November is American Diabetes Month
Help Fight the Growing Diabetes Epidemic with These Tips
Every November, the American Diabetes Association (ADA) promotes American Diabetes Month to raise awareness of the condition and how to prevent it, while honoring the birth month of Dr. Frederick Banting, who discovered insulin in 1921. According to the ADA, diabetes is the fastest-growing chronic disease in the world, and it is the most expensive chronic disease in the U.S. Over 37 million Americans have diabetes and one in five people don’t even know they have it.
Diabetes occurs when your blood glucose, also called blood sugar, is too high. Diabetes is a major health concern for older adults, as it can lead to serious long-term complications such as heart disease, kidney disease, and cognitive decline. Living a healthy lifestyle and managing your blood sugar can help prevent diabetes.
Here are some things to consider for seniors and adults looking to manage and maintain healthy blood sugar levels:
• Balanced Diet: Incorporate a variety of foods that include whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables. These foods provide essential nutrients and help control blood sugar spikes.
• Regular Exercise: Engage in regular physical activity such as walking, jogging, cycling, or strength training. Exercise helps improve insulin sensitivity and facilitates glucose uptake by the cells, thus lowering blood sugar levels.
• Portion Control: Be mindful of portion sizes to avoid overeating, which can lead to elevated blood sugar. Using smaller plates and serving sizes can help manage food intake.
• Stay Hydrated: Drinking plenty of water can help maintain healthy blood sugar levels by facilitating the kidneys’ ability to flush out excess sugar through urine.
• Monitor Carbohydrate Intake: Pay attention to the types and amounts of carbohydrates consumed, as they have a direct impact on blood sugar. Opt for complex carbohydrates with a low glycemic index, which are digested more slowly.
• Regular Monitoring: Keep track of blood sugar levels through regular testing. This can help you understand how different foods and activities affect your blood sugar and make necessary adjustments.
• Stress Management: High stress levels can lead to the release of hormones like cortisol, which can raise blood sugar levels. Practices such as meditation, deep breathing, and yoga can help manage stress.
• Adequate Sleep: Ensure you get enough quality sleep, as inadequate sleep can affect insulin sensitivity and glucose metabolism, leading to higher blood sugar levels.
By incorporating these habits into their daily routine, seniors can effectively manage blood sugar levels and help prevent diabetes, while and supporting their long-term health goals.
Dr. Ken Sebastianelli has served as Medical Director for Elan Skilled Nursing and Rehab, a Jewish Senior Life Community, since 2012. Dr. Sebastianelli is a board-certified Internal Medicine practitioner with Prime Med Medical Group, and is affiliated with Geisinger Community Medical Center and Moses Taylor Hospital. He is also a member of the Medical Executive Committee at Geisinger Community Medical Center.
