Expert suggests ways to manage diabetes among the younger generation


India has nearly 77 million people with diabetes and about 43 million people with undiagnosed diabetes in the 20-79 age group, according to a 2019 report from the International Diabetes Federation (IDF). Although this metabolic disorder has increased in all age groups in recent times, its incidence among young people has increased much more, by 5-10 percent, said Dr. Ashutosh Goyal, Senior Endocrinology Consultant, Paras Hospitals, Gurugram.

He added that experts are seeing an increase in the number of young and middle-aged (20-50 years old) patients in OPD with diabetes. “The exponential growth among this population in India is primarily due to poor lifestyles, which include unhealthy diets and physical inactivity leading to weight gain,” he said.

In addition, various problems have arisen due to the limitations of isolation and working remotely from home. While some people have made positive lifestyle changes by participating in different types of exercise, some have had to limit their physical activity to long hours of work at home, insufficient sleep, increased stress and erratic diets, which have led to weight gain and increased risk. diabetes. …

Major risk factors

The main risk factors for diabetes in young and middle-aged people include:

Family history of diabetes
Lack of physical activity
Smoking and excessive alcohol consumption
Not getting enough sleep
Increased stress
High blood pressure
High cholesterol
A history of PCOS or gestational diabetes


People with diabetes usually experience these symptoms, alone or in combination:

Frequent urination: The frequency of urination increases as the body tries to expel excess glucose from the body.
Increased thirst: Excessive urination leads to dehydration or increased thirst.
Fatigue and tiredness: Due to insufficient sugar levels in the cells, less energy remains in the body.
Weight loss: Because cells cannot absorb enough glucose, fat is burned by the body for energy, leading to weight loss.

Precautionary measures

Reduce refined carbs and sugars: Eating foods high in sugar and carbohydrates can lead to high blood sugar levels, which can cause diabetes over time. Instead of refined carbs, it is better to choose complex carbs such as whole grains, oatmeal, and vegetables.

Quit smoking: Smoking causes insulin resistance, which can cause type 2 diabetes. Quitting smoking can reduce your risk of diabetes.

Exercise regularly: It is important to stay physically active and avoid a sedentary lifestyle. You should try to exercise, such as walking, swimming, cycling, yoga, etc., for at least 30 minutes every day. However, you should refrain from outdoor activities if there is too much smog or pollution outside.

Consume a good amount of fiber: High amounts of fiber in the diet are beneficial for weight control and gut health. Adequate fiber in the diet can prevent spikes in insulin and blood sugar levels.

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