High blood sugar levels brought on by insulin resistance are what is called type 2 diabetes, a chronic illness. Apart from genetics, which play a major part, lifestyle elements including an unhealthy diet, inactivity, and obesity significantly contribute to the development of the condition. Type 2 diabetes, also known as adult-onset diabetes, mostly occurs in elders after the age of 45. Type 1 and type 2 diabetes can begin during childhood but peak only during adulthood. In the present scenario, many young children and teenagers are also developing type 2 diabetes. This is purely based on extensive changes in lifestyle.
What are the major causes of Type 2 diabetes? How can one understand the lifestyle change and its connection with one’s own body?
Eating Patterns
Harmful eating patterns can cause weight gain and insulin resistance. This includes diets high in refined carbohydrates, harmful fats, and sugary drinks. The risk is also increased by sedentary behavior, such as prolonged sitting and little physical activity. Factors including stress, insufficient sleep, and smoking have been linked to a higher risk of illness. Understanding these linkages is essential for motivating individuals to change for the better sitting is new smoking now a days.
To avoid and manage type 2 diabetes, diet is crucial. Whole foods including fruits, vegetables, whole grains, lean meats, and healthy fats should be the focus of a nutritious and balanced eating plan. It is crucial to stay away from processed foods and sugary beverages. A lower risk of diabetes has been associated with the Mediterranean diet, which prioritizes plant-based foods, lean proteins, and healthy fats like olive oil. To maintain a healthy weight, portion control and attentive eating are also crucial. Adopting a sustained and tailored approach to healthy eating can be facilitated by incorporating dietary changes gradually and getting advice from a qualified dietitian 25-35 gm/day sugar restricted in all individually, salt should be 3-5 gm/day in Indian population.
Exercise
Regular physical activity can significantly lower your chances of developing type 2 diabetes. Exercise boosts overall well-being, increases insulin sensitivity, and aids in maintaining a healthy weight. The secret to sustainability is finding activities that one enjoys and incorporating them into a regular schedule. A healthy weight is also associated with a much lower incidence of type 2 diabetes. Even a small weight decrease of 5–7% can significantly lower the risk of contracting the illness. When physical activity and a healthy diet are combined, type 2 diabetes can be prevented and managed more effectively.
Sleeping Patterns
Type 2 diabetes can develop as a result of stress, poor sleep, and other lifestyle choices. Hormonal changes brought on by ongoing stress may affect how glucose is regulated. Finding good coping mechanisms for stress, such as mindfulness, meditation, or leisure activities, can help with diabetes prevention. Additionally, putting quality sleep first is essential because lack of sleep affects insulin sensitivity and hormonal balance. 6-8 hours of sound sleep is good for health to lower the risk of type 2 diabetes, additional risk factors like smoking and excessive alcohol intake should be avoided or eliminated. The effectiveness of diabetes prevention measures can be increased by adopting a holistic approach to lifestyle changes that takes into account these linked elements.
Although type 2 diabetes is a global health concern that is on the rise, there is good news in that many cases can be avoided by changing one’s lifestyle. People can dramatically lower their risk of acquiring this chronic condition by changing their diet, getting regular exercise, managing stress, prioritizing sleep, and addressing other risk factors. The secret is to implement sustainable lifestyle adjustments and, when needed, seek professional advice. The relevance of these lifestyle changes must be emphasized to enable people to take control of their health and well-being and, eventually, avoid or delay the onset of type 2 diabetes.
(The Author is MD, FCCS, Pulmonologist critical care physician, HCG Hospitals, Bhavnagar)
