Do you have diabetes? If so, here are some straightforward recommendations for managing blood sugar levels in older individuals.
Recent research conducted by the International Diabetes Federation (IDF) reveals that one out of every six individuals diagnosed with diabetes hails from India. The study highlights a particularly high prevalence of diabetes among individuals aged 70 to 79, reaching 13.2%. Several factors contribute to this trend. Older adults, having consumed sugar over extended periods, are more susceptible to elevated blood sugar levels. This susceptibility is particularly concerning for those aged 60 and above, as diabetes can exacerbate existing age-related conditions such as cognitive impairment or cardiovascular issues. However, managing diabetes among seniors is possible through adherence to these five straightforward guidelines:
Adopt a diet rich in fiber
Avoid foods rich in sugars and carbohydrates, as they can destabilize blood sugar levels and stimulate insulin production. Processed or baked goods should also be avoided. Instead, focus on incorporating fiber-rich foods into your diet:
- Choose cereals, whole-grain bread, barley, and rye.
- Include fruits like pears, melons, berries, and oranges.
- Incorporate vegetables such as broccoli, carrots, and sweetcorn.
- Add peas, beans, and pulses to your meals.
- Snack on nuts and seeds.
Additionally, consider replacing white rice with complex carbohydrates like brown rice or whole wheat.
Prioritize water as your main beverage
As we age, the risk of dehydration increases, posing a particular concern for diabetic seniors. Decreased water levels in the blood lead to higher sugar concentrations. Therefore, staying well-hydrated by consuming ample water is crucial. Additionally, it’s wise to eliminate juices or carbonated drinks from the diet, as they do not effectively hydrate and can elevate sugar levels.
Maintain an active lifestyle and engage in regular exercise
Exercise is essential for managing diabetes. Just 30 minutes of aerobic activity, such as walking, five times a week, can help regulate glucose levels. It’s crucial to avoid a sedentary lifestyle, as prolonged sitting or lack of exercise can lead to complications. Incorporating activities like gardening, painting, bird-watching, and yoga into your daily routine can help keep you active and healthy.
Take care of your mental health
Stress, depression, and anxiety can exacerbate diabetes, as the release of stress hormones can elevate blood sugar levels. Conversely, managing diabetes can also impact mental health, leading to a condition known as diabetes distress. To address this:
- Consult a doctor or certified therapist.
- Consider joining a diabetes support group.
- Connect with friends and loved ones for support.
- Engage in activities that bring you joy and fulfillment.
Make sure to attend regular check-ups without fail
Regular health check-ups are crucial for individuals with diabetes. They provide valuable insights into progress and guide necessary lifestyle adjustments. Aim to undergo routine glucose, blood pressure, and cholesterol checks at least every three months. Nowadays, there are convenient options for home testing facilitated by home nurses using home kits. Ensure to engage a professional from reputable Home Nursing services for testing.
Bottomline
“Despite its severity, diabetes can be effectively managed, particularly for seniors, by adopting a healthy and fulfilling lifestyle. Crafting a plan centered on a balanced diet and consistent routine empowers you to pursue your passions freely. Consider options like specialized meal deliveries or hiring a cook to facilitate dietary adjustments more seamlessly. If managing daily tasks or pursuing hobbies becomes challenging, explore Home Care Services for a convenient solution. Prioritizing your well-being ensures you remain fit, healthy, and, above all, happy.” – Jagadish Ramamoorthy, Co-founder & Director, Alserv.