Diabetes is one of the biggest health issues in American medical history. Over 30 million adults in the United States have been diagnosed with diabetes. Another 84.1 million U.S. adults have what is known as “prediabetes” – conditions indicating the onset of diabetes. The World Health Organization says diabetes will be the seventh leading cause of death worldwide by 2030.
While diabetes can strike anyone, seniors are more at risk, simply because their bodies have experienced more wear and tear….and more sugar! As we age, internal body functions may be compromised, and we may not get as much exercise as we once did. Approximately 25 percent of Americans 65 and older have diabetes, which equates to about 12 million seniors.
Sadly, diabetes increases the chances of coronary disease, heart attack, and strokes in seniors. In fact, statistics show that heart disease and strokes account for approximately 65% of deaths in people with diabetes. So, while it’s important to manage blood sugar levels with diabetes, it’s also important to keep your heart healthy.
14 Ways to Help Prevent Diabetes
Weight management is one of the most important factors in preventing and managing diabetes. Not always easy, but very do-able. With healthy eating, exercise, and just a few lifestyle changes, diabetes can be mitigated; it may even disappear!
- Eat healthy foods. Make sure your diet is nutritious and healthy. It should be a diet high in fresh foods including whole grains, fruits and vegetables, lean proteins (skinless chicken), low-fat dairy, and healthy fat sources such as nuts. Stay away from processed foods. A good place to start is the MIND diet, which is great for improving brain health in seniors.
- Eat fish 2-3 times a week. Bake it, broil it, grill it. Don’t fry it.
- Buy a vegetarian cookbook. There are delicious recipes today that are totally vegetarian, heart healthy, and weight conscious. You’ll be surprised.
- Avoid high-sugar foods, empty carbohydrates, and trans fats. Stay away from foods with a horrendous calorie count and no nutritional benefit (also known as “empty calories”): coca cola and other sweetened sodas, fried food, and sugar-laden desserts. Even coffee can be a minefield for sugar, posing risk to people who are at risk of diabetes. “Carbs” can have the biggest impact on blood sugar levels. They may be delicious, but they turn right into glucose.
- Read labels. Count carbs and sugar grams; avoid hydrogenated oils.
- Go for healthy fats. This includes monounsaturated fats (olive oil, avocado, almonds, peanut oil & sesame seeds); omega-3 fatty acids (salmon, canola oil, tofu); polyunsaturated fats (sunflower oil, walnuts).
- Try gluten-free, sugar-free, and vegan products. We are fortunate to have so many alternatives on the market today…many that actually taste good! That wasn’t always the case. Recognizing the health benefits of such products and the emerging market, manufacturers have stepped up to the plate.
- Portion control. Invest in a small scale and weigh food in 3 oz. portions. Use a small plate so the smaller portions look like a large meal! Only eat half of what you’re given at a restaurant and take the rest home. Think sips and bites, versus inhaling everything at once.
- Increase dietary fiber intake. 20-35 grams of fiber a day from whole grains, oatmeal, fruits, and veggies is recommended.
- Limit alcohol intake. There is a lot of sugar in most alcohol. Doctors say women should limit their intake to one drink a day, and men to two drinks a day.
- Exercise. The American Diabetes Association recommends at least 30 minutes of exercise a day, 5 days a week. Exercise helps process glucose and lowers blood sugar levels. Walking, water aerobics, or swimming, bicycling, dancing, tennis, chair yoga are all great. You can start slow – 10 mins/3 times a day. Make sure you have comfortable exercise shoes and comfortable exercise clothing. Sometimes exercising in a group provides more incentive and encouragement. There are lots of classes online as well as at local community centers and gyms.
- Keep a weight management log. Write down everything you eat and how much you exercise every day. Record your blood sugar levels using over-the-counter monitors, and track your progress.
- Manage stress & emotional well-being. It has been clinically proven that stress increases blood sugar levels.
- Maintain general health. Again, a healthy heart and a healthy mind all set the stage for managing diabetes. Other medical conditions, infections, and health issues can complicate diabetes management, so staying in overall good health makes sense.