In the bustling streets of Kathmandu and across Nepal's valleys, a silent epidemic is taking hold. Type 2 diabetes, once considered a disease of affluence, now affects an estimated 8-10% of Nepal's adult population—a number that continues to climb each year.

What Is Type 2 Diabetes?

Type 2 diabetes occurs when your body becomes resistant to insulin or doesn't produce enough of it to maintain normal blood sugar levels. Unlike Type 1 diabetes, which typically appears in childhood, Type 2 develops gradually and is closely linked to lifestyle factors.

"We're seeing patients in their 30s and 40s being diagnosed, which was rare just a decade ago," explains health experts working in Kathmandu's medical centers. The shift reflects changing dietary patterns and increasingly sedentary lifestyles across urban Nepal.

Warning Signs You Shouldn't Ignore

Diabetes often develops slowly, and many people don't realize they have it until complications arise. Watch for these symptoms:

  • Increased thirst and frequent urination - Your kidneys work overtime to filter excess sugar
  • Unexplained weight loss - Despite eating normally or more than usual
  • Persistent fatigue - Cells aren't getting the energy they need
  • Blurred vision - High blood sugar affects the lens of your eye
  • Slow-healing wounds - Particularly on feet and legs
  • Tingling or numbness - In hands and feet, a sign of nerve damage

Risk Factors in the Nepali Context

Several factors increase your risk of developing Type 2 diabetes:

Family History: If your parents or siblings have diabetes, your risk increases significantly. Genetic predisposition plays a crucial role in Nepal's population.

Diet Changes: The traditional Nepali diet of dal-bhat, vegetables, and moderate portions has given way to more processed foods, sugary drinks, and larger serving sizes in urban areas.

Physical Inactivity: Modern jobs and transportation mean less walking and physical labor compared to previous generations.

Age and Weight: Risk increases after age 40 and with excess body weight, particularly around the abdomen.

Taking Control: Prevention and Management

The good news? Type 2 diabetes is largely preventable, and even after diagnosis, it can be well-managed.

Dietary Adjustments

You don't have to abandon dal-bhat—in fact, traditional Nepali food can be part of a diabetes-friendly diet:

  • Choose brown rice over white rice when possible
  • Load half your plate with vegetables
  • Include protein sources like lentils, beans, and lean meat
  • Limit deep-fried snacks and sugary beverages
  • Watch portion sizes, especially of starchy foods

Stay Active

Aim for 30 minutes of moderate activity most days. In Kathmandu, this could mean:

  • Morning walks around your neighborhood
  • Taking stairs instead of elevators
  • Joining a local gym or yoga class
  • Evening walks at nearby parks

Regular Monitoring

If you have risk factors, get your blood sugar tested annually. Many pharmacies in Kathmandu, Pokhara, and other cities offer affordable testing. Fasting blood sugar above 126 mg/dL or HbA1c above 6.5% indicates diabetes.

When to See a Doctor

Don't wait for symptoms to become severe. Consult a healthcare provider if:

  • You have any of the warning signs mentioned above
  • You're over 40 and haven't been tested recently
  • You have a family history of diabetes
  • You're overweight or have been diagnosed with prediabetes

Early diagnosis and treatment can prevent serious complications like heart disease, kidney damage, vision loss, and nerve damage.

Living Well with Diabetes

A diabetes diagnosis isn't a life sentence—it's a call to action. With proper management, including medication when needed, dietary changes, regular exercise, and monitoring, people with Type 2 diabetes lead full, active lives.

The key is working closely with healthcare providers, staying informed, and making sustainable lifestyle changes. In Nepal's evolving healthcare landscape, support and treatment are more accessible than ever before.