The problem of diabetes is increasing rapidly in India and now its effect is visible in the youth also. According to the ICMR-India Diabetes 2024 study, every sixth diabetes patient in the country is below 40 years of age. Having diabetes at such a young age can cause many serious health problems in the future. One of these is diabetic retinopathy which damages the retina of the eyes. In such a situation, let us tell you today how it first affects the eyes of young diabetes patients and what is diabetic retinopathy.

What is diabetic retinopathy?

Diabetic retinopathy is a condition in which the small blood cells of the retina become weak due to constantly changing blood sugar levels. The retina is the part of the eye that detects light and helps in seeing. When blood sugar increases, these cells start swelling or bleeding and gradually new abnormal cells start forming which affects the eyesight. If it is not detected on time, it can pose a risk of complete blindness.

The highest risk is increasing in young patients

This risk is higher in patients who develop diabetes at a young age, because the duration of the disease is longer. According to the data of All India Ophthalmological Society 2025, about 12 to 15 percent of Indian diabetic patients below 40 years of age start showing early symptoms of retinopathy. Regarding this, experts say that the retina is the most sensitive part of the eye and the first effects of diabetes are visible here. There are no symptoms in the initial stage, but the damage starts from within. Therefore, it is very important to keep blood sugar under control and get your eyes examined at least once a year.

Increasing danger due to modern lifestyle

Persistent high blood sugar levels affect the supply of oxygen and nutrients to the retina. This increases oxidative stress and inflammation in the eye cells. At the same time, today’s lifestyle like eating processed food, increasing screen time, stress and lack of sleep also increases this problem. Apart from this, blood pressure, high cholesterol and smoking habit further weaken the retina cells.

How to protect eyes?

• To keep your eyes safe, first of all keep your blood sugar level under control.
• Include foods like fiber, green vegetables, citrus fruits, fish, flaxseed and walnuts in your diet.
• Eat whole grains and millets instead of refined carbohydrates.
• Do 30 minutes of physical activity daily.
• Drink enough water and sleep for 7 to 8 hours.

Also read – From becoming a mother to menopause… what changes do women go through in the body, this is the journey.

Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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In most homes in India, food is not just a means to fill the stomach, but it is a symbol of tradition and love. However, amidst the rapidly increasing cases of diabetes in the country, the question is now being raised whether the plate of bread and vegetables itself is causing the increase in sugar? At the same time, many people go to the doctor and proudly say that now they eat healthy things like oats or porridge instead of rice, but is it enough to do just this? Let us know today how daily eating habits affect our gut health and whether sugar can increase only by eating bread and vegetables.

How does sugar increase with daily food?

Our Indian food looks very simple, but the amount of carbohydrates in it is very high. Its quantity is especially high in white rice, refined flour rotis, fried vegetables and sweet tea. All these simple looking foods lack fiber and protein, due to which blood sugar can increase rapidly. Especially in cities where people’s lifestyle is mostly sitting and working, this problem becomes more serious. Along with this, increase in obesity and stress has a negative impact on both the body’s metabolism and gut health.

Are bread and vegetables also harmful?

Sugar can also increase due to bread and vegetables eaten at home. However, roti-sabzi is not bad in itself, but the difference depends on how you are eating it. If your food plate is balanced i.e. two rotis along with a bowl of dal, enough vegetables and some curd or cheese, then it can be a very healthy combination. At the same time, using millet, jowar or multigrain flour instead of refined wheat also keeps sugar under control.

Role of gut in diabetes

According to doctors, our stomach, which is also called the second brain, plays a big role in sugar control. The bacteria present in it help in breaking down carbs, reducing inflammation and improving metabolism. When we are under stress or eat too much processed food, this balance gets disturbed. Due to which it has a direct effect on blood sugar, digestion and weight.

What things should diabetic patients keep in mind?

To control sugar, diabetic patients can start the morning with lukewarm water and soaked dry fruits. Apart from this, diabetic patients should walk for 10 to 15 minutes after eating food to keep sugar under control. At the same time, one should avoid sweet tea, sweets and things related to sugar. Apart from this, diabetic patients should also try to reduce stress, because stress can have a direct impact on blood sugar.

Also read- Before getting blocked, the heart gives these 5 warnings, do not ignore them even by mistake.

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You will be surprised to know that our grandfather-grandfather used to eat more sweet or desert than nowadays. Still, his health was better and he used to remain more fit. The main reason for this was his routine and lifestyle. Machines were not used much at that time, so people used to do much physical labor in their everyday works. Whether it is to work in the fields, do the work of houses by hand or walk for long distances. His body was constantly active.

Apart from this, his food was also natural and pure. Jaggery or other natural sweeteners were often used instead of sugar and adulteration was very low. His diet consisted of balanced nutritions and he usually stayed away from processed food or junk food. Despite eating sweet, good physical activities and healthy lifestyle kept them away from diseases and healthy. Let’s know what was his lifestyle and the reason for being healthy.

Healthy lifestyle and physical activity

In earlier times, people’s lives were not as sedent as today. People often used to walk, work in the fields and used to do a lot of physical labor or physical activity in their day to day work. His work was his exercise. Despite not having modern gym, people were associated with traditional sports, wrestling and other physical activities.

Balanced dile and healthy food

Despite the high amount of sweet quantity in people’s food in olden times, its quality and other nutrients were also better. They did not consume highly processed or refined sugar like today. Sweet often came from jaggery, honey or natural fruits, which also contained fiber and other nutrients.

Whole grains and fiber

The diet of old people was rich in whole grains, pulses, and vegetables, which contain high fiber. The fiber slows the abjarbation of glucose in the blood, which does not cause a sudden increase in blood sugar.

Healthy fat and stress free life

His food used to have a balanced use of ghee and other natural fat, which provided energy and felt the stomach filled, which reduced excessive sweet craving. Not only this, people’s life was stress free compared to today. Stress hormones can increase blood sugar and its levels were usually low in the old times. People used to sleep quickly and get up early, which gave them enough and quality sleep.

In such a situation, it can be seen that even though people used to eat sweet in the old times, their active lifestyle, natural and nutritious diet and stress free lifestyle helped their body to absorb sugar better and stay fit.

Also read: From heart to kidney, eating more salt can cause these things to be spoiled

Disclaimer: Some information given in the news is based on media reports. Before implementing any suggestion, you must consult the concerned expert.

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