One of the many health threats seniors face is that of type 2 diabetes and the dangers it poses. While many may chalk it up as just a part of getting older, the truth is type 2 diabetes can be avoided simply by making basic lifestyle changes. Rather than wait for a type 2 diabetes diagnosis, take a look at what can be done right now to limit risk.
Understanding type 2 diabetes
There are three types of diabetes: type 1, type 2, and gestational diabetes. Type 2 diabetes is the most common and according to the nia.nih.gov article, “Diabetes in Older People,” occurs when cells can no longer properly process insulin and/or the body does not produce enough insulin, often in middle age and later. Because insulin is responsible for processing glucose into energy, the lack of functional insulin can allow blood sugar to rise to dangerous levels.
Untreated type 2 diabetes can cause a variety of serious health problems including damage to the eyes, heart, kidneys, feet, and nerves and eventually diabetes-related ketoacidosis, which can be fatal. In addition, type 2 diabetes may also increase the risk for depression, dementia, and cancer.
Lifestyle changes that can help prevent type 2 diabetes
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Lose weight
Being overweight or obese can raise the risk of type 2 diabetes considerably and can also make managing diabetes more difficult. But according to the healthline.com article, “What to Know About Diabetes and Weight Loss,” losing just a little weight (5-7 % of body weight) may lower the risk of type 2 diabetes by more than 50% and may even help to return blood sugar to normal levels.
To determine how much weight to lose the niddk.nih.gov article, “Your Game Plan to Prevent Type 2 Diabetes,” provides a handy chart and equation for calculating a weight-loss goal as well as information about what to eat (and not eat), recommended calorie intake, and tips on shopping, meals, and dining out. For a variety of appetizing recipes for cooking at home check out the Diabetes Food Hub.
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Eat better
Even those who are not overweight can put the brakes on diabetes by changing the types and amounts of foods they eat daily. For starters, according to the mayoclinic.org article, “Diabetes prevention: 5 tips for taking control,” switching to a more plant-based diet can help increase fiber intake which in turn can lower blood sugar. Among the options are green leafy vegetables, broccoli, and cauliflower; legumes like beans, chickpeas, and lentils; and whole grain oats, rice, and quinoa, and foods made with whole grains like bread and pasta.
Also important are plants that provide unsaturated “healthy fats” which can help with cholesterol and improve heart health. These include nuts and seeds, fatty fish like tuna, cod, salmon, mackerel, and sardines, and canola, sunflower, olive, and cottonseed oils.
As for fruit, even though they are naturally sweet, berries in particular can help. According to the verywellhealth.com article, “12 Foods That Lower the Risk of Diabetes,” eating blueberries, cranberries, strawberries, and raspberries can improve post-meal blood sugar levels and insulin resistance in people who are overweight or obese. Substituting a bowl of berries for a bag of potato chips can go a long way toward diabetes prevention and maintaining a healthy weight.
At the same time, limiting fatty meats, high-fat dairy products, processed and ultra-processed foods, foods with added sugar (like soda and fruit juice), and foods with a high sodium content is also important.
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Exercise regularly
Exercise is a natural barrier to diabetes and can have a big impact in the short term. In contrast, regular exercise over time can lower A1C, a common test to diagnose type 2 diabetes and prediabetes.
As noted in the diabetes.org article, “Blood Glucose and Exercise,” exercise helps short-term by increasing insulin sensitivity in muscle cells which enables glucose to be used during and after exercising. Furthermore, contracting muscles can still turn glucose into energy even when insulin isn’t available. When exercise is regular, blood glucose levels may drop for 24 hours or more. The longer the activity lasts the more impact it can have on blood sugar over time.
To help get started on a regular exercise regime, the American Diabetes Association article, “Weekly Exercise Targets,” recommends 150 minutes of “moderate intensity” exercise per week to get results. In addition, the American College of Sports Medicine news release “ACSM Publishes New Recommendations on Type 2 Diabetes and Exercise,” notes that exercising in short periods throughout the day, regular aerobic exercise, and being active after meals can all contribute to lowering blood sugar.
An active and healthy lifestyle is just part of the plan at Ganton’s Countryside. For more information about Countryside, please call Margaret Nagel at (517) 206-5000 or download our brochure to learn about our care levels, cost, and amenities.
