India is facing a critical health challenge as lifestyle habits turn detrimental for millions. Long working hours, diets high in refined carbohydrates, sugary drinks, sedentary behavior, and disrupted sleep patterns have become the norm, leading to severe health implications. The rise of diabetes in India is particularly alarming, with projections indicating an increase from 32 million diabetics in the year 2000 to nearly 90 million by 2024. It is now estimated that about 1 in 9 Indian adults are living with diabetes, and the figures may surpass 100 million soon.
Diabetes often goes unnoticed in its early stages, as initial symptoms such as slight fatigue or elevated blood sugar readings are dismissed. Such negligence allows the disease to progress, increasing the risk of chronic conditions and early mortality. Importantly, diabetes is closely linked with heart disease, with consistently high blood sugar levels causing damage to blood vessels and heart muscles. Many individuals with diabetes may develop Heart Failure with Preserved Ejection Fraction (HFpEF), a condition where the heart appears to function normally but fails to fill properly, ultimately threatening health even before classic symptoms surface.
Recent studies have highlighted that approximately 11.5% of individuals with type 2 diabetes already exhibit signs of reduced heart function. Fortunately, regular health screenings can enable early detection of such heart failures, vastly improving patient outcomes.
While the statistics paint a grim picture, there is hope. With early intervention, lifestyle adjustments, and diligent screening, one can halt or even prevent diabetes and its associated consequences. Experts recommend engaging in at least 300 minutes of exercise weekly, incorporating movement breaks for those with desk jobs, and managing stress effectively through relaxation techniques.
Regular health checks for blood sugar, cholesterol, and blood pressure are crucial for early problem identification. Adopting lighter meals, especially earlier in the day and maintaining a regular sleep schedule of 7 to 8 hours, can dramatically enhance glycemic control.
Building awareness within families and communities about healthy living plays a pivotal role in addressing these issues. Traditional Indian dishes, abundant in grains, lentils, and vegetables, can serve as natural protectors when prepared mindfully. Steering clear of processed foods and maintaining a stock of wholesome ingredients can further strengthen defenses against diabetes and heart disease.
Both diabetes and cardiac ailments, while seemingly remote, are direct outcomes of our daily lifestyle choices. By embracing small, steady changes, individuals can transform their health narratives. Encouraging personal accountability and motivating others towards healthier lifestyles will contribute to a more robust and hopeful future for India.
Dr. Ramakanta Panda, a distinguished heart surgeon and chairman at the Asian Heart Institute in Mumbai, emphasizes that collective efforts towards health can significantly change the current trajectory of health in the nation.