September is Healthy Aging Month, a time to focus on the positive aspects of growing older and to inspire adults aged 45+ to improve their physical, mental, social and financial well-being. With healthy aging, there are many things that can contribute, one being healthy eating. As we age, healthy eating is more important than ever. Getting advice about healthy eating seems to be everywhere, and it can be confusing. We need to eat a variety of foods, and it’s no different for those living with diabetes. Having diabetes does not mean you have to buy special food or eat a special diet. Living with diabetes means learning how to make healthier choices, monitoring how much food you eat and possibly eating some foods in moderation. Consider checking out the Diabetes Plate at What is the Diabetes Plate? | American Diabetes Association .
Some guidelines for healthy eating when living with diabetes include eating a variety of foods, eating meals and snacks regularly, eating about the same amount of food daily, but also limiting sweetened and sugary drinks and processed foods. Choosing fats that are better for your heart and incorporating whole grains is also beneficial, because heart disease is the leading complication of diabetes. Most older adults do not drink enough water. You should try to drink 8 glasses a day unless your doctor says otherwise.
Exercising is beneficial for everyone but especially as you start aging and for those living with diabetes. In fact, you can get fitter no matter what age you are. Fitness matters, because it increases energy, helps control weight, lowers the risk for heart disease, helps prevent depression and improves our balance and can lower the risk of falls. Everyone should strive for at least 30 minutes of physical activity every day. This doesn’t mean that you must exercise all at once—the 30 minutes can be done in multiple, shorter increments. The 30—30 rule includes getting up and moving around every 30 minutes and getting at least 30 minutes of physical activity every day. Making physical activity part of your daily routine is essential for overall health. The more you exercise, the more health and fitness benefits you will see.
Getting regular health checks from your provider is essential to manage your health and diabetes. Being on top of your health is important. Many serious diseases including high blood pressure, certain cancers, and high cholesterol often have no symptoms in their early stages. Routine checkups and screenings can identify these issues before they progress and can potentially make treatment more effective. Those living with diabetes should have their A1C checked on a regular basis, an annual eye exam and vaccinations as recommended by their provider. Many people take 4 or more medications at a time. It is important to have a relationship with your doctor to discuss how your medications make you feel and to make appropriate changes. Be your own advocate if you are not getting your health questions answered.
Overall, eating well, exercising and getting routine checkups are important for a happy and healthy lifestyle and to manage your diabetes.
