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.
Giving an Indian perspective, 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 India between the age group of 35-40 years. Even today, we still have a large section of the women in the society who priorities fami y health above theirs.Hence there is a need to educate about this shift in behavioral 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.
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. 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 diabetics.
However, research has also shown that Type2 diabetes can be prevented or delayed in people at risk for the disease.
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. 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.
Choose whole grains and whole grain products over highly-processed car bohydrates.
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.
Source: TOI 14 Nov’2015