Srinagar, Nov 27: The fatal epidemic is tightening its grip on Kashmir: skyrocketing obesity rates fueling a surge in diabetes and hypertension, adding disease and cutting years of life.
Over half of people have an unhealthy weight, according to the latest data.
Simple changes in how people live can turn the tide for them, experts believe.
The Indian Council of Medical Research’s India Diabetes (ICMR-INDIAB) study revealed that more than half of adults in Kashmir and Ladakh are obese.
This paves the way for chronic diseases that experts warn could overwhelm the healthcare system here.
The ICMR-INDIAB survey is the largest study of its kind in India that sampled over 113,000 adults nationwide.
The specific data for J&K showed a prevalence of 57.6 percent of obesity among adults aged 20 and above.
It means one in every two people here carries excess weight that increases risk for metabolic disorders, including diabetes.
Diabetes affects 7.8 percent of the population in Kashmir.
Shockingly, hypertension affects 32.4 percent, these conditions lead to heart disease, stroke, and kidney failure if not addressed early.
To add more gravity to the situation, prediabetes, a precursor to full-blown diabetes, stands at 10.5 percent in Kashmir; lakhs more people are on the brink of developing diabetes.
Noted endocrinologist and former Head of the Department of Endocrinology at Sher-e-Kashmir Institute of Medical Sciences (SKIMS), Soura, Prof Shariq Masoodi, who was one of the leading scientists to contribute data for INDIAB from Kashmir, believes the tide can be turned.
“Obesity isn’t just about appearance. It is a textbook with chapters on many diseases,” he said.
Prof Masoodi said rapid urbanisation, sedentary jobs, and a changed menu were accelerating the weight anomalies and resultant disorders.
“It is never too late to start changing what you weigh. It’s reversible with basic adjustments,” he said.
Prof Masoodi said urban areas in Kashmir show higher rates of diabetes and obesity due to reduced physical activity.
“There is also increased consumption of calorie-dense foods,” he said.
Prof Masoodi said losing just 5 to 7 percent of body weight through diet and exercise could cut diabetes risk by half.
He said it was important to swap excessive white rice for fiber-rich alternatives like whole grains.
“Stack up the plate with collard greens (haak) and pulses. Limit oil and fats in food,” Prof Masoodi said.
He said people need to add 30 minutes of brisk walking to their routine.
Prof Masoodi said smarter eating could make weight loss easier.
“Eat less gravy, which means one is consuming less fat. Steam, boil, grill the food instead of frying it,” he said.
“It is also important to create meaningful fasting gaps in food routines. Don’t eat at least three hours before sleeping and defer your breakfast,” Prof Masoodi said.
He said it is important to stay hydrated, as thirst is sometimes mistaken as hunger by the body.
“One may be thirsty but think it’s hunger and eat an avoidable meal,” Prof Masoodi said.
He said it was important to make a healthy diet a family affair rather than an individual endeavour.
“That way it’s sustainable and can help avert disease,” he said.
Prof Masoodi also laid stress on reduced salt intake in tea and in cooking overall.
“Pickles must be avoided as they also have a significant salt content,” he said.
