The rise of diabetes and hypertension among Kashmir’s youth should serve as a wake-up call. These diseases are not inevitable consequences of modern life; they are, to a large extent, preventable. By embracing healthier lifestyles, prioritising physical activity, improving dietary habits, managing stress, and undergoing regular health screenings, we can reverse current trends and safeguard future generations. Kashmir’s greatest wealth is not only its mountains, rivers, and meadows – it is its people.
Dr Aashaq Hussain Bhat
Kashmir is confronting a growing public health challenge that receives far less attention than it deserves. While infectious diseases once dominated medical concerns, a new and more insidious threat has emerged—lifestyle diseases, particularly diabetes and hypertension. What is most alarming is that these conditions, once considered diseases of old age, are increasingly being diagnosed among young adults in their twenties and thirties. This trend is not unique to Kashmir.
Across the world, non-communicable diseases (NCDs) such as diabetes, hypertension, obesity, cardiovascular disorders, and stroke have become the leading causes of illness and death. According to global health estimates, NCDs account for nearly three-quarters of all deaths worldwide. India, home to one of the largest populations of people with diabetes, is witnessing an unprecedented rise in lifestyle-related disorders. However, the situation in the Kashmir Valley deserves particular attention because of the unique social, environmental, dietary, and psychological factors affecting its population.
For generations, the people of Kashmir lived physically active lives. Farming, gardening, walking long distances, and engaging in outdoor activities were part of the daily routine. Traditional diets largely consisted of locally grown vegetables, whole grains, fruits, legumes, and moderate portions of animal products. Today, however, rapid urbanisation, technological dependence, changing dietary habits, and increasingly sedentary lifestyles have altered the health landscape. One of the most significant contributors to rising diabetes and hypertension is physical inactivity. Young people spend long hours sitting in offices, educational institutions, vehicles, or in front of mobile phones, computers, and television screens. Scientific research consistently demonstrates that prolonged sitting reduces insulin sensitivity, promotes weight gain, increases blood pressure, and elevates the risk of metabolic disorders. Unfortunately, many young adults fail to achieve even the minimum recommended level of physical activity required to maintain good health.
Dietary patterns have also undergone substantial transformation. The growing consumption of fast foods, sugary beverages, refined carbohydrates, processed snacks, bakery products, and high-calorie meals has contributed significantly to obesity and metabolic dysfunction. While traditional Kashmiri cuisine remains an important part of cultural identity, excessive consumption of salt-rich foods, fatty preparations, and frequent intake of sweetened beverages can adversely affect cardiovascular and metabolic health when not balanced with adequate physical activity. Another major concern is the increasing prevalence of obesity among adolescents and young adults. Excess body fat, particularly around the abdomen, is strongly associated with insulin resistance, type 2 diabetes, hypertension, heart disease, and several other chronic conditions. Many individuals mistakenly view obesity as merely a cosmetic issue, whereas medical science recognizes it as a serious disease risk factor with far-reaching consequences.
Stress has emerged as another critical driver of lifestyle diseases. Young adults today face academic pressures, employment uncertainty, financial challenges, social expectations, and the psychological impact of an increasingly fast-paced digital world. In Kashmir, prolonged exposure to social and economic uncertainties may further contribute to chronic stress. Elevated stress hormones such as cortisol can increase blood pressure, disrupt glucose metabolism, promote unhealthy eating habits, and adversely affect overall health. Sleep deprivation is yet another overlooked factor. Scientific studies have shown that inadequate or poor-quality sleep increases the risk of obesity, diabetes, hypertension, depression, and cardiovascular disease. Unfortunately, excessive screen time, irregular sleep schedules, and late-night use of smartphones have become common among young people, disrupting natural biological rhythms.
Tobacco use, including smoking and other forms of nicotine consumption, remains a significant public health concern. Smoking damages blood vessels, raises blood pressure, increases the risk of heart attacks and strokes, and worsens diabetes-related complications. Similarly, excessive consumption of alcohol and substance abuse can contribute to hypertension, liver disease, and metabolic disorders. Perhaps one of the most dangerous aspects of diabetes and hypertension is that they often progress silently. High blood pressure may remain unnoticed for years while gradually damaging the heart, kidneys, brain, and blood vessels. Likewise, diabetes can silently affect vision, nerves, kidneys, and cardiovascular health before symptoms become apparent. Many young adults discover these conditions only after serious complications have developed.
The encouraging reality is that a large proportion of diabetes and hypertension cases can be prevented or delayed through simple lifestyle modifications. Prevention does not necessarily require expensive treatments or sophisticated technologies. It begins with small but consistent choices made every day. Every individual should aim for at least 30 to 45 minutes of moderate physical activity on most days of the week. Walking briskly, cycling, jogging, gardening, climbing stairs, or participating in sports can significantly improve cardiovascular and metabolic health. Families should encourage outdoor activities and reduce excessive screen time, particularly among children and adolescents.
Healthy eating habits are equally important. A balanced diet rich in vegetables, fruits, whole grains, pulses, nuts, and lean proteins can help maintain healthy body weight and reduce disease risk. Consumption of sugary drinks, processed foods, excessive salt, and unhealthy fats should be minimized. Individuals should pay attention to portion sizes and avoid overeating, especially during social gatherings and celebrations. Regular health screening is another powerful preventive tool. Adults, particularly those with a family history of diabetes or hypertension, should monitor their blood pressure, blood sugar levels, body weight, and waist circumference periodically. Early detection allows timely intervention and prevents long-term complications.
Stress management deserves equal importance. Prayer, meditation, physical exercise, spending time with family, engaging in hobbies, and maintaining strong social connections can significantly reduce stress levels. Seeking professional mental health support when needed should be viewed as a sign of wisdom and responsibility rather than weakness. Parents and educational institutions must work together to promote healthy lifestyles from an early age. Schools should encourage physical activity, nutrition education, sports participation, and awareness regarding the harmful effects of tobacco, substance abuse, and sedentary behaviour. The habits formed during childhood often determine health outcomes later in life. Governments and healthcare institutions also have an important role to play. Strengthening public health education, expanding preventive screening programmes, creating recreational spaces, promoting healthy food environments, and ensuring access to affordable healthcare services are essential steps in combating the growing burden of non-communicable diseases.
Beyond science and medicine, religious and ethical teachings offer valuable guidance for maintaining health and well-being. The Holy Quran repeatedly encourages moderation and balance in all aspects of life. Allah says: “Eat and drink, but do not be excessive. Indeed, He does not like those who commit excess” (Quran 7:31). This timeless principle aligns remarkably with modern nutritional science, which emphasises moderation as a cornerstone of disease prevention. Prophet Muhammad (Peace Be Upon Him) promoted healthy living through moderation in eating, regular physical activity, cleanliness, and self-discipline. One of his well-known teachings states: “The son of Adam fills no vessel worse than his stomach. A few morsels sufficient to keep his back straight are enough.” This profound advice reflects contemporary scientific understanding regarding overeating, obesity, and metabolic disease.
The Prophet (Peace Be Upon Him) also encouraged walking, physical strength, and maintaining good health as blessings from Allah. The Rightly Guided Caliphs emphasised personal responsibility, moderation, and care for the body. Hazrat Umar ibn Al-Khattab (RA) reportedly advised people to avoid excessive eating because it weakens the body and contributes to illness. Throughout Islamic scholarship, renowned ulema have consistently taught that preserving health is among the objectives of Shariah because a healthy body enables individuals to fulfil their religious, social, and familial responsibilities more effectively.
Similar teachings are found in other faith traditions. The Bible encourages stewardship of the body and self-control. Hindu scriptures advocate balance in diet, activity, and lifestyle. Sikh teachings emphasise discipline, moderation, service, and physical well-being. Across religions, a common message emerges: health is a trust that must be protected through responsible living.
The rise of diabetes and hypertension among Kashmir’s youth should serve as a wake-up call for individuals, families, educators, healthcare professionals, and policymakers alike. These diseases are not inevitable consequences of modern life; they are, to a large extent, preventable. By embracing healthier lifestyles, prioritising physical activity, improving dietary habits, managing stress, ensuring adequate sleep, avoiding tobacco and substance abuse, and undergoing regular health screenings, we can reverse current trends and safeguard future generations.
Kashmir’s greatest wealth is not only its mountains, rivers, and meadows—it is its people. Protecting their health, especially the health of young adults who represent the region’s future, is both a scientific necessity and a societal responsibility. The fight against lifestyle diseases begins not in hospitals but in our homes, schools, workplaces, and daily choices. Every step walked, every healthy meal consumed, every cigarette avoided, and every health check-up undertaken is an investment in a healthier Kashmir and a stronger future.
The writer is an Assistant Professor, University Centre for Research and Development, Department of Biosciences, Chandigarh University, Gharuan, Mohali
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