In the beautiful valleys of Kashmir, where traditions blend with modern lifestyles, a silent health crisis is growing — diabetes. Once considered a disease of the affluent or the elderly, diabetes now affects people of all ages, including children and teenagers. The number of cases in Jammu & Kashmir has risen steadily in the past decade. Yet, awareness about the disease — what it means, what causes it, how to prevent or manage it — remains dangerously low. This article offers a simple, clear, and complete guide for every Kashmiri family to understand and fight this growing menace.
What is Diabetes?Diabetes is a chronic (long-term) health condition that affects how your body turns food into energy. Normally, the food we eat is converted into sugar (called glucose), which enters our bloodstream. To use this sugar for energy, our body needs a hormone called insulin, made by the pancreas. Insulin acts like a key — it helps sugar enter our cells. In people with diabetes, this process is disturbed. Either the body doesn’t make insulin (Type 1), can’t use it properly (Type 2), or is temporarily affected during pregnancy (Gestational diabetes). As a result, sugar builds up in the blood, which over time can damage vital organs like the heart, kidneys, eyes, nerves, and even the brain.
The Meaning Behind the Word “Diabetes”: The term “diabetes” comes from a Greek word meaning “to pass through” — referring to frequent urination, one of its symptoms. “Mellitus” is Latin for “sweet like honey” — because in ancient times, doctors noticed that the urine of diabetics was sweet. This sweetness is due to excess sugar in the blood spilling into the urine.
Types of Diabetes: Understanding the types helps patients take the right steps for treatment and prevention:
Type 1 Diabetes – “No Insulin at All”: Usually appears in children or young adults.It is an autoimmune disease — the body’s own immune system destroys the cells that make insulin.People with Type 1 need lifelong insulin injections.It is not caused by lifestyle and cannot be prevented.
Type 2 Diabetes – “Insulin Doesn’t Work Properly”: The most common type worldwide and in Kashmir.The body either does not use insulin properly (insulin resistance) or doesn’t make enough.Often linked to unhealthy diet, obesity, lack of exercise, and family history.Can be managed — and even reversed in early stages — with lifestyle changes and medications.
Gestational Diabetes – “During Pregnancy”: Happens during pregnancy due to hormonal changes.Usually goes away after delivery but increases the risk of developing Type 2 later in life for both mother and baby.Requires careful monitoring of blood sugar during pregnancy.
Common Symptoms Of Diabetes: The symptoms are often slow to appear, and many people live for years without knowing they have diabetes. Some key signs include:
1. Urinating frequently (especially at night)
2. Excessive thirst
3. Unusual hunger
4. Unexplained weight loss
5. Tiredness or fatigue
6. Blurry vision
7. Slow healing of wounds
8. Numbness or tingling in hands or feet
9. Frequent infections, especially of the skin or urinary tract
If you or someone you know has these symptoms, a simple blood test at your nearest health center can confirm the diagnosis.
Why Diabetes Is Dangerous: Left uncontrolled, diabetes silently damages many parts of the body:
Heart: High risk of heart attack and stroke.
Kidneys: Can lead to kidney failure and need for dialysis.
Eyes: Can cause blindness due to diabetic retinopathy.
Nerves: Leads to numbness, pain, and foot ulcers.
Feet: Poor healing of cuts and infections can lead to amputation.
“Diabetes does not equate to a death sentence. With appropriate care, individuals diagnosed with diabetes can lead long, healthy, and active lives. However, early detection and treatment are crucial. In Kashmir, where accessing medical professionals can be challenging in remote regions, prevention and education serve as the most effective tools.”
In Kashmir, the cold climate, poor foot care, and delayed diagnosis often make foot complications more common and severe.
The Diabetic Foot; A Special Warning: People with diabetes must pay special attention to their feet. Due to nerve damage (neuropathy) and poor blood flow, even a small injury can turn into a major infection. If not treated early, this can lead to gangrene and amputation.
Prevention Tips:
Check your feet daily for cuts, swelling, or colour change.
Keep feet clean and dry.
Never walk barefoot, even at home.
Wear soft, well-fitting shoes and cotton socks.
See a doctor if you notice any wound or infection.
Risk Factors for Diabetes
You may be at higher risk if you:
Have a family history of diabetes
Are overweight or obese
Have high blood pressure or cholesterol
Eat a poor diet (high in sweets, fats, junk food)
Are physically inactive
Had gestational diabetes during pregnancy
Diagnosis And Tests: Simple tests can detect diabetes:-
1. Fasting Blood Sugar Test – done in the morning before eating.
2. Postprandial Test – 2 hours after a meal.
3. HbA1c Test – gives an average blood sugar level over the last 3 months.
4. Urine Test – may show sugar or protein leakage (sign of kidney damage).
These tests are available at most district hospitals and clinics in Kashmir.
Managing Diabetes; What You Can Do: The good news is: diabetes can be controlled, and in some cases, Type 2 can even be reversed through strong lifestyle changes. Here’s how:
1. Eat Wisely: Reduce white rice, sugar, fried food, and bakery items. Include more vegetables, fruits (in moderation), whole grains, and lean proteins. Eat small meals regularly.Avoid sugary drinks and soft drinks.
2. Stay Active: Brisk walking, cycling, or yoga — at least 30 minutes a day. Simple household chores like sweeping or gardening help too. Exercise helps lower blood sugar and weight.
3. Take Medications Properly: If prescribed pills or insulin, never skip doses.Always follow the timing and dose advised by your doctor.Do not stop medicines just because you feel better.
4. Monitor Blood Sugar Regularly: Home glucometers are now affordable and easy to use.Keep a record of your readings.Discuss with your doctor during check-ups.
5. Manage Stress: Emotional stress can raise blood sugar levels.Practice breathing exercises, prayer, or talking to loved ones.Good sleep is also very important.
6. Regular Health Check-Ups: Eye exam, kidney test, and foot check at least once a year.Blood pressure and cholesterol should also be monitored.
Role of Family And Community: In Kashmir, family support plays a key role. If someone in your family has diabetes: Help them follow their diet. Walk together or join exercise routines. Learn to recognize signs of low or high sugar. Encourage regular check-ups, even when they feel fine. Local mosques, schools, and panchayats can organize free screening camps and awareness drives to help fight this disease at the community level.
Myths and Misconceptions in Kashmir: Let’s bust a few myths commonly heard in local communities:
“Eating too much sugar causes diabetes”: It contributes, but it’s not the only reason.
“Once on insulin, always on insulin”: Not true. Some patients can reduce or stop it under medical advice.
“Only old people get diabetes”: Sadly, young people and even children can get it now.
“Herbal remedies cure diabetes”: Some herbs may help, but they are not a substitute for tested treatments.
Final Thoughts: Act Early, Live Healthy: Diabetes is not a death sentence. With the right care, people with diabetes can live long, healthy, and active lives. But the earlier we detect and treat it, the better. In Kashmir, where access to doctors may be difficult in remote areas, prevention and education are the best weapons.
(The author a freelancer a teacher and a researcher based in Gowhar Pora Chadoora is also Advisor at The Nature University Kashmir. The views, opinions and conclusions expressed in this article are those of the author and aren’t necessarily in accord with the views of “Kashmir Horizon”)
Dr. Ashraf Zainabi
[email protected]
