Tips for Decreasing Your Risk of Diabetes as You Age

Type 2 Diabetes used to be known as age-onset diabetes. It typically affected aging adults. It was suspected to have been associated with changes to a more sedentary lifestyle and some weight gain as well as some loss of muscle mass. It is now known to affect more people from children to aging adults. To decrease your risk of getting diabetes as you age, consider the following tips.

Mind Your Weight

This is probably the most critical step in avoiding elevated blood glucose levels that can lead to a diagnosis of Type 2 Diabetes. Type 1 is different in that your body’s immune system attacks the insulin-producing cells in your pancreas. Weight gain, specifically extra fat around the waist, is one of the factors of a condition called metabolic syndrome. The extra fat, elevated glucose, high blood pressure and abnormal cholesterol make up metabolic syndrome, and it can eventually lead to heart attacks and strokes. For those putting on the pounds, a reduction in weight can help prevent Type 2 diabetes.

 

Balance Your Diet

Americans spend a lot of money on diet foods, programs, and pills and potions to lose weight. The fact remains that all that is required is to not eat any more calories than are burned in a day, and weight stabilizes. Technically, one could eat a day’s allotment of calories in junk food and not gain weight. However, the body needs proper nutrients to rebuild itself and renew cells. A proper ratio of carbohydrates, protein and fats as well as the micronutrients of vitamins, minerals and amino acids are needed to live optimally and prevent health problems such as insulin resistance that leads to diabetes. Speak with a dietician if you are having trouble maintaining or losing weight, even with healthy eating habits.

 

Keep Muscle Mass

Muscle burns more calories than fat. Muscle consumes glucose for fuel. Weight gain and loss of muscle mass work together to promote resistance to one’s own insulin. The body’s cells use insulin as a key to unlock the cells and let the glucose in to be burned as fuel. Glucose is the primary fuel that feeds the body’s cells. Maintaining muscle mass through daily exercise and resistance or weight training is as important to avoiding Type 2 diabetes as controlling excess fat is.

Control Portions

Since weight control is critical to avoiding Type 2 Diabetes, portion control is critical to controlling weight. Many people have curtailed daily caloric intake by simply switching to smaller plates and bowls for meals and snacks. Another helpful tip to eating and snacking is to measure out true portion sizes indicated on packages rather than just estimating. It is often a surprise when most find out they have been eating far more than one serving per meal or snack item.

 

No More Sugary Drinks

Sugary drinks can result in more than the daily intake of calories being exceeded without any food intake. Non-diet sodas contain about 150 calories (at the least) in a 12 ounce can. However, coffee beverages, fruit smoothies and iced teas can contain almost twice as many calories or more. It is better to consume calories in foods that fill. Cutting back on sugary drinks over time as well as switching to no-calorie beverages can prevent several pounds of weight gain in a single year. Keeping the excess weight off and preventing wild blood glucose swings that sugary drinks can cause can be very helpful.

Most find it better to institute changes slowly over time. Increasing exercise, changing food types consumed and adjusting portions sizes are more likely to be maintained if they become new routines over time. There is no one quick fix to avoiding Type 2 diabetes as age increases. If you are having difficulty with any of these methods, talk to a healthcare professional to find the right health programs as you age. It takes a multifaceted approach to prevent the conditions that lead to acquiring this disease in the first place, and aging can make it even more complicated.

Rachelle Wilber is a freelance writer living in the San Diego, California area. She graduated from San Diego State University with her Bachelor’s Degree in Journalism and Media Studies. She tries to find an interest in all topics and themes, which prompts her writing. When she isn’t on her porch writing in the sun, you can find her shopping, at the beach, or at the gym. Rachelle recommends a gerontology degree for those interested in diabetes and aging. Follow her on Twitter and Facebook: @RachelleWilber; https://www.facebook.com/profile.php?id=100009221637700

Tips for Decreasing Your Risk of Diabetes as You Age