Pre-diabetes is becoming an increasing concern among adults in their 20s and 30s, with sedentary lifestyles, processed food, stress and poor sleep being identified as some of the key contributing factors. Experts say this early stage can also provide an opportunity to make lifestyle changes before the condition progresses to diabetes.
Dr Mandeep Singh Basu, Director, Mirasa Ayurveda, said changing daily routines and lifestyle patterns are playing an important role in the growing prevalence of pre-diabetes among younger people.
For decades, diabetes was generally viewed as a condition more commonly associated with middle-aged and older adults. However, the trend is changing, with younger adults increasingly being affected by elevated blood sugar levels.
Lifestyle factors linked to pre-diabetes
Several everyday habits are contributing to the growing concern, including diets containing high amounts of refined carbohydrates and sugar, prolonged sitting, excessive screen time, chronic stress, insufficient sleep and increasing obesity.
“Prediabetes is a warning stage in itself,” Dr Basu said.
At this stage, blood glucose levels are higher than normal but have not yet reached the level classified as diabetes. According to Dr Basu, this makes it an important period for sustained lifestyle changes that may help address the condition rather than relying solely on medication.
Data cited in the article highlights the scale of the issue. An analysis based on National Family Health Survey data reported diabetes prevalence of 6.65 per cent and pre-diabetes prevalence of 5.57 per cent among the population studied. The analysis also found higher rates in people living in urban areas and among those with higher body mass index and hypertension.
Another study cited in the article reported pre-diabetes in more than 15 per cent of school-age children and adolescents in India.
How Ayurveda approaches metabolic health
According to Dr Basu, Ayurveda’s approach focuses on daily habits and overall lifestyle rather than viewing pre-diabetes only as an elevated blood sugar reading.
“At Mirasa Ayurveda, we do not see pre-diabetes as simply an isolated blood sugar level,” he said.
He explained the approach through Ayurvedic concepts such as agni, referring to digestive fire, and medas, which is associated with fat metabolism.
The lifestyle framework includes maintaining a regular routine, managing stress, improving food choices, staying physically active and getting adequate sleep.
Stress management can include practices such as pranayama and meditation. Ayurveda also emphasises dinacharya, or a consistent daily routine, which includes maintaining regular wake-up, meal and sleep timings.
For younger professionals who spend much of their working day at desks, regular physical activity and suitable yoga practices can also help reduce the effects of prolonged sedentary behaviour.
Food, movement and prevention
Diet is another major part of the approach. The focus is on reducing highly processed and sugary foods and choosing whole, freshly prepared meals instead.
Dr Basu recommends “warm, freshly cooked, high-fibre meals” along with mindful eating. He also suggests having the largest meal earlier in the day, when digestion is considered stronger.
The article also refers to traditional ingredients such as Gudmar (Gymnema sylvestre), turmeric, fenugreek and bitter gourd extracts, which have traditionally been used in the context of supporting glucose metabolism alongside a healthy diet and regular physical activity.
The key focus, however, remains early intervention. Since pre-diabetes occurs before diabetes, identifying the condition early can provide an opportunity to improve diet, physical activity, sleep and stress-management habits and potentially reduce the risk of progression to type 2 diabetes.
Dr Basu also stressed that Ayurveda should not be considered a substitute for medical treatment.
“Ayurveda doesn’t replace medical care for diabetes,” he said, while describing it as a structured framework that can support healthier everyday choices linked to metabolic health.
For younger adults, the emphasis is on recognising the warning signs early and developing consistent habits around food, exercise, sleep and stress before elevated blood sugar develops into a longer-term health problem.
