Nuva Nutrition

When you hear the word "diabetes", what does it come to mind? Most likely, an elderly uncle is taking insulin shots, or a grandparent of a grandparent. But do you think? Diabetes is no longer for the crowd of the 50s and 60s. It is knocking first- in the 30s, 20s, and even in the teenage years. And in India, it is playing the alarm as never before. Let's talk about it. To not give you stress, but to ensure that you, your friends, and your family don’t end up fighting early age diabetes. So, what is Diabetes? At its core, diabetes is a condition where your body either does not make enough insulin or cannot use it properly. Insulin is like a key that gives sugar (glucose) from your food to enter your body's cells. Without its functioning, sugar remains in your blood, leading to high blood sugar or glucose, and eventually leading to heart disease, kidney problems, nervous damage, vision loss, and more, like long-term issues. Dangerous reality in India India is not called the diabetes capital of the world only for entertainment. Recent estimates show more than 100 million diabetic patients in the country, and the scariest part? It is killing more young people than ever before. Unlike the West, where diabetes usually appears on 50 plus in India, people are being diagnosed in their 30, 20s, and even in late adolescence. That too, many times without any family history. Why? Let's break it. Early onset of Diabetes in India: Top Causes 1. Idle lifestyle: The days have gone, when children played cricket on Gullis or cycled for hours. Now it is PUBG, Netflix, and Instagram scroll till midnight. With minimal physical activity, our bodies become lazy, and it is a huge diabetes trigger. 2. Unhealthy, processed diet: Let's be honest: We love food. These spicy samosas, cheese-loaded Maggi, soft drinks, or sugars are heavy on every occasion-Indian diets are heavy in sugars and carbs. Mix with low fibre and minimal vegetables, and it is a disaster waiting to happen. 3. Increase in childhood obesity: Many Indian children have now been overfed and malnourished. Very high calories, very little nutrition. This causes insulin resistance and early signs of metabolic syndrome. 4. Genetic predetermination: It is a matter of regret that Indians, genetically are more prone to insulin resistance than the Western population - even thin people. So when lifestyle goes wrong, our genes do not really forgive us. 5. Stress and lack of sleep: Whether it is board examination or college cutoff, job stress or relationship -stress levels are mostly through the roof. Add screen addiction and sleep deficiency to the mix, and you are making a dangerous cake. 6. Polycystic ovary syndrome (PCOS) in young women: The number of young girls and women facing PCOS is rising at a quick pace, which increases the risk of insulin resistance and early diabetes. Why should you care? Early diabetes is not just about taking medicines or leaving sweets. It affects your: • Energy level and mood • Ability to exercise or maintain weight • Fertility and sexual health • Mental health • Long -term risk of blindness, kidney failure, excisions, and heart attacks What is worse? It grows quietly. Many youths have pre diabetes and they are not even aware about it until it is too late. Getting diagnosed at 22 instead of 52 means you’re dealing with a lifelong condition 30 years too early. How to avoid diabetes early: Good habits for Indian lifestyle Don't worry - it is not all doom and gloom. Good news? Early stage type 2 diabetes can be prevented to a great extent. Here's how you can shield yourself, in a desi-style: 1. Eat local, Eat real • Choose home cooked meals over processed food. • Change white rice with semi-polished rice, brown rice, or millet. • Avoid sugary drinks; Drink buttermilk, coconut water, or nimbu-pani. • Silent in more fiber- courtesy, sprouts, whole grains. 2. Follow the "plate method" on your plate: • 50% vegetables • 25% protein (lentils, cheese, soy, eggs, fish, etc.) • 25% complex carbs (bread, rice, millet); 3. Walk After Meals Even a 10–15minute walk after lunch or dinner can control your sugar spikes. Call a friend and make it a phone + walk combo. 4. Reduce seating time Watching a show for long hours? Get up, stretch, or roam during advertisements/start of a new episode. Laptop for office? Use a standing desk or move every 30 minutes. 5. Exercise like it’s a daily routine Do not overthink it: • 30 minutes of walking, jogging, dancing, zumba, yoga- just move daily • 2-3 days power training also helps 6. Fix your sleep timing • 7-8 hours is must • Keep the screen away while sleeping • Sleep and wake up in constant hours 7. Manage stress systematically • Yoga, meditation, long walks, even music - when you are calm • Limit caffeine and social media to improve mood and focus 8. Screen regularly • Start checking your blood sugar by the age of 25 if you have family history or are overweight • Go for HBA1C tests (3 months average blood sugar level) • Monitor the waist circumference: more abdominal fat = high risk Parents, teachers, elderly: note to remember Stopping early age diabetes is not just a personal job. Society plays a big role. That means: • Schools should encourage sports and limit junk items in canteen • Parents should set examples and should cook better, not bribe kids with treats • Offices should promote healthy food and walking breaks • Friends should not make fun of efforts to clean or exercise • Become a person who normalizes health in your circle. Final thoughts India is young, yes - but it is also getting unhealthier younger. Diabetes does not care about your dreams, your youth, your productivity. But you can now take enough care to keep it away. You consider it for your future. Eat well, sleep enough. And move forward. Take a deep breath. A healthy decision in a day can save you from a lifetime chronic disease. Start NOW.   Dt. Simran Kushwaha (Executive Nutritionist – The Nuva)   References: 1. Indian Council of Medical Research (ICMR)-INDIAB study (https://pmc.ncbi.nlm.nih.gov/articles/PMC3192597/) 2. World Health Organization (WHO): Diabetes India Fact Sheet. (https://www.who.int/india/diabetes) 3. Ministry of Health and Family Welfare, Government of India: National Diabetes Programme. (https://pmc.ncbi.nlm.nih.gov/articles/PMC3395295/) 4. The Lancet Diabetes & Endocrinology: “Diabetes in India: The national picture and youth trends.” 2022. (https://www.thelancet.com/journals/landia/article/PIIS2213-8587(23)00119-5/fulltext)    

Obesity in children quickly becomes one of the most public health challenges in India. The modern mix of traditional Indian habits with rapidly changing lifestyles is at the center of this problem. Let's break down the causes, what is unique to Indian homes, and most importantly, what parents can do, and what children should avoid to grow healthily. The Alarming Reality in India The number is shocking: India now has more than 12.5 million children between the ages of 5 and 19, a dramatic increase from just 0.4 million(1990). That one in ten children falls into a category suffering from overweight or obesity, and rates are constantly rising, especially in urban areas. Even more, 80% of obese teenagers will probably be overweight or obese in adulthood. It translates to an increased risk of diabetes, heart disease, high blood pressure, joint problems, liver problems, and even mental health issues such as depression and low self-confidence. Why Are Indian Children Becoming Obese? Many factors that lie in both modern life and Indian culture contribute to this worrying trend: • Dietary changes: Traditionally, the Indian diet is rich in vegetables and whole grains, but is replaced by fast food, processed snacks, and sugary drinks. Children tend to eat more samosas and chips, less pulses and vegetables. • Idle lifestyle: With more screen time (TV, phone, computer), children spend less time playing outdoors. Physical activity, once an integral part of childhood in India, is now limited. • Urbanisation: In cities, limited open areas and long school hours reduce active sports opportunities. • Busy parents, Fast food: Many working parents, especially in urban India, find it difficult to prepare fresh food, leading children to depend on immediate food or quick-witted takeaways. • Cultural faith: For many Indian families, a "roly-poly child" is a sign of prosperity, not a health risk. This mentality can prevent initial intercession. • Socio-economic factors: Parents associated with high income and an idle or less active lifestyle are also correlated with obesity in children. • Genetics and family habits: It is more likely that obese children with obese parents are not only due to genes, but also shared food and activity patterns. What should parents do (and not)? Parents are the foremost defense system in dealing with the obesity of children. Certain Steps can be taken to avoid difficulties: Dos • Model healthy habits: Children mimic parents. Eat healthy food together and make activity a family relationship - to play cricket, cycle, or play in the park. • Serve balanced food: Priorities whole grains (millet, oats, brown rice), vegetables, fruits, pulses, and home-cooked food. Limit fried and processed food or junk food. • Encourage physical activity: Make sure children get at least 60 minutes of physical activity with moderate to vigorous physical activity every day, such as games, sports, or even dance or garba. • Determine the screen deadline: Limit the time spent on TV and gadgets. Encourage reading, hobbies, and outdoor games instead. • Educate, don’t hesitate: Talk to children about health instead of appearance. Emphasize that everyone's body is different, and healthy habits are lifelong. • Create a healthy environment: Create your kitchen with nutritious options and avoid keeping fast food within easy access. Don'ts • Do not use food as a reward or punishment: This can cause emotional eating and unhealthy relationships with food. • Do not miss meals or push the diet trends: avoiding meals can slow metabolism, and the quick-fix diet is often not a good option in the long term for children. • Do not ignore mental and emotional health: Deal, weight-related stress, anxiety, or bullying with compassion and support. Mental health is just as important as physical health. • Do not assume that "he/she will be out of it": Obesity during childhood often persists and worsens, which causes serious complications in adulthood. Indian lifestyle: unique challenges and solutions • Festivals and Family get-together: Indian festivals mean a lot of sweets and snacks. Enjoy them, but in balance. Make them know about portion control without being "prohibited". • School lunch: Prepare healthy and home cooked tiffin instead of providing packed and processed food. • Peer Pressure: Teach children to create a healthy alternative even when their friends or classmates prefer packed and processed food. Good practice for Indian homes • Cook together as a family - it creates strong ties and educates children about nutritious alternatives. • Encourage traditional physical activities: Kabaddi, Kho-Kho, Dance, Badminton, and Yoga. • Try to plan a weekly "technology-free" day to support physical activity. • Plant a small kitchen garden - help children nourish vegetables and fruits. • Remain connected with teachers to make sure schools encourage active physical play and provide healthy food options. Final thoughts Obese children in India are more than just one medical concern - it is our culture, habits and environment shaped. Small changes never happen soon (or behind time). You can give them the best and a healthy future gifts by determining realistic goals, leading with examples, and actively participating in your child's lifestyle.   -       Dt. Simran Kushwaha (Executive Nutritionist – The Nuva) References: 1.      Medanta blog: Obesity in children in India (https://www.medanta.org/patient-education-blog/obesity-in-children-in-india#:~:text=The%20prevalence%20of%20obesity%20in,India%20are%20overweight%20and%20obese) . 2.      The Lancet Study, Economic Times & NDTV (https://www.ndtv.com/india-news/12-5-million-children-in-india-obese-in-2022-up-from-0-4-million-in-1990-lancet-study-5155312) 3.      SGRH: Obesity in India (https://sgrh.com/blog/obesity-in-india-a-growing-health-concern) 4.      Apollo Cradle: Childhood Obesity Causes and Prevention (https://www.apollocradle.com/blog/child-care/childhood-obesity-causes-prevention-management-in-children)