Prevention strategies

Preventing young-onset diabetes requires a holistic approach. 

Mindful eating:

Dietary management should focus on mindful eating — being fully present during meals, paying attention to portion sizes, and making conscious food choices. A balanced plate should consist of:

50% non-starchy vegetables

25% lean protein sources (such as fish, poultry, or legumes)

25% high-fibre carbohydrates (such as whole grains and fruits)

Prioritise unprocessed foods while limiting sugar, refined carbohydrates, and trans fats. Eating slowly and stopping when satisfied rather than full can prevent overeating and help regulate blood sugar levels

Physical activity:

Exercise plays a crucial role in diabetes prevention and management. 

Children and adolescents should engage in at least 60 minutes of moderate to vigorous physical activity daily, including muscle-strengthening exercises thrice a week

Young adults should aim for 150–300 minutes of moderate-intensity aerobic activity per week, supplemented by regular resistance training

Brisk walking, cycling, swimming, and sports can be effective, depending on individual preferences

Lifestyle modifications:

Beyond diet and exercise, other lifestyle habits significantly impact diabetes risk:

Adequate sleep is essential, as poor sleep disrupts metabolism and increases insulin resistance

Stress management techniques like yoga help regulate cortisol levels and improve blood sugar control

Reducing screen time and prolonged sitting can prevent sedentary lifestyle-related metabolic dysfunction

Gradual changes in daily habits are more effective than abrupt overhauls.

Looking forward

Policymakers, healthcare professionals, and the community must work together to curb young-onset diabetes and protect the future health of our youth.

The writer is a consultant endocrinologist at SP Medifort Hospital in Thiruvananthapuram

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