Lifestyle choices and type 2 diabetes: Are they correlated?

Type 2 diabetes is a chronic illness caused by high blood sugar levels resulting from insulin resistance. Genetics play a major role, but lifestyle factors like an unhealthy diet, inactivity, and obesity also significantly contribute to the development of the condition. Type 2 diabetes is commonly referred to as adult-onset diabetes since it mostly affects elderly people above 45 years. Although type 1 and type 2 diabetes can occur during childhood, they tend to peak only during adulthood. Unfortunately, due to lifestyle changes, many young children and teenagers are now also developing type 2 diabetes.

What are the primary factors that contribute to Type 2 diabetes? Also, how can an individual comprehend the link between lifestyle modifications and their bodily health? The following information comes from Dr Harpalsinh Dabhi, MD, FCCS, a pulmonologist and critical care physician at HCG Hospitals in Bhavnagar.

Eating Patterns

• Harmful eating patterns can cause weight gain and insulin resistance. This includes diets high in refined carbohydrates, harmful fats, and sugary drinks
• The risk is also increased by sedentary behaviour, such as prolonged sitting and little physical activity. Factors including stress, insufficient sleep, and smoking have been linked to a higher risk of illness
• Understanding these linkages is essential for motivating individuals to change for the better. Sitting is new to smoking nowadays
• To avoid and manage type 2 diabetes, diet is crucial. Whole foods including fruits, vegetables, whole grains, lean meats, and healthy fats should be the focus of a nutritious and balanced eating plan. It is crucial to stay away from processed foods and sugary beverages
• A lower risk of diabetes has been associated with the Mediterranean diet, which prioritises plant-based foods, lean proteins, and healthy fats like olive oil.

To maintain a healthy weight, portion control, and attentive eating are also crucial. Adopting a sustained and tailored approach to healthy eating can be facilitated by incorporating dietary changes gradually and getting advice from a qualified dietitian 25-35 gm/day of sugar restricted in all individuals, and salt should be 3-5 gm/day in is the Indian population.

Exercise

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• Regular physical activity can significantly lower your chances of developing type 2 diabetes. Exercise boosts overall well-being, increases insulin sensitivity, and aids in maintaining a healthy weight
• The secret to sustainability is finding activities that one enjoys and incorporating them into a regular schedule. A healthy weight is also associated with a much lower incidence of type 2 diabetes
• Even a small weight decrease of 5–7% can significantly lower the risk of contracting the illness. When physical activity and a healthy diet are combined, type 2 diabetes can be prevented and managed more effectively.

Sleeping Patterns

• Type 2 diabetes can develop as a result of stress, poor sleep, and other lifestyle choices. Hormonal changes brought on by ongoing stress may affect how glucose is regulated
• Finding good coping mechanisms for stress, such as mindfulness, meditation, or leisure activities, can help with diabetes prevention. Additionally, putting quality sleep first is essential because lack of sleep affects insulin sensitivity and hormonal balance
• 6–8 hours of sound sleep is good for health to lower the risk of type 2 diabetes. Additional risk factors like smoking and excessive alcohol intake should be avoided or eliminated
• The effectiveness of diabetes prevention measures can be increased by adopting a holistic approach to lifestyle changes that takes into account these linked elements.

Although type 2 diabetes is a global health concern that is on the rise, there is good news in that many cases can be avoided by changing one's lifestyle. People can dramatically lower their risk of acquiring this chronic condition by changing their diet, getting regular exercise, managing stress, prioritising sleep, and addressing other risk factors.

The secret is to implement sustainable lifestyle adjustments and, when needed, seek professional advice. The relevance of these lifestyle changes must be emphasised to enable people to take control of their health and well-being and, eventually, avoid or delay the onset of type 2 diabetes.