Transform Your Life: Doctors Reveal How Diet and Exercise are Your Ultimate Weapons Against Diabetes

Senior consultant diabetologist K. Baraneedharan from Kauvery Hospital, Alwarpet, emphasized during a recent wellness webinar hosted by The Hindu that dietary changes, increased physical activity, and weight loss are key strategies to achieve remission in Type 2 diabetes. Dr. Baraneedharan spoke in observance of World Diabetes Day, highlighting the growing prevalence of diabetes among younger individuals in India, often emerging even in those with lower Body Mass Index (BMI).

In his remarks, consultant endocrinologist Rameez Raja B from Kauvery Hospital, Radial Road, Chennai, pointed to several risk factors contributing to the early onset of this metabolic disorder. He noted that family history, birth weight extremes, personal fat thresholds, and sedentary lifestyles significantly elevate the chances of developing Type 2 diabetes. “Liver and pancreatic fat deposits can trigger diabetes,” Dr. Raja explained, underscoring the potential of a restricted-calorie diet to reverse the condition when implemented during the pre-diabetic stage or in the initial years post-diagnosis.

The distinction between diabetes reversal and remission was addressed by senior consultant diabetologist P. Gowri from Kauvery Cantonment Trichy. She clarified that while remission is achievable when diabetes is well-maintained without medications, total reversal implies a permanent cure, which is deemed unlikely. “Lifestyle changes are essential to sustain remission,” she noted, while presenting insights on ‘Lifestyle and Intervention for Diabetes Remission’.

Dr. Baraneedharan reiterated throughout the discussion that diabetes remains incurable, cautioning that increased body fat coupled with low muscle mass heightens diabetes risk. He advised incorporating more protein into daily diets and embracing strength-training exercises. This holistic approach aims to empower individuals to take control of their condition through manageable lifestyle adjustments.

The doctors collectively recommended a diet rich in whole grains, fruits, vegetables, proteins, and healthy fats. They advocated for a structured eating schedule known as the “9-1-8 plan”: breakfast at 9 a.m., lunch at 1 p.m., and dinner at 8 p.m. This strategy promotes balanced meals over frequent, smaller ones, which could potentially cause insulin spikes.

Their comprehensive insights reflect a growing awareness of the need for proactive management of diabetes, given its increasing incidence in younger populations. With effective lifestyle modifications, individuals affected by Type 2 diabetes can improve their health outcomes, reinforcing the importance of early intervention and awareness as vital components in combating this prevalent metabolic disorder.

As the prevalence of Type 2 diabetes continues to rise, it becomes increasingly imperative for individuals to understand the vital role of nutrition and physical activity in their health journey. As echoed in the webinar, while diabetes may not have a cure, a commitment to lifestyle changes can pave the way for a significant improvement in quality of life and long-term health.

Published – November 14, 2025, 05:45 am IST

Original Source: https://www.thehindu.com/news/cities/chennai/diet-and-exercise-is-the-best-way-to-manage-diabetes-say-doctors/article70276707.ece
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Publish Date: 2025-11-14 05:45:00