Healthy Habits to Support Blood Sugar and Healthy Aging
November Is American Diabetes Month
November is American Diabetes Month, a time to raise awareness, support people living with diabetes, and encourage steps to reduce the risk of type 2 diabetes. According to the CDC’s latest estimates, 40.1 million Americans have diabetes, and more than one in four adults with the condition do not know they have it. These figures highlight the importance of education, screening, and ongoing care.
Diabetes occurs when blood glucose, also called blood sugar, is too high. Over time, it can damage the heart, kidneys, eyes, and nerves. Healthy habits can help prevent or delay type 2 diabetes and support blood sugar management for people already living with diabetes. However, lifestyle changes do not prevent every form of diabetes or replace prescribed treatment.
For older adults, a personalized approach is especially important. Meal plans, activity levels, medications, and blood sugar goals should reflect each person’s health, abilities, and nutritional needs. Avoiding low blood sugar is also an important part of safe diabetes care.
Consider these habits to support your health:
Choose balanced meals. Include non-starchy vegetables, whole grains, lean proteins, healthy fats, and whole fruit. A registered dietitian can help create a plan that supports both blood sugar management and adequate nutrition.
Be mindful of portions and carbohydrates. Carbohydrates affect blood sugar, but they do not need to be eliminated. Choose fiber-rich options and work with your care team to determine appropriate portions and meal timing.
Stay active in ways that work for you. Walking, chair exercises, swimming, or appropriate strength exercises can support blood sugar management and overall well-being. Start gradually and ask your healthcare provider which activities are safe for your abilities and health conditions.
Choose water over sugary drinks. Staying hydrated supports overall health, and replacing soda or sweetened drinks with water reduces added sugar intake. Follow any fluid restrictions prescribed by your healthcare provider. Drinking water is not a treatment for high blood sugar.
Follow your monitoring and medication plan. If you have diabetes, check blood sugar as directed and take medications as prescribed. Ask your care team about your target range and how to recognize and respond to low blood sugar. If you have not been diagnosed, discuss whether screening is appropriate.
Make time to manage stress. Stress can affect blood sugar and make daily care more challenging. Deep breathing, enjoyable activities, and connecting with friends or family can help support emotional well-being.
Prioritize quality sleep. Too little sleep can make the body use insulin less efficiently. Maintain a consistent sleep routine and discuss persistent sleep problems with your healthcare provider.
American Diabetes Month is a reminder that small, sustainable steps matter. Whether you are working to reduce your risk of type 2 diabetes or managing an existing diagnosis, partnering with your healthcare team can help you build habits that support your health and quality of life.
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.
