Diabetes and Lifestyle: Medicine Box

India is known as the diabetes capital of the world with almost 10-12% of the population in Indian cities affected by diabetes. Dr David Chandy, endocrinologist at Sir HN Reliance Foundation Hospital said that the primary reason for the rising prevalence of diabetes is the drastic change in lifestyle, marked by increased consumption of processed foods which are rich in maida, oily substances, refined flour, sugar, jaggery, and honey. Insufficient attention to exercise further exacerbates the problem.

However, it is important to differentiate between Type 1 and Type 2 diabetes. While Type 1 diabetes is characterised by insulin deficiency and is irreversible, Type 2 diabetes is commonly associated with genetics and obesity. However, disciplined lifestyle modifications can often reverse Type 2 diabetes.

According to Dr. Chandy, incorporating just 30 minutes of exercise into daily routines can make a significant difference in managing diabetes. He said the 'Thin Fat Indian' phenotype, where individuals may appear to have normal weight and height but harbor excess belly fat weakens insulin effectiveness and exhausts the pancreas making people prone to diabetes.Dr. Chandy stressed the importance of addressing lifestyle factors before resorting to medication. He spends a significant amount of time counselling patients on the significance of lifestyle modifications, focusing on food habits, exercise routines, and sleep patterns. Sleep, in particular, has gained recognition in recent years for its crucial role in diabetes management, with good sleep aiding in stress reduction and blood sugar control. According to him 6.5 to 7 hours recommended per night.

Dispelling common myths, Dr. Chandy clarified misconceptions surrounding foods like jaggery and honey, often considered healthy alternatives to sugar. He explained that while natural, they contain high levels of sucrose and glucose, which can spike blood sugar levels, particularly in diabetics. When it comes to fruits, he said, one should focus on those rich in fiber, such as apples, pears, and oranges, which are beneficial for diabetes management.

Addressing concerns about meal timings and composition, Dr. Chandy recommended a balanced approach, with meals resembling a traditional Indian Thali. He emphasised the importance of portion control, especially with carbohydrates, and the need for regular meal timings to maintain blood sugar levels.