Diabetes has become a rapidly increasing lifestyle disease in India. If your family members, such as parents or siblings, have diabetes, your risk is higher than the general population. Such individuals fear that they too may develop diabetes soon. While a family history increases the risk, adopting a healthy lifestyle can significantly reduce this risk.
Why does the risk increase?
Dr. Alok Joshi (Senior Director, Diabetes and Metabolic Diseases, Max Hospital, Shalimar Bagh) explains that genetic factors play a significant role in diabetes, especially type 2. This means that if the disease runs in the family, the risk of developing insulin resistance or glucose metabolism problems increases. Therefore, you need to be extra careful.
What can you do to protect yourself from diabetes?
Control your weight – Excess weight, especially belly fat, is a major risk factor for diabetes. It’s important to keep your BMI and waist size under control.
Exercise daily – At least 30 minutes of physical activity, such as brisk walking, yoga, or cycling, helps control blood sugar and also helps manage your weight.
Eat a balanced diet: Include fiber-rich foods like oatmeal, oats, and green vegetables in your diet. Also, limit sugar and refined carbs. Instead, try to balance your diet with healthy fats and protein.
Get regular checkups – If diabetes runs in the family, get fasting sugar and HbA1c tests at least once a year after age 30. This can help you anticipate your risk.
Manage stress and sleep – Chronic stress and lack of sleep can cause hormonal imbalances, which can increase the risk of diabetes. Therefore, it’s important to get plenty of sleep.
Stay away from sugary drinks and processed foods – If you are at risk of diabetes, cold drinks, packaged snacks and junk food increase insulin resistance, so stay away from them.
Symptoms of diabetes
- frequent thirst
- frequent urination
- Sudden weight loss
- Tiredness
If you notice these symptoms, contact a doctor immediately.
Diabetes prevention is completely possible. All it takes is timely awareness and a disciplined lifestyle. By taking care of these small things, you can significantly reduce your risk of diabetes.
