What used to be a rarity a few decades back is becoming more common in modern times. Type 2 diabetes, which primarily affected individuals over 40, is now increasingly seen in younger age groups.

Sedentary lifestyles and the rising consumption of junk food are major contributors to this shift. Studies have shown that physical inactivity, especially among children aged 9–15 years, plays a significant role in the growing prevalence of obesity and diabetes.

However, healthy habits like a balanced diet, regular exercise, and sufficient sleep can effectively reduce the risk of developing diabetes. Dr. Navneet Agrawal, Chief Clinical Officer at BeatO, shares some essential tips to prevent diabetes at a young age:

1. Maintain a Balanced Diet

Focus on whole foods

Include whole grains, fruits, vegetables, lean proteins, and healthy cholesterol in daily meals to regulate blood sugar levels.

Avoid sugary and processed foods

Minimize consumption of sugary drinks, processed snacks, and high-fat foods to lower the risk of weight gain and insulin resistance.

2. Stay Active

Engage in regular physical activity

Aim for at least 150 minutes of moderate-intensity aerobic exercises like brisk walking, cycling, or swimming weekly. Combine this with muscle-strengthening activities.

Encourage outdoor activities

Incorporating fun outdoor sports or hobbies can make staying active enjoyable and sustainable.

3. Control Portion Sizes

Adopt mindful eating habits

Pay attention to portion sizes to prevent overeating and maintain a healthy weight, essential for diabetes prevention.

4. Manage Stress Effectively

Practice relaxation techniques

Engage in yoga, meditation, or deep breathing exercises to reduce stress levels, which can otherwise impact insulin sensitivity negatively.

5. Get Quality Sleep

Establish a consistent sleep routine

Dear Lykkers! Aim for 7–9 hours of sleep each night to regulate hormones that control appetite and blood sugar. Avoid screen time before bed to improve sleep quality.

6. Limit Screen Time

Encourage active hobbies

Replace excessive screen time with physical activities, hobbies, or social interactions to promote movement and reduce the risks associated with a sedentary lifestyle.

7. Stay Hydrated

Opt for healthy hydration

Drink sufficient water throughout the day to support blood sugar regulation. Replace sugary beverages with water, herbal teas, or infused water for better health.

Mao Clinic Minute: Rise in Type 2 diabetes in young people

Video by Mayo Clinic

8. Avoid Tobacco and Limit Alcohol

Eliminate harmful substances

Avoid smoking completely and limit alcohol intake to moderate levels, as both increase the risk of diabetes and other health issues.

9. Schedule Regular Health Check-Ups

Monitor health indicators

Routine blood glucose monitoring can help detect early signs of prediabetes or insulin resistance, allowing timely interventions to prevent diabetes progression.

10. Educate Yourself and Others

Spread awareness

Learn about diabetes risk factors, symptoms, and preventive measures. Share this knowledge within your community to promote healthy living.

By following these tips, the risk of diabetes can be significantly reduced, ensuring better health and a more fulfilling life. Prevention starts with small, consistent steps toward a healthier lifestyle.