Cut Diabetes Risk with Simple Weight Management Tips
India faces a significant challenge with Type-2 diabetes, with over 101 million adults impacted according to the latest ICMR–INDIAB study. This alarming situation underscores the urgent need for preventive measures. Surprisingly, nearly half of these cases are preventable through sustainable weight management, rather than relying solely on medication.
Dr. Pratyaksha Bhardwaj, a renowned dietitian and weight management expert, emphasizes that even a modest weight loss of 5-10% can drastically reduce the risk of developing diabetes by up to 50%. This is particularly crucial as visceral fat, which accumulates around the abdomen, poses the greatest threat. It interferes with insulin's ability to regulate blood sugar, leading to insulin resistance, the precursor to diabetes.
The health implications of excess abdominal fat are severe. Dr. Bhardwaj explains that this fat triggers inflammation and hormonal imbalances, putting significant strain on the pancreas. Consequently, it can lead to elevated blood sugar levels and eventually diabetes.
It's essential to avoid crash diets or extreme fasting, as these approaches can destabilize blood sugar further. Instead, adopting a high-fiber, low-carb diet rich in lean proteins, healthy fats, and low-glycaemic foods is recommended. This dietary strategy helps stabilize energy levels throughout the day and improves the body’s ability to utilize glucose effectively.
Incorporating regular physical activity is equally vital. A combination of moderate walking and strength training enhances glucose metabolism, reduces abdominal fat, and maintains stable insulin levels. However, lifestyle factors like late-night snacking or insufficient sleep can quickly undo the benefits of healthy eating. Dr. Bhardwaj warns that stress and lack of sleep elevate cortisol levels, which can spike blood sugar and heighten cravings for unhealthy foods.
The solution lies in balancing physical activity with adequate rest and mental well-being. Engaging in practices like meditation, yoga, or short digital detoxes can stabilize appetite-regulating hormones and support metabolic health.
For individuals with prediabetes or a family history of diabetes, managing weight becomes even more critical. Maintaining a healthy BMI and waist circumference can significantly delay or prevent the onset of diabetes. With projections indicating that India may have the largest diabetic population by 2045, focusing on weight management is not just a personal choice but a public health imperative.
As Dr. Bhardwaj aptly puts it, “A fit body isn’t just about appearance; it protects your pancreas, slows its aging, and ensures your hormones function optimally.” Prioritizing weight management is essential for a healthier India.
