Diabetes is increasing rapidly in India, with over 65 million cases currently and projections of over 100 million cases by 2030. Sedentary lifestyles and unhealthy eating habits are the primary drivers, as urbanization and lifestyle changes have resulted in less physical activity and more consumption of junk food and sugary drinks. Preventing and delaying diabetes requires lifestyle modifications like regular exercise, maintaining a healthy weight, and following a nutritious, low-glycemic diet with whole grains, fruits and vegetables. Early detection through blood sugar monitoring can also help lower health complications from diabetes.

1. BITTER TRUTH
As per WHO data, an estimated 77.2
million people in India are suffering from
pre-diabetes and the two major causes of
this ailment are sedentary lifestyle and
unhealthy eating habits
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2. Contd...
• Diabetes is growing alarmingly in India, home to more than
65.1 million people with the disease, compared to 50.8
million in 2010. Rapid urbanisation, demographic transition
and lifestyle modifications are the major causes for the
increase in incidence of diabetes.By 2030, India's diabetes
numbers are expected to cross the 100 million mark,
according to a 2012 report by International Diabetes
Federation. And to put a curb on this increasing number, it
is essential for people to realise the importance of eating
healthy and having an active lifestyle.The focus of this
year's World Diabetes Day, which is being observed today,
(November 14), is on starting each day right by having a
healthy breakfast.
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3. Contd...
• Giving an Indian perspective, preventive healthcare specialist Amol
Naikawadi says, “In India, diabetes cases are on the rise as
compared to last year, and have increased by 8-10 per cent. The
growth of the disease is beginning to affect the younger generation
as well, especially women in ndia between the age group of 35-40
years. Even today, we still have a large section of the women in the
society who prioritise fami y health above theirs.Hence there is a
need to educate about this shift in behavioural change with access
to early diagnosis and treatment. Early detection of diabetes can
lower complications and improve the quality of life Regular
monitoring of blood sugar levels, consuming rich fibre, whole grain
diet, maintaining ideal body weight and regular exercise will go a
long way in preventing or delaying the onset of diabetes.“
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4. Contd...
• High-stressed jobs lead to pressure and anxiety, all of which
contribute to diabetes while only five to seven per cent of the total
younger generation and middle-aged group is engaged in some
form of physical activity. Women are at a higher risk of diabetes
compared to men since many in Delhi and around are working
professionals and have a double roles play (office and home). This
increases stress and makes them settle to a sedentary lifestyle
which can lead to diabetes.
• Obesity, too, accounts for 80-85 per cent risk of developing Type2
diabetes while research studies have shown that childhood obesity
has increased over the years. Prevalence of obesity has increased
not only among children but also in adults, reasons being sedentary
lifestyle coupled with unhealthy eating.
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5. Contd...
• It has been observed that nearly 70 per cent of children watch TV
for more than one hour per day. More than 45 per cent children are
consuming junk food more than two times in a day. Further study
has shown that 68 per cent of mothers were obese. All these
reasons add up to a potential population of dia betics.
• However, research has also shown that Type2 dia betes can be
prevented or delayed in people at risk for the disease. Dr. Anoop
Misra, Chairman, Fortis C DOC, says that it is al about a healthy
lifestyle.
• “Healthy lifestyle is very important to prevent Type2 diabetes.
Adequate weigh loss, maintenance of nor mal body mass index and
waist circumference, daily physical exercise and righ type of diet
have shown to prevent diabetes better than drugs over 10-year
period in a scientific study in the USA.
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6. Contd...
• With modest weight loss (8-10 per cent of ideal body
weight) and moderate physical activity (at least 30-60
minutes per day) and proper diet, onset of Type2
diabetes can be prevented or delayed. In those who
are morbidly obese, massive weight loss (20-30 kg) can
prevent and even reverse diabetes.“
• Healthy eating is very important for not only to
maintain weight but also for good glycemic control for
diabetic patients.
• DIET PLAN
• Choose whole grains and whole grain products over
highly-processed car bohydrates.
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7. Contd...
• Avoid sugary drinks. Like refined grains, sugary bever ages have a
high glycemic load, and drinking more of this is associated with
increased risk of diabetes. Choose good fats instead of bad
fats.Good fats, such as the polyunsaturated fats and
monounsaturated fats found in liquid vegetable oils like
olivecanolamustard, nuts, and seeds can help ward off Type2
diabetes.
• Trans-fats do just the opposite. These bad fats are found in many
margarines, packaged baked goods, fried foods in most fast-food
restaurants, and any product that lists 'partially hydrogenated
vegetable oil' on the label.
• Limit intake of red meat and avoid processed meat. Nuts, seeds,
beans, tofu, or poultry are much more healthful protein choices.
• Choose two servings each of green leafy vegetables and fruits.
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