Addressing the increase in diabetes among young adults requires comprehensive strategies that promote healthy lifestyle choices, including regular physical activity, a balanced diet, stress management, and increased awareness of diabetes risk factors.
Additionally, early detection through regular screenings and better access to healthcare can help identify and manage diabetes at an earlier stage, reducing the risk of complications and improving long-term outcomes.
Unhealthy eating habits: Poor dietary habits, including excessive consumption of sugary drinks, processed foods and fast food, contribute to insulin resistance and weight gain, increasing the risk of developing type 2 diabetes.
Lack of physical activity: Sedentary lifestyles, often associated with increased screen time and decreased physical activity, contribute to weight gain and insulin resistance, two key factors in the development of type 2 diabetes.
Stress and mental health: High levels of stress, anxiety and depression can affect hormone levels and contribute to unhealthy lifestyle choices, such as overeating or poor sleep habits, which can increase the risk of diabetes.
Environmental factors: Environmental factors such as exposure to endocrine disruptors, pollutants and certain medications can also contribute to the development of diabetes in young adults.
How exercises play an important role in controlling diabetes
Exercise is an essential part of diabetes management because it helps improve insulin sensitivity, regulate blood sugar, manage weight, and reduce the risk of complications. So, do you know the difference between PCOS and PCOS? Here are some beneficial exercises for diabetes control:
Aerobic exercise
Aerobic activities, such as walking, jogging, cycling, swimming and dancing, help increase heart rate and improve cardiovascular health. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, spread over several days.
Strength training
Resistance or strength training, using weights, resistance bands, or bodyweight exercises, helps build muscle mass and improve insulin sensitivity. Incorporate strength exercises for major muscle groups, such as squats, lunges, push-ups, and weightlifting, at least two days per week.
Flexibility and stretching
Stretching exercises improve flexibility, mobility and range of motion, thereby reducing the risk of injury and improving overall physical function. Include stretching exercises for all major muscle groups, holding each stretch for 15 to 30 seconds and repeating 2 to 4 times.
Yoga and Tai Chi
Mind-body exercises like yoga and tai chi combine physical movement with mindfulness and relaxation techniques. These exercises can help reduce stress, improve balance, increase flexibility, and support overall well-being in people with diabetes.
Interval training
Interval training involves alternating between periods of high-intensity activity and periods of rest or lower-intensity exercise. This approach can help improve cardiovascular fitness, increase calorie burning, and improve insulin sensitivity. Examples include sprint intervals, cycling intervals, or high-intensity circuit training.
Low impact activities
For people with joint pain or mobility issues, low-impact activities such as swimming, water aerobics, stationary cycling, or using an elliptical machine can provide effective cardiovascular exercise without putting excess strain on the joints.
Daily physical activity
Incorporating more exercise into your daily routine can also be beneficial. Take the stairs instead of the elevator, park farther from your destination, or participate in household chores and gardening activities to increase your overall physical activity level.
Is lack of physical activity a cause of diabetes in young adults?
Lack of physical activity is indeed an important factor contributing to the development of diabetes in young adults. Here’s how to do it:
Insulin sensitivity
Physical activity plays a crucial role in improving insulin sensitivity. When you exercise regularly, your cells become more sensitive to insulin, allowing glucose to enter cells more efficiently. This helps regulate blood sugar levels and reduces the risk of insulin resistance, a key factor in the development of type 2 diabetes.
Weight management
Regular physical activity helps you maintain a healthy weight or lose weight when necessary. Obesity is a significant risk factor for type 2 diabetes because excess body fat can lead to insulin resistance and impaired glucose metabolism.
Glucose control
Exercise helps regulate blood sugar by promoting the absorption of glucose into the muscles for energy during physical activity. Regular exercise also improves glucose metabolism after meals, helping to prevent blood sugar spikes after eating.
Cardiovascular health
Diabetes increases the risk of cardiovascular complications such as heart disease and stroke. Regular physical activity improves cardiovascular health by lowering blood pressure, reducing LDL cholesterol levels, and improving overall circulation, thereby reducing the risk of cardiovascular disease in people with diabetes.
Lifestyle factors
Lack of physical activity often accompanies other unhealthy lifestyle habits, such as poor food choices and excessive sedentary behavior, which collectively contribute to the development of diabetes. Exercising regularly promotes overall health and encourages other positive lifestyle changes.