Nowadays, almost every household we know has someone with diabetes. You may be wondering, "Why are so many people in our country getting diabetes?" This is not just a disease, it is a complex condition that is related to our lifestyle, food, habits, and even our genes. So today, very simply, like talking to a friend, let's talk about the main causes of Type 2 Diabetes.
First point: genetic influence and body weight
Sometimes we hear that "diabetes runs in our families." There is some truth to this story. If your mother, father, or a close relative has diabetes, you are at slightly higher risk than others. This is because of our genes. Although there is no specific gene that causes diabetes, some genes that predispose to diabetes can be passed down from generation to generation.
But genes alone cannot be responsible for this. The biggest problem here is obesity , which means an unnecessary increase in body weight.
Think about it this way. Our body's sugar levels are controlled by a hormone called insulin . As we get older, especially when we accumulate fat in the belly area, our body's cells become less responsive to this insulin. Simply put, it's as if insulin isn't working properly. We call this condition insulin resistance . This is the main cause of type 2 diabetes. So, if your family has a predisposition to diabetes, it's extremely important for you to control your body weight.
Many people in our country are overweight for their height. We need to understand that this contributes to diabetes.
Second point: Economic and social reasons
You might be wondering, "How do economic problems affect diabetes?" But there is a big connection.
Financial pressure and stress
Nowadays, many people are under a lot of stress due to the high cost of living. The anxiety caused by these economic problems can sometimes even lead to depression. When a person is depressed like this, they tend to think less about their health.
- Postponing seeing the doctor.
- It is a mistake to miss taking your medication on time.
- I don't even think about exercising or controlling my diet.
Poor mental health is one of the biggest obstacles to controlling diabetes.
The high cost of healthy food
Think about the difference between the cost of preparing a healthy meal like vegetables, fruits, and greens, and the cost of filling your stomach with a quick meal from a roadside stall. Often, people on low incomes can easily and cheaply buy unhealthy foods that are high in sugar, oil, and flour. This also unknowingly paves the way for diabetes.
Third and most important point: our cultural habits and lifestyle
This is what has the biggest impact on us. Our food, our habits, unknowingly harm our health.
There is a misconception among some people in our country that "being a little fat and having a lean body is healthy." If a small child is thin, they say "they haven't eaten enough," and if they are a little big, they think "they are in good health." But the truth is, being unnecessarily big opens the door to many diseases, especially diabetes.
If we take our traditional diet, it is high in carbohydrates, that is, starch. Let's see what our common mistakes are and how to fix them.
| Our usual bad habits | The right way to change |
|---|---|
| Fill your plate with rice: 3/4 of the plate is rice, and a little bit of vegetables. | Limit rice to 1/4 of your plate. Fill half of the remaining area with vegetables and greens, and the other 1/4 with protein such as meat, fish, and eggs. |
| Drinking too much sugar: Drinking several cups of tea/coffee with sugar per day, becoming accustomed to soft drinks. | Get into the habit of drinking tea without sugar. Instead of sweet drinks, drink water, kurumba, belimal, ranawara, etc. Drink plenty of water throughout the day. |
| Oily and floury foods: Eating foods like rolls, patties, kottu, and parathas regularly. | Limit these to occasional meals. Eat boiled foods (chickpeas, green beans, sweet potatoes), fruits, etc. as snacks. |
| Lack of exercise: Sitting in a chair, not walking even a short distance, and lack of physical activity. | Do a simple exercise like brisk walking for at least 30 minutes a day. It is very important to do this at least 5 days a week. |
Misinformation and lack of health knowledge
Another big problem is that people tend to believe what they hear from others or unverified information on the Internet rather than the advice given by their doctor. Some people stop taking prescribed treatment because of myths like "drinking that green tea will completely cure diabetes." This is very dangerous. In any health problem, especially in a condition like diabetes, you should only trust your doctor.
A diagnosis of diabetes is not the end of life. It is a great opportunity for the whole family to transition to a healthier lifestyle. When one person controls their diet, and the whole family supports it, it is good for everyone's health.
Take-Home Message
- Type 2 diabetes is closely linked to our lifestyle. Although there is a genetic influence, changing our habits can greatly reduce this risk.
- Control your body weight . Maintaining a weight that is appropriate for your height is extremely important.
- Take care of your diet . Reduce rice, flour, sugar, and oil and adopt a diet rich in vegetables, greens, fruits, and protein.
- Exercise is like medicine. Be active every day. Start with small changes.
- Think about your mental health too. Find ways to relieve stress. Get counseling if necessary.
- Most importantly, always follow your doctor's advice . Don't put your health at risk by relying on hearsay or unverified information.
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