- Let Healthy Diet Be Your Medicine
Diabetes is on the rise all over the world in general, but adults over the age of sixty-five are more likely to develop diabetes than any other age group. Diabetes increases your risk for many serious health complications including cardio-vascular diseases, bone and joint disorders, hearing loss etc. But the good news is that there are things you can do to prevent these diabetes-related health issues, no matter your age.
Recent studies show that knowledgeable diabetes patients often take better care with the disease, and have better-controlled blood sugar levels, than those who don’t receive diabetes education. So having better awareness on diabetic routines and dietary plans will help to manage your diabetes as the years go by.
This article gives an insight on how to manage your blood sugar levels without sacrificing your taste buds. By incorporating these tips in your daily routine, you can avoid or delay complications and live a long, happy, healthy and active life.
Foods to Be Include in Your Daily Menu
Grains and Starchy Vegetables Whole grain breads or crackers Whole grain, high-fiber cereal Oatmeal, grits, hominy, or cream of wheat rice, pasta, tortillas Cooked beans and peas Potatoes, corn, winter squash
Fill Your Plate with Healthy Foods – Read Our Plate Method!
A great way to begin meal planning is the “Plate Method”. Imagine drawing a line down the middle of your dinner plate. Then on one side, cut it again, so now you will have 3 sections. Now let’s see what and how the foods to be filled in each section.
Fill the largest section with non-starchy vegetables like salad, green beans, cauliflower, cabbage, carrots, tomatoes…. Adding as much of vegetables in your daily food menu will help to control your blood sugar levels. Now fill the one smaller portion with starchy foods such as rice, corn, noodles, potatoes, and low-fat or fat-free yogurt or plain soy milk. The other section is for meat, fish, chicken, eggs, tofu and low-fat cheese. And as the final touch, you can add 8 oz. glass of milk and one small piece of fruit or ½ cup of fruit salad.
Apart from healthy diet, being active is another part of managing diabetes and controlling blood sugar level. Any type of physical activity you do will help lower your blood glucose level.
Exercise for Senior Diabetics:
Although exercise is good for everyone, it's even more important when you're living with diabetes. Now let us discuss the few major exercise for diabetic patients:
During aerobic activity, you'll breathe faster and more deeply. This maximizes the amount of oxygen in your blood. Your heart will beat faster, which increases blood flow to your muscles and back to your lungs.
Aerobic Exercises includes,
Walking Bicycling Golfing Swimming
Strength Training Exercises:
This exercise helps to improve your balance and coordination, as well as posture. Try to do strength exercises at least twice a week. This exercises includes,
Weight Lifting Climbing Stairs Yoga and Tai Chi Exercises Calisthenics (push-ups, pull-ups, sit-ups) Carrying groceries
Help you stay steady on your feet. Do balance exercises 3 or more days a week.
Walking backwards or sideways Walking heel to toe in a straight line Standing on one foot Standing from a sitting position
Make sure to check your blood sugar level frequently. Try to incorporate all these exercises in your daily routine to stay active, healthy and diabetic free.
There is no cure for diabetes but it can be managed. Balancing the food you eat with exercise and medicine (if prescribed) will help you control your weight and keep your blood glucose within control.
Have a healthy diet and enjoy a healthy life!
*Disclaimer: The results may vary from person to person, depending on age, sex, body weight and a lot of other factors.*