“Start where you are. Use what you have. Do what you can.”
— Arthur Ashe
Why is early-onset diabetes a major concern?
Lifestyle-related disorders have been increasingly common among younger adults less than 40 years of age in recent years. Type 2 diabetes mellitus is a significant concern, with projections indicating it could rise two to three times by 2040. Individuals with a family history of diabetes, those who are obese, and women, particularly those diagnosed with PCOS, face a higher risk. Therefore, taking preventive steps is essential to minimize the risk and prevent the complications associated with diabetes.
Understanding Insulin Resistance and β cell dysfunction
Insulin is released by the pancreas to transport blood glucose into cells for energy use. The main underlying issue in Type 2 diabetes mellitus (DM) is insulin resistance and β cell dysfunction. Insulin resistance hampers the ability of the muscle cells to absorb and store glucose and triglycerides, leading to elevated blood glucose and triglyceride levels. In the early stages, the pancreatic β cells compensate for insulin resistance by producing more insulin. However, over time, they become exhausted, resulting in a reduction in β cell mass.
Prevention and management
If there is a family history of Diabetes Mellitus, it is important to undergo screening tests, such as an oral glucose tolerance test and fasting plasma glucose, to assess for potential diabetes. The first line of treatment involves adopting healthy dietary habits, engaging in regular exercise, and avoiding smoking and alcohol consumption.
Exercise prescription
A mix of aerobic exercises, such as swimming, jogging, or cycling, performed at 60-75% of peak heart rate, along with resistance training at least 2-3 times per week, helps improve insulin sensitivity, lower blood glucose levels, and maintain a healthy weight. Tai Chi and yoga have also been shown to effectively manage diabetes. People with Type 2 diabetes should be cautious about exercising in hot environments at first, as their ability to regulate body temperature may be impaired, leading to dehydration. For sedentary adults, it is essential to take short 5-minute activity breaks and stand or walk every hour. Another helpful strategy to regulate blood glucose is taking a walk after each meal. Although they are simple, making these small lifestyle changes and staying consistent with them can significantly contribute to maintaining overall health.
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