I am a kidney consultant and run a special diabetes and chronic kidney (CKD) clinic. Young people in the age group of 20-50 years form a sizeable proportion of new patients that I now see. And I am very concerned about them.
Most of them have 2 or more of the following abnormalities, as well as Type 2 diabetes and CKD:
- They are overweight or obese
- High HbA1c (poor control of diabetes)
- High blood pressure
- Low vitamin B12 and vitamin D
- High blood pressure
- Disc prolapse (causing neck or back pain).
I find these common risk factors and unhealthy habits in them:
- Sedentary lifestyle and stress
- Sitting job of > 10 hours per day
- Lack of exercise
- Eating out or having takeaways often, and consuming unhealthy foods.
- Inadequate sleep (less than 7 hours)
- High alcohol consumption and/or smoking (active or passive)
But here are SEVEN things you can do to prevent (or control) diabetes and kidney disease, and stay healthy:
- Sleep for 7 hours or more
- Exercise for 30 minutes or more 3 times a week. This can be a brisk walk
- Combine aerobic exercise and strength training
- If your job involves prolonged sitting, take a few minutes’ walk break every 45 minutes
- Reduced your carb intake, increase protein intake; and avoid sugar, sweets and soft drinks
- Don’t smoke, and reduce your alcohol consumption
- Get a preventive full health checkup from your GP (or practice nurse) once a year.
Note. This advice is especially important if you are Black or Asian, as these groups have a significantly higher chance of getting both diabetes and CKD.
Last Reviewed on 5 September 2023