A genetic predisposition can increase the likelihood of developing diabetes.
Approximately 77 million individuals out of India’s 1.4 billion population are affected by diabetes, placing India second only to China in the number of diabetes cases. Diabetes, characterized by elevated blood glucose levels, is a chronic condition that, if left unmanaged, can lead to cardiovascular diseases, kidney diseases, vision loss, and other severe health complications. Type-1 and type-2 diabetes are the most prevalent types, with genetics playing a significant role in both cases. Having a family member with diabetes automatically increases one’s risk of developing the condition. Given this scenario, what lifestyle changes can one make to reduce the risk of diabetes? To address this question, Onlymyhealth consulted with Dr. Suranjit Chatterjee, Senior Consultant in Internal Medicine at Indraprastha Apollo Hospitals, New Delhi.
Factors that increase the likelihood of developing diabetes
Numerous factors elevate the risk of diabetes. Here are several, as outlined by the US Centers for Disease Control and Prevention (CDC):
Type-1 Diabetes
- Family history: Having a family history of diabetes increases your risk.
- Age: Children, teenagers, and young adults are at a higher risk.
Type-2 Diabetes
- Being overweight or obese.
- Prediabetes: This condition occurs when your blood sugar level is elevated but not high enough to be classified as type 2 diabetes.
- Family history.
- Age: Being 45 years or older.
Tips for Preventing Diabetes through Lifestyle Changes
“The onset of type 1 diabetes occurs suddenly,” stated Dr. Chatterjee, “therefore, there are limited preventive measures.” However, after diagnosis, management is possible through insulin, medication, appropriate nutrition, and a healthy lifestyle.
Type 2 diabetes, fortunately, is largely preventable, the doctor emphasized. Due to its strong association with lifestyle factors, prevention is achievable to some extent through adopting healthy habits. Here are five essential lifestyle tips for preventing type 2 diabetes, particularly if you have a genetic predisposition:
1. Lose Weight
Given that being overweight or obese increases the risk of type 2 diabetes, weight loss can be a preventive measure. Achieving weight loss requires a combination of proper nutrition and regular exercise. Tips such as portion control and avoiding a sedentary lifestyle can be beneficial in this regard.
2. Balanced Food
Including healthy, balanced meals as part of a healthy lifestyle is crucial. Ensure your meals contain all macronutrients and food groups. Prioritize seasonal fruits and vegetables, whole grains, complex carbohydrates, proteins, and healthy fats to provide ample nutrition.
3. Exercise
Adequate physical activity is essential for preventing type 2 diabetes. Engage in activities such as brisk walking, playing sports, swimming, practicing yoga, cycling, or any exercise of your choice. Regular exercise helps protect against this disease while also promoting overall fitness and happiness.
4. Stress Management
Dr. Chatterjee highlights stress as a contributing factor to diabetes. Therefore, it’s important to manage stressful situations effectively. Techniques such as deep breathing, meditation, and yoga can be beneficial in stress management.
5. Sleep
Proper sleep is often overlooked but is a crucial aspect of a healthy lifestyle. Aim for 7-8 hours of sleep each night and establish a consistent sleep routine. Ensure your sleeping environment is comfortable and cool, and avoid consuming caffeine and heavy meals close to bedtime to promote sound sleep.
Living with type 2 diabetes can impose significant restrictions on your life. If it runs in your family, it’s essential to take proactive steps to prevent this disease and maintain a happy and healthy life.