However, experts warn that the disease is tending to rejuvenate rapidly, requiring blood sugar control to be started earlier.
According to research by the China Centers for Disease Control and Prevention (CDC China) in 2025, the rate of diabetes in men aged 20-24 has increased from 1.99% to 7.42%, while the rate of diabetes in the under-40 age group has tripled. Faced with this reality, the American Diabetes Association (ADA) and the China Diabetes Prevention Guidelines in 2024 both recommend starting blood sugar screening from 35 years old instead of 40 years old as before.
According to experts, after age 30, muscle mass begins to decrease by about 1% per year. Meanwhile, muscle is where most of the body's glucose is used. When muscle mass decreases, blood sugar control ability also decreases.
By about 35 years old, beta cells of the pancreas - where insulin is produced - begin to age faster, reducing insulin secretion and increasing the risk of hyperglycemia.
In addition, if blood sugar increases for a long time from this stage, the body may form "metabolic memory", meaning that damage to blood vessels continues to progress even when blood sugar has been controlled afterwards.
Besides biological factors, work pressure, lack of exercise, prolonged sitting, lack of sleep and a diet high in sugar and processed foods also increase insulin resistance - the main cause of type 2 diabetes.
Studies show that if blood sugar is not controlled after age 35, about 5-10% of pre-diabetes people each year will develop type 2 diabetes. Conversely, early lifestyle changes can reduce the risk of the disease by more than 50%.
Experts recommend that even before the age of 35, people at risk should also have regular blood sugar check-ups, including:
Overweight or obese, especially belly fat. Parents or siblings with diabetes.
Once diagnosed with pre-diabetes or gestational diabetes. Lack of exercise, sitting for over 8 hours a day.
Frequently use soft drinks, milk tea and processed foods. Suffer from high blood pressure, dyslipidemia or cardiovascular disease. People with polycystic ovary syndrome or long-term use of corticosteroids.
According to experts, controlling blood sugar from an early stage not only helps prevent diabetes but also protects the function of the pancreas, reducing the risk of cardiovascular complications, stroke, kidney disease, nerve damage and retinal diseases.
At the same time, maintaining stable blood sugar from the beginning also helps reduce long-term treatment costs by limiting serious complications.
Three simple ways to control blood sugar
Experts recommend that people maintain a healthy lifestyle with three basic principles:
Eat reasonably: Each meal should be balanced between starch, green vegetables and protein; prioritize whole grains, limit white rice, cakes, soft drinks and sugary drinks.
Increase exercise: Maintain at least 150 minutes of physical activity per week. Short periods of time such as brisk walking, climbing stairs or exercise after meals can be utilized.
Change your snacking habits: Prioritize unsweetened nuts, unsweetened yogurt and fresh fruits instead of candies and sugary foods.
Experts emphasize that blood sugar control should not wait until symptoms appear. With the trend of diabetes becoming increasingly younger, proactive screening and lifestyle adjustment from the age of 35, or earlier in the risk group, is key to preventing the disease and future complications.
