Type 2 diabetes is a lifelong disease caused by the inability of the pancreas to produce enough insulin, the hormone responsible for managing blood sugar levels in the body. It is better to take necessary precautions to avoid it as much as possible. A recent study published by the ICMR reveals that almost 15.8% of the Indian population is prediabetic. If people start making even small changes to their lifestyle, they can play a major role in preventing diabetes.
India is the diabetes capital of the world, home to the second largest population living with type 2 diabetes. According to the National Institute of Health (NIH), more than 77 million Indians suffer from type 2 diabetes, and forecasts indicate that this number could reach 134 million by 2045 if appropriate measures are not taken to control and prevent this phenomenon.

Several studies show that if a person loses at least 7% of their weight, their risk of developing diabetes also decreases by 60%. This is why it is important to maintain a healthy weight. If you are obese, it is important to check your vital signs through a full body scan and then start your weight loss journey under the guidance of a professional. This cannot be ignored if there is an underlying medical problem.

Switch to a healthy, nutritious diet

According to Dr. Mayanka Lodha Seth, chief pathologist at Redcliffe Labs, “one of the main reasons for type 2 diabetes is obesity, which results from avoiding nutritious foods containing bad, fast-absorbing carbohydrates, such as processed foods, packaged fruit juices, and any foods high in fructose. Try switching to more plant-based foods, as they provide enough fiber, vitamins and minerals to the body and help manage blood sugar levels.

Proper workouts and active lifestyle

A sedentary lifestyle is not only a cause of diabetes but of several other lifestyle diseases, such as high cholesterol, increased blood pressure, weight gain, heart health problems and many others, depending on your habits. Regular workouts play an important role in fighting all the above-mentioned health disorders and also help you prevent diabetes. Regular physical activity helps you maintain a healthy weight and lower your blood sugar levels. It also increases your sensitivity to insulin, the hormone responsible for managing blood sugar levels.

Regular health check-ups

With all precautions, one must have regular health check-ups. They help you understand your body better, and if blood sugar levels rise, knowing that over time can help you reverse the disease and keep you away from diabetes. Several studies reveal that by making significant lifestyle changes and getting medical help if necessary, more than 15 to 35 percent of people can reverse prediabetes.

Managing stress

Stress is a major cause of type 2 diabetes because it prevents the pancreas from producing enough insulin, leading to higher blood sugar levels. It is recommended to seek interventions to manage stress, which may improve quality of life and lead to better glycemic control. Try to stay away from environments and activities that trigger your anxiety levels and interfere with managing your blood sugar levels.

Avoid smoking and drinking alcohol

According to Dr Tarun Kumar, Internal Medicine Specialty, Manipal Hospital, Ghaziabad, “Smoking increases the risk of developing type 2 diabetes by 30-40%, and alcohol leads to inflammation of the pancreas, which impairs its ability to secrete sufficient alcohol. insulin. When you have a family history of diabetes or are obese, it is always recommended to take extra precautions to prevent diabetes or at least delay its onset. It is always advisable to avoid smoking and drinking alcohol as they will not only trigger the risk of diabetes but also make it very difficult to exercise, manage stress and adhere to other lifestyle changes. life that can help prevent or manage diabetes.
Diabetes is a serious lifestyle problem that cannot be reversed; This is why it is important to take care of your health beforehand and take preventive measures to control your blood sugar levels. Type 2 diabetes is the most common and insulin production can be managed by making a few lifestyle changes. Track your health and get tested regularly, as this helps you know your blood sugar levels and can help you make informed decisions.