According to International Diabetes Federation there are over 72 million cases of diabetes in India. The chance of developing diabetes in general population is roughly 10% but if one of the parent is affected the risk doubles where as if both the parents are affected the risk increases to nearly 50%. Apart from family history other factors that increase the chance of diabetes are obesity or overweight, sedentary lifestyle, high blood pressure and deranged serum cholesterol levels. Polycystic ovary syndrome, a disease of hormone imbalance occurring in women, is another prevalent condition that increases the risk of diabetes. A common clinical sign that acts as a marker for future risk of diabetes is blackish discoloration of the back of the neck and arm pits.
An alarming trend in last few decades is that, type 2 diabetes mellitus which was often considered a disease of older adults, is now being increasingly diagnosed in second and third decades of life. An upsurge in number of early onset diabetes cases will lead to a higher burden of diabetic complications due to longer disease duration. Another intriguing fact is that Indian population are susceptible to develop diabetes and cardiac diseases at lower body mass index (BMI) compared to Caucasians.
But the good news is that diabetes can be prevented to certain extent. The Diabetes Prevention Program, a multi-centre clinical study demonstrated that an intensive lifestyle intervention could reduce the incidence of type 2 diabetes by 58% over 3 years. The following steps can go a long way to prevent development of type 2 diabetes.
- Healthy and balanced diet: Reduction in caloric intake is of paramount importance to avoid diabetes. Sweets, processed, and salty foods are best avoided. Higher intakes of nuts, berries and yogurt are associated with reduced diabetes risk. Conversely, red meats and sugar-sweetened beverages are associated with an increased risk.
- Get enough fiber: Eating high-fiber foods not only help to reduce the chances of type 2 diabetes, it can help maintain overall health. Fiber helps to control blood sugar by slowing the digestion of carbohydrates. Whole grains, fruits, vegetables, and legumes such as beans are all good sources of fiber.
- Maintain a healthy weight: The risk for type 2 diabetes can be lowered by more half by losing 7% of body weight. Weight loss can be achieved through healthier food choices and regular physical activity.
- Get active: Regular physical activity or exercise is important in reducing the risk of diabetes and heart disease. Experts recommend that everyone, including those at risk of diabetes, should engage in moderate exercise for 30 minutes, 5 days per week. Examples of moderate exercise include a brisk walk, jogging, cycling and swimming.
- Reduce stress: Stress is believed to affect blood sugar in two ways. First, people under stress might neglect their healthy habits of eating balanced meals and exercising. There is also evidence that stress can raise blood sugar levels. Ways of relaxing include deep breathing, meditation, and taking time to relax.