Diabetes and Lifestyle: Medicine Cabinet

India is known as the diabetes capital of the world, with almost 10-12% of India’s urban population suffering from diabetes. Dr. David Chandy, endocrinologist at Sir H.N. Reliance Foundation Hospital, says the main reasons for the rising prevalence of diabetes are the consumption of maida, oily substances, refined flour, sugar, jaggery and honey. Inadequate attention to exercise can make the problem worse.

However, it is important to distinguish between type 1 and type 2 diabetes. Type 1 diabetes is characterized by insulin deficiency and is irreversible, while type 2 diabetes is commonly associated with genetics and obesity. However, with disciplined lifestyle modifications, type 2 diabetes can often be reversed.

According to Dr. Chandy, incorporating just 30 minutes of exercise into your daily routine can make a big difference in managing your diabetes. He said the “skinny Indian” phenotype, in which people appear to be of normal weight and height but carry excess abdominal fat, makes insulin less effective, exhausting the pancreas and making them more susceptible to diabetes.
Dr. Chandy emphasized the importance of addressing lifestyle factors before resorting to medications. He spends a significant amount of time counseling patients on the importance of lifestyle modifications, focusing on eating habits, exercise habits, and sleep patterns. In recent years, sleep in particular has been recognized as an important role in diabetes management, and good quality sleep helps reduce stress and control blood sugar levels. According to him, 6.5 to 7 hours per night is recommended.

Dr. Chandy dispelled common myths and debunked misconceptions about foods such as jaggery and honey, which are often considered healthy alternatives to sugar. Although natural, it contains high concentrations of sucrose and glucose, which can spike blood sugar levels, especially in diabetics, he explained. When it comes to fruits, she said people should focus on those rich in fiber, such as apples, pears and oranges, which are beneficial in managing diabetes.

Addressing concerns about meal timing and structure, Dr. Chandy recommended a balanced approach to meals similar to a traditional Indian thali. He particularly emphasized the importance of controlling carbohydrate intake and the need for regular meal timing to maintain blood sugar levels.