India is experiencing a rapid increase in young-onset Type 2 diabetes cases in the age group of young adults and even children, which is a direct consequence of sedentary lifestyles, long working hours, and consumption of processed diets. According to the ICMR-INDIAB 2024 report, the number of people living with diabetes in India has crossed 101 million, and the prediabetic population is close to 130 million, thereby making early lifestyle intervention necessary. The 2025 studies reveal that out of every six adults under 40 years of age, one already has prediabetic symptoms; However, if the correction of the lifestyle is done on time, the occurrence of the disease can still be postponed or reversed. According to Dr. Laxmi Prabhavathi, Consultant Ophthalmologist, Maxivision Super Speciality Eye Hospitals, “As an eye specialist, I frequently observe how diabetes can impact vision well before patients are aware of any symptoms. The retina, a window to systemic health, often reveals the earliest signs of diabetic impact. Regular eye examinations are essential, especially for those at risk of or living with diabetes. Vision loss from diabetic retinopathy is largely preventable if detected early, which allows us to intervene before permanent damage occurs. Managing blood sugar levels, maintaining a healthy lifestyle, and staying proactive with regular eye screenings are key to preserving vision. Early-stage retinal changes are often asymptomatic, which is why timely, comprehensive eye evaluations must be a routine part of diabetes care. The goal is not just to treat but to educate, empower, and encourage consistent care—ensuring patients are informed, engaged, and supported throughout their health journey.”
1. Start with small movement goals
By merely including in one’s lifestyle a fast walk, the use of stairs, or getting 7,000–8,000 steps daily, the blood circulation and metabolism can be improved largely. Specialists recommend that a person should expose himself/herself to at least 150 minutes of moderate-intensity exercise weekly to increase insulin sensitivity and to keep diabetes at bay.
2. Replace refined carbs with whole grains
Refined flour, white rice, and sugary foods are the main contributors to India’s frequent glucose spikes. Research indicates that the consumption of millets, oats, and brown rice instead of refined carbohydrates significantly improves insulin sensitivity within a short span of time and also helps in maintaining sugar levels at a steady state.
3. Break sedentary work patterns
The risk of diabetes is nearly twice as high for those who sit for more than eight hours a day. The simple activities like standing up every hour, walking while doing a phone call, or stretching during a break not only gives the body a break but also helps in glucose control and reduces insulin resistance.
4. Prioritise sleep and recovery
Inadequate sleep affects the hormonal balance negatively. More than half of the young professionals in India are sleeping less than six hours per night. To ensure blood sugar and energy levels are balanced, it is necessary to get at least seven hours of good sleep and also to keep away from screens and caffeine before going to bed.
5. Manage stress through mindful practices
Long-term stress leads to the production of cortisol which then increases blood sugar. Stress can be relieved by practicing simple and effective methods like yoga, meditation, or deep breathing which at the same time make glucose utilization by the body more efficient.
6. Eat dinner early and light
The metabolism gets slower and is disrupted if one eats at night. Having dinner at least two hours before going to bed and keeping it light i.e. having soups, lentils, or vegetables not only helps in regulating sugar during the night but also improves digestion.
7. Stay hydrated and avoid sugary drinks
Not drinking enough water makes it difficult for the body to maintain glucose levels while sugar-sweetened beverages provide only empty calories. Drinking water, lemon water, or coconut water are great means of staying hydrated as well as keeping the sugar level balanced.
8. Monitor weight and waistline, not just BMI
It is possible for a person of normal weight to have a high level of fat around the abdomen. Measuring waist circumference provides more accurate information. Just by shedding 5–7% of total body weight, a person can cut down the risk of diabetes by almost 60%.
9. Screen early and know your numbers
Younger adults with diabetes rarely get identified until they have developed complications. After the age of 25, it is advisable to undergo blood sugar and HbA1c tests once a year that facilitate the detection of early changes and thus help in timely intervention.
10. Make lifestyle changes sustainable
Diabetes can be prevented through the maintenance of good habits over time such as participation in physical exercise, healthy nutrition, adequate sleep, and low stress levels. Taking small and consistent steps towards these goals will eventually lead to the accomplishment of health benefits that last. India is not only the youngest country in the world but it is also rapidly becoming the diabetes capital of the world. Nevertheless, this is a trend that can be reversed. A study suggests that prediabetic individuals who follow changes in diet, exercise, and rest over a prolonged period can bring their glucose levels back to normal. Early awareness and adherence to daily discipline can be the key to changing India’s health narrative – one habit at a time.