World Diabete Day: Diabetes may seem like something far in the future, but the habits kids develop now will affect their health for years to come. By avoiding unhealthy habits like eating too much junk food, skipping meals, or getting too little sleep, children can lower their risk of developing diabetes and enjoy a healthier life.
World Diabetes Day: Establish a regular bedtime routine to help kids get 9-12 hours of sleep each night, depending on their age.
New Delhi: Diabetes is a serious condition that affects how the body uses sugar (glucose) and can cause a range of health problems. While type 1 diabetes is mostly genetic, type 2 diabetes, the more common form, is often linked to lifestyle habits. The good news is, that many of these habits can be changed early on to prevent the risk of developing diabetes later in life.
Dr. Vishal Lahoti, Endocrinologist, Apolo Clinic, HSR Layout
As a parent or caregiver, it’s important to help kids develop healthy habits that can keep them strong and free from health problems like diabetes. Here are some lifestyle habits that children should avoid to lower their chances of developing diabetes.
Eating Too Much Junk Food: Children love sugary snacks and junk food—chips, candies, cookies, and sugary sodas—and while it’s okay to enjoy them now and then, eating them too often can be harmful. Foods that are high in sugar and unhealthy fats can make kids gain weight, which increases their risk of type 2 diabetes. When kids eat too many of these foods, their bodies can’t process sugar properly, leading to higher blood sugar levels.
What to do: Encourage kids to eat more fruits, vegetables, whole grains, and lean proteins like chicken or beans. Swap sugary snacks for healthier options like fruit slices, yogurt, or nuts. Water or milk is always a better choice than sugary drinks.
Sitting Too Much (Lack of Physical Activity): In today’s world, children often spend a lot of time in front of screens – watching TV, playing video games, or scrolling on phones and tablets. While this can be fun, too much screen time means less time for physical activity. Kids need to move their bodies every day to stay healthy. Lack of exercise makes it harder for the body to use insulin properly, which increases the risk of diabetes.
What to do: Aim for at least one hour of daily physical activity. This could be playing outside, riding a bike, dancing, or even sports. It’s important to find activities that kids enjoy so that they’ll want to stay active.
Skipping Meals, Especially Breakfast: Many kids skip breakfast because they’re in a rush to get to school or don’t feel hungry right after waking up. However, skipping meals can cause blood sugar levels to drop and later spike when they finally eat, putting stress on their body. Over time, this can lead to problems with insulin and blood sugar.
What to do: Make sure kids eat a healthy breakfast every day. Whole-grain cereals, oatmeal, yogurt with fruit, or eggs are all great choices. Eating a balanced breakfast helps kids maintain energy throughout the day and keeps their blood sugar levels steady.
Getting Too Little Sleep: Sleep is super important for health, but many kids don’t get enough of it. Lack of sleep can affect how the body uses insulin, making it harder for kids to regulate their blood sugar levels. Sleep also plays a role in controlling hunger hormones, so when kids don’t sleep enough, they may feel hungrier and eat more unhealthy foods.
What to do: Establish a regular bedtime routine to help kids get 9-12 hours of sleep each night, depending on their age. Make their bedroom a calm, screen-free space, and try to stick to a consistent sleep schedule, even on weekends.
Not Managing Stress: Kids may not have as many adult-like worries, but they can still experience stress from school, friendships, or changes in their environment. Chronic stress can affect hormones that influence blood sugar, making it harder for kids to stay healthy.
What to do: Help kids manage stress by encouraging activities that help them relax, like drawing, reading, listening to music, or spending time outdoors. Regular physical activity can also help reduce stress. It’s important to create a calm and supportive environment at home.
Lack of Healthy Family Habits: Children often adopt the habits they see at home. If they see family members eating unhealthy foods, not being active, or not getting enough sleep, they may think those behaviors are normal. It’s important to lead by example and show children that healthy habits are part of daily life.
What to do: Get the whole family involved in healthy habits! Eat nutritious meals together, exercise as a family, and make sure everyone gets enough sleep. This not only sets a good example but also makes healthy living more fun for kids.
Balanced Diet: Eating a cup of raw vegetables/soup with two phulkas/chapati or a cup of dal (Lentils) with some rice and cup of curd /buttermilk can be adopted by families and children to prevent this lifestyle disorder.
Start Early for a Healthy Future
Diabetes may seem like something far in the future, but the habits kids develop now will affect their health for years to come. By avoiding unhealthy habits like eating too much junk food, skipping meals, or getting too little sleep, children can lower their risk of developing diabetes and enjoy a healthier life. As parents and caregivers, it’s up to us to guide them toward making healthy choices and setting them up for a bright, happy future.
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