17.2% of Indians under 40 have Type 2 diabetes; experts urge ‘slow living’ for prevention

Hyderabad: A recent 2025 study found the prevalence of early-onset Type 2 diabetes in India to be 17.2 per cent among individuals under 40, with a higher rate in males (10.6%) than females (6.5%). The prevalence peaked among those aged 36 to 40.

The findings highlight a growing public health concern; diabetes is no longer a disease of middle age.

Genetic disposition to modern habits

According to experts, this shift is driven not only by genetic predisposition but also by modern habits: irregular routines, sedentary work, chronic stress and disrupted sleep. The Covid-19 pandemic further worsened these risk factors by increasing inactivity and altering dietary patterns among young adults.

World Diabetes Day: The need for a lifelong approach

As the world marks World Diabetes Day, the theme for 2025, ‘Diabetes Across Life Stages’, underscores the need for lifelong, integrated care.

“On top of our genetic predisposition as South Asians, a busy lifestyle, lack of priority for health and increasing young-onset obesity are all predisposing factors for early diabetes in India,” says Dr Krishna Reddy Thaduri, Consultant Endocrinologist at KIMS Hospitals, Kondapur.

He adds, “At younger ages, we need to screen high-risk populations early. Once they are diabetic, the focus must shift to preventing complications such as heart attack, stroke, amputation, eye disease, kidney failure and neuropathy. This can be achieved only through regular monitoring of diet, exercise, sleep, stress, blood tests, doctor visits and family support.”

The Physiology of routine: Why slow living works

Our bodies are built for rhythm. The circadian system, which regulates sleep, digestion, and metabolism, plays a crucial role in glucose control. Disruptions to this rhythm, such as irregular eating times or late-night work, can reduce insulin sensitivity and increase stress hormones like cortisol.

Dr Priya Menon, a Behavioural Health Specialist, speaking to NewsMeter, explains, “The metabolic system functions best with consistency. Skipping meals or sleeping late can cause hormonal imbalances that interfere with glucose metabolism. Regularity in routine stabilises both the mind and the pancreas.”

Research in behavioural medicine has shown that individuals with consistent meal and sleep schedules experience improved insulin sensitivity by up to 20 per cent, compared to those with erratic routines.

Mindfulness and the metabolic mind

Stress is one of the most powerful yet overlooked drivers of high blood sugar. Chronic stress activates the body’s ‘fight-or-flight’ response, flooding it with cortisol and adrenaline. Over time, this leads to higher fasting glucose and insulin resistance.

“Mindfulness doesn’t just help you feel calm, it helps your cells function better,” says Dr Menon. “Even short daily mindfulness sessions can reduce glucose spikes caused by stress.”

A recent clinical study by the Indian Council of Medical Research found that people who practised mindfulness-based stress reduction (MBSR) for eight weeks recorded significant drops in HbA1c levels, indicating better long-term sugar control.

Movement as daily medicine

Incorporating movement throughout the day rather than in short bursts of intense exercise can drastically improve blood sugar control.

“Exercise doesn’t have to be extreme,” says Dr Menon. “Even 30 minutes of brisk walking daily helps lower blood glucose and reduce the risk of heart disease. What matters most is sustainability.”

Everyday activities such as walking after meals, cycling short distances, or standing during long work hours improve glucose uptake in muscles, reducing insulin resistance over time.

Sleep: The overlooked regulator

Sleep is a cornerstone of metabolic health. Poor or irregular sleep raises hunger hormones (ghrelin) and suppresses satiety hormones (leptin), leading to overeating and impaired glucose tolerance.

“Many patients underestimate the role of quality sleep,” says Dr Ruchi Rao, Sleep and Metabolic Health Researcher at NIMHANS. “Even one week of disturbed sleep can cause prediabetic symptoms in otherwise healthy individuals.”

Experts recommend maintaining a consistent sleep schedule of 7–8 hours nightly, ideally aligning with natural circadian rhythms.

The power of predictability

For people living with or at risk of diabetes, predictability is a form of prevention. Consistent meal timings, balanced macronutrients, and scheduled medication and exercise reduce the strain on the body’s insulin system.

Dr Rao emphasises, “We must treat diabetes management like maintaining a rhythm, not a restriction. When families participate and decisions are shared, diabetes care becomes sustainable.”

A slower, smarter future

In an age defined by speed, the solution to early-onset diabetes may lie in slowing down. Slow living through mindful routines, deliberate rest, and regular movement restores the body’s natural balance.

World Diabetes Day reminds us that while technology and medicine continue to evolve, prevention still begins with everyday choices. As Dr Thaduri puts it, “We need to take care of diabetes across life stages not only through medicine, but through balance, awareness, and collective effort.”