The Childhood Obesity and Diabetes Epidemic

India has seen a significant increase in childhood obesity, especially in urban areas and among the upper socio-economic class. Are you aware of the fact that According to a 2022 report, India had the second-highest number of obese children worldwide, with 18 million recorded cases? Additionally, approximately 97,700 children in India suffer from type 1 diabetes mellitus. Unfortunately, there isn't a single definitive source for the exact number of children suffering from diabetes and obesity in India. No wonder, the 14th of November is not just Children’s Day in India, interestingly it is also the same day when World Diabetes Day is observed. However, it's clear that childhood obesity and diabetes are significant concerns in India, and efforts are needed to address these issues. WHO has already declared obesity as a silent pandemic and it is high time we take action plan towards it to save ourselves and the upcoming generation.

"Awareness is the key to action"

Sugar Shock: The Root Cause

Though obesity and diabetes can have different symptoms and signs, often the origin to both have common roots as follows,

1. Genetics: Family history and genetic predisposition

2. Poor diet: Consuming high-calorie, high-fat, and high-sugar foods. This is mostly because of the lack of awareness about the effects of sugar on the human brain and its impact on the cognitive behavior of kids

3. Lack of physical activity: Sedentary lifestyle and limited exercise

4. Socioeconomic factors: Low income, limited access to healthy food and safe play areas

5. Environmental factors: Exposure to food marketing, screen time, and unhealthy food options

6. Parental influences: Modelling unhealthy behaviors, overfeeding, and restrictive feeding practices

7. Biological factors: Hormonal imbalances, sleep deprivation, and certain medical conditions

Though awareness about direct sugars is often spoken about, the effect of empty calories and the influence of hidden sugar in Indian dishes are often major factors to consider. This generation is mostly content with indoor games and smartphones, which makes the situation worrisome unless a combined measure is taken both from the school and from home to post understanding about this silent pandemic.

Little Bodies, Big Risks: Understanding the symptoms

Though the symptoms of diabetes are more alike in adults, in children it is often misunderstood and taken for granted making the condition worse.

1. Abnormal weight gain or loss: Unexplained weight changes can be a sign of diabetes, as the body may produce excess glucose or have trouble regulating blood sugar levels.

2. Increase in thirst and frequency of urination: High blood sugar levels can cause increased thirst and urination, as the body tries to flush out excess glucose.

3. Increase in fatigue: Diabetes can cause fatigue, as the body's cells may not be receiving enough glucose for energy.

4. Irritability or behavioral changes: High blood sugar levels can cause mood swings, irritability, and behavioral changes in children.

5. Blurred vision: Sugar spikes can cause blurred vision, as excess glucose can affect the lens in the eye.

6. Abdominal pain: Diabetes can cause stomach pain, nausea, and vomiting, especially if the body is producing ketones (a sign of diabetic ketoacidosis).

8. Darkness around the neck: Though a dark neck can be due to many conditions, this can also be a sign of insulin resistance in young children.

7. Slow healing of wounds: High blood sugar levels can affect the body's ability to heal wounds, making it harder for cuts and scrapes to recover.

Additional symptoms to watch out for in children also include:

- Yeast infections

- Flu-like symptoms (in the case of diabetic ketoacidosis)

- Rapid breathing

- Confusion or disorientation

- Seizures (in severe cases)

Small Steps, Big Impact: Meal Planning and Lifestyle Changes.

Do you know there are studies done that suggest breastfeeding is found to lower the risk of Type 1 Diabetes by 15-30% and also helps prevent Type 2 diabetes to an extent? So as a mother, the role to ensure a healthy environment in aspects of diet, physical activity, and emotional stability is a crucial need of the hour. The job involves role modeling healthy behavior in the home in eating patterns, physical activity, and emotional well-being.

A healthy diet plays a crucial role in preventing diabetes in children. Though there are various rules and facts when it comes to diet, one strong takeaway is we are what we eat and also how we eat. When it comes to how to eat part, the mantra is “Drink your food and eat your fluids”. Mastication is the first and foremost important step in digestion which can be followed as a table rule at home as fun.

Here are some dietary recommendations:

1. Emphasize whole grains: Whole grains like brown rice, whole wheat bread, and whole grain pasta provide fiber, vitamins, and minerals. Ensure reading labels to keep yourself safe because in India there are brands that add 15% of millet flour to 85% refined flour or Maida with vegetable oils and acidity regulators and still call it a multigrain bread.

2. Vegetables and fruits: Encourage a variety of colorful vegetables and fruits to provide essential nutrients, fiber, and antioxidants.

3. Lean protein sources: Include enough protein in all meals. Lean protein sources like poultry, fish, beans, and lentils can be added.

4. Low-fat dairy products: Offer low-fat dairy products like milk, yogurt, and cheese to reduce saturated fat intake.

5. Healthy fats: Include sources of healthy fats like nuts, seeds, avocados, and olive oil in meals.

6. Limit added and hidden sugars: Restrict foods and beverages with added sugars, like sugary drinks, candy, and baked goods. Make reading the nutritional details a habit and avoid hidden sugar in fancy names.

7. Choose water: Encourage water as the primary beverage, limiting sugary drinks and soda. But too much water right after meals can mess with the nutrition absorption, so kindly ensure them after a gap of 20-30 mins.

8. Limit saturated and Trans fats: Restrict foods high in saturated and Trans fats, like processed snacks, fried foods, and baked goods. Avoid frozen desserts in packages as they may have around 10% vegetable oil hidden in them.

9. Cook at home: Prepare meals at home using fresh ingredients to control sugar, salt, and unhealthy fat content.

10. Involve children in meal planning: Engage children in meal planning and grocery shopping to teach them about healthy choices.

11. Limit screen time during meals: Encourage mindful eating by turning off screens during meals.

12. Offer healthy snacks: Provide healthy snack options like fruits, vegetables, nuts, and whole grain crackers. Making dark chocolate energy bars, millet, and dry fruit laddoos is a great choice. Instead of artificial sweeteners, dates can be used. Frozen fruits and ice creams are a great choice to replace ice creams.

Remember, a balanced diet combined with regular physical activity and a healthy lifestyle can help prevent diabetes in children. Consult a pediatrician/dietician or Nutritionist for personalized guidance.

The Power of Yoga in Children

Yoga makes exercise enjoyable, increasing the likelihood of consistent physical activity and a lifelong commitment to health starting from childhood. Many researchers suggest yoga to be a potential solution to improve insulin sensitivity. Do try these poses together as a family and no wonder the young champs will soon catch up with the vibes, the below poses can be practiced together as a family.

- Balancing poses (e.g., Tree Pose, Eagle Pose)

- Strengthening poses (e.g., Downward-Facing Dog, Plank Pose)

- Flexibility poses (e.g., forward Fold, Seated Forward Fold)

- Breathing techniques (e.g., Deep Breathing, Alternate Nostril Breathing)

- Relaxation techniques (e.g., Savasana)

Consult a qualified yoga instructor or healthcare professional to develop a yoga practice tailored to your child's needs.

Conclusion

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