanced diet. “Carbohydrate management, portion control, and fibre intake are key to managing blood sugar levels,” he explains. Foods high in fiber, like legumes and whole grains, aid in digestion and help maintain stable blood glucose levels. Moreover, the “plate method,” which divides a plate into specific portions for non-starchy vegetables, lean protein, and healthy carbohydrates, offers a practical strategy for balanced meals.
Physical Activity
According to Dr. Reeti Tewari Dass, Community Health Specialist at The Leprosy Mission Trust India, physical activity is a cornerstone of diabetes prevention and management. “Regular exercise not only helps in weight loss but also improves glucose metabolism,” she notes. Engaging in 150 minutes of moderate aerobic exercise weekly or 30 minutes daily can significantly reduce the risk of diabetes. “It’s also crucial to check blood sugar levels before, during, and after exercise,” Dr. Dass adds, stressing the importance of monitoring to prevent hypoglycemia.
Smoking and Alcohol Cessation
Dr. Nidhi Kalra, Principal at The Leprosy Mission Institute of Health and Research, highlights the role of smoking and alcohol cessation. “Both habits increase insulin resistance and heighten the risk of diabetes complications,” she warns. Reducing or eliminating these factors can aid in maintaining stable blood sugar levels and overall health.
Stress Management
Stress management is another vital aspect of diabetes control. Research indicates that stress can lead to insulin resistance, exacerbating both type 1 and type 2 diabetes. “Relaxation techniques like yoga, meditation, and deep breathing exercises can mitigate stress and enhance metabolic health,” says Dr. Reeti Tewari Dass. Practicing self-care, prioritising hobbies, and joining support groups are effective ways to manage stress, which ultimately benefits glucose regulation.
Sleep Optimisation
“Sleep health is a crucial yet often overlooked factor in diabetes management,” notes Dr. Kalra. Sleep disruptions are common among people with diabetes and can negatively impact glucose control. Good sleep hygiene, including a regular sleep schedule, a restful environment, and avoiding stimulants like caffeine in the evening, supports optimal metabolic health. Adequate sleep can reduce the risk of insulin resistance, helping patients better manage their condition.
The Role of Regular Check-Ups
Along with lifestyle changes, regular medical visits are essential. Health professionals play a critical role in educating patients about diabetes risks, preventive measures, and the importance of consistent blood sugar, cholesterol, and blood pressure monitoring. “An annual eye exam, as well as checks for foot and nerve issues, are crucial for comprehensive diabetes management,” concludes Dr. Dass.
On this World Diabetes Day, let us all pledge to prioritise our health and adopt small but impactful changes to reverse the diabetes epidemic and other chronic diseases.
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