Diabetes in seniors is very common. Almost 415 million people are suffering from diabetes across the world. Out of which 1.1 million are children and teenagers.
Obesity, inactivity, dietary habits, and lifestyle are some factors that promote diabetes. It is very crucial to make on-time changes in your diet and lifestyle if you get to see signs of diabetes.
Below are some natural ways for diabetes prevention that can help you take control of your health.
1. Shed Extra Pounds:
Obesity increases the chance of developing diabetes. Based on your current body weight, choose a weight loss target. Discuss attainable short-term objectives and expectations with your doctor, such as shedding 1 to 2 pounds each week.
People in one significant trial who lost around 7% of their body weight by dietary and activity improvements had a nearly 60% reduction in their chance of acquiring diabetes.
For diabetes prevention, the American Diabetes Association advises prediabetic individuals to lose between 7% and 10% of their body weight. Greater advantages will result in further weight loss.
2. Stay Physically Active:
Regular exercise has a variety of advantages. Staying physically active helps you;
• Reduce Weight
• Maintain Normal Blood Sugar Levels
• Increase your insulin sensitivity
Most people set the following objectives to keep a healthy weight:
Aerobics: 30 minutes of moderate to strenuous aerobic activity such as brisk walking, running, swimming, or bicycling each week can help you stay physically active.
Strength Training: Your strength, balance, and capacity to lead an active life are all improved by strength training, which you should do at least 2 to 3 times a week. Yoga, Plank, Cardio, and weightlifting are some forms of strength training.
Short Interval Inactivity: Long periods of inactivity, such as consistently sitting and working on a computer can lead to diabetes. Breaking up this pattern can help you manage blood sugar levels. Every 30 minutes, try to spend a few minutes standing up, moving, or engaging in some mild exercise.
3. Eat Plant-Based Foods:
Plant-based foods are enriched with vitamins, minerals, and carbs. Sugars, starches, and fiber are all types of carbohydrates. These are the primary sources of energy for our bodies. The portion of plant-based foods that our body cannot digest or absorb is Dietary fiber (Roughage and bulk).
Foods high in fiber encourage weight reduction and reduce diabetes in seniors. A range of wholesome, high-fiber meals include:
• Fruits from trees, such as tomatoes, peppers, and other berries
• Non-starchy veggies include broccoli, cauliflower, and leafy greens (spinach, kale, iceberg, cabbage)
• Beans, chickpeas, and lentils
• Whole grains, such as quinoa, whole-grain rice, whole-grain oats, and whole-wheat pasta and bread
Fiber is very beneficial for preventing diabetes in seniors. Some of its benefits are:
• Reducing and maintaining normal blood sugar levels
• Preventing the digestion of dietary cholesterol and lipids
• Managing other risk factors, such as blood pressure that have an impact on heart health
• Makes you eat less by making you feel fuller and more energetic than meals low in fiber
Avoid “bad carbs” such as white bread and pastries, pasta made from white flour, fruit juices, and processed meals that are high in sugar but low in fiber and nutrients.
4. Consume Healthy Fats Only:
Since fatty meals are high in calories, they should only be consumed seldom. Your diet should contain a range of foods containing unsaturated fats, sometimes referred to as “good fats,” to aid in weight loss and diabetes prevention.
Monounsaturated and polyunsaturated fats (unsaturated fats) support normal blood cholesterol levels as well as heart and vascular health. Good fat sources include:
• Oils from cottonseed, safflower, olive, sunflower, and canola
• Almonds, peanuts, flaxseed, and pumpkin seeds
• Salmon, mackerel, sardines, tuna, and cod are some examples of healthy fatty fish
Dairy products and meats include saturated fats “bad fats”. You should only eat a tiny amount of them. By consuming low-fat dairy products, lean poultry, and pork, you may reduce your intake of saturated fats.
5. Avoid Fad Diets & Make Portions:
Several fad diets, including paleo, keto, and glycemic index diets, may aid in quick weight loss. However, there is little information available on the long-term advantages of these diets or their use in diabetes prevention.
You’re eating objective should be to reduce weight and then continue ahead to maintain a healthier weight. Therefore, making healthy food choices requires a diabetes prevention diet plan that you can stick to as a lifelong habit. Over time, you could benefit from making healthy options that incorporate some of your own taste preferences.
Reducing the portion size is also very important. Divide your plate into smaller servings as one easy way to aid in optimal meal selection and consumption. Your plate’s three sections that encourage healthy eating are:
• One-quarter portion of greens (salad, fruit, veggies)
• One-quarter of whole grains
• One-quarter of the high protein (lentils, fish, lean meats)
6. Drink Plenty of Water:
Choosing water as your primary beverage is the most important thing in diabetes care.
Adults with type 2 diabetes and latent autoimmune diabetes are more likely to consume sugary drinks like soda and sweetened fruit juice. Cutting off sugar-rich drinks or processed fruit juices can prevent diabetes in seniors.
A study discovered that consuming 1 serving daily of sugar-sweetened beverages may result in an 18% rise in the prevalence of type 2 diabetes.
In contrast, consuming more water can improve insulin sensitivity and blood sugar control.
7. Quit Smoking:
various major health disorders, such as heart disease, chronic obstructive pulmonary disease (COPD), and lung and intestine malignancies, have been linked to being caused by smoking.
Smoking has also been linked in research to type 2 diabetes. Smoking is known to enhance insulin resistance and decrease insulin production.
Research shows that quitting smoking can significantly lower the chance of developing diabetes.
8. Maintain Your Vitamin-D Levels:
The regulation of blood sugar requires optimal levels of vitamin D. In fact, research ties a lack of vitamin D to type 2 diabetes and insulin resistance.
Studies indicate that vitamin D supplementation may aid blood sugar management in persons with prediabetes.
It’s critical for your health to maintain proper vitamin D levels. Fish liver oil and fatty fish are two excellent dietary sources of Vitamin D. Sunlight exposure can also raise vitamin D levels.
To reach and maintain ideal levels, some people may need to take a daily vitamin D supplement. Before beginning a supplement, verify your vitamin D levels with a doctor.
9. Drink Tea or Coffee:
Although it’s ideal to drink water as much as possible, research indicates that consuming coffee or tea occasionally may help in diabetes prevention.
According to studies, drinking coffee every day reduces the chance of developing type 2 diabetes by up to 54%. Regular use of green tea also reduces the risk of type 2 diabetes. Polyphenol antioxidants found in coffee and tea help in diabetes prevention.
Adding sweeteners and additional sugars may raise blood sugar levels and lessen their protective benefits.
Diabetes prevention requires effort. The best way to prevent diabetes is to follow a diabetes prevention diet. Eating the right nutritious foods and practicing some lifestyle habits that support normal levels of insulin and blood sugar.
If you are pre-diabetic, it could be beneficial to perceive prediabetes as an incentive for making adjustments that can help lower your risk rather than seeing it as a steppingstone to diabetes.