As we age, our likelihood of developing a serious health issue unfortunately increases [1]. Diabetes is a health issue common among seniors because their bodies become less efficient at maintaining healthy blood sugar levels, which can cause major health complications, like heart disease, kidney disease, and nerve issues [2]. Diabetes management is vital for seniors to prevent or slow down the progression of this disease and maintain quality of life. This blog will discuss the different types of diabetes, risk factors, signs and symptoms, and how seniors can manage it.
Understanding Diabetes in Seniors
First, let’s get to know diabetes and all its types. Diabetes is a chronic condition when the body has trouble regulating blood sugar (glucose) levels. This can occur due to several reasons, which lead us to the different types of diabetes. Those with Type 1 diabetes do not produce enough insulin, while those with Type 2 diabetes are resistant to insulin’s effects [2]. Those with gestational diabetes, which develops during pregnancy, cannot produce enough insulin necessary to meet their increased needs during pregnancy, leading to high blood sugar levels. This typically subsides after childbirth but can lead to Type 2 diabetes later in life for both the mother and the child [2].
Prevalence of diabetes in seniors
Diabetes is highly prevalent among older adults, with nearly 1 in 3 adults aged 65 and older having diabetes [3]. The prevalence is expected to increase as the population ages and is projected to more than double by 2050 [4]. This is why managing and preventing diabetes is endlessly important for reducing the number of seniors struggling with diabetes in the future.
Risk factors for diabetes in seniors
- Age-related risk factors: As people get older, their body’s ability to regulate blood sugar naturally declines, which makes older adults more likely to develop diabetes [3]. The aging process can also lead to increased accumulation of fat, decreased muscle mass, and changes in insulin sensitivity, which can all factor into a higher risk of diabetes.
- Genetic predisposition: If one’s family members have diabetes, their likelihood of developing the condition increases. Additionally, their genetics can impact how their body processes glucose and uses insulin [5].
- Lifestyle factors: Poor diet choices, such as eating foods high in sugar and processed carbohydrates, along with physical inactivity, are large contributors to insulin resistance and the risk of diabetes [6]. Combating the onset of diabetes by maintaining a healthy weight, eating a nutritious diet, and engaging in regular physical activity can reduce the likelihood of developing diabetes.
Symptoms of Diabetes in Seniors [7]
Common symptoms of diabetes in seniors include:
- Frequent urination: High blood sugar levels make the kidneys work harder to filter and remove excess glucose, which leads to increased urination. Frequent urination can lead to dehydration, which only worsens other symptoms and health issues.
- Increased thirst and hunger: Higher blood sugar levels can cause dehydration, which makes the body feel thirstier. Likewise, the body’s inability to use glucose for energy can lead to a constant feeling of hunger, even after eating a meal.
- Fatigue and weakness: When the body cannot effectively use glucose for producing energy, cells lack the fuel they need, leading to feelings of fatigue and weakness.
First signs of type 2 diabetes in seniors [8]:
- Slow healing of wounds: High blood sugar levels can impair circulation and the ability to fight infections, which leads to slower wound healing.
- Blurred vision: High glucose levels can cause one’s eye lenses to swell and for fluid to draw from the eyes, which results in blurred vision and potential long-term damage to the eyes.
- Unexplained weight loss: The body’s inability to use glucose for energy causes the breaking down of muscle and fat stores, which leads to unexplained weight loss. Although this can occur in people with type 2 diabetes, it is more common among people with type 1 diabetes [9].
When to seek medical advice
It is important to detect diabetes early because this allows ample time for intervention, which can help prevent or delay potential complications, such as heart disease, kidney failure, and nerve damage. Seniors should make appointments for regular screenings, especially those at high risk who have a family history of diabetes or obesity. If you experience symptoms like increased thirst and hunger, frequent urination, unexplained weight loss, or fatigue, consult a healthcare provider about testing and appropriate next steps.
Managing Diabetes in Seniors
Importance of regular check-ups
Individuals who are at high risk for diabetes should have regular medical visits to monitor blood sugar levels, assess complications, and adjust treatment plans as recommended by a healthcare professional. The main tests that test for high blood sugar include HbA1c tests, which show your average blood sugar level over the past few months [10], as well as screenings for risks. Regular checkups ensure that seniors have the opportunity to talk about potential lifestyle modifications, medication adjustments, and preventative measures with their doctor.
Monitoring blood sugar levels
To monitor their blood sugar at home, individuals typically use a blood glucose meter, which requires them to prick their fingertips for a small drop of blood. The meter then provides a reading of your blood sugar level, which should be checked and monitored at different times of the day (as recommended by your doctor) [11]. Another option is continuous glucose monitors, which offer real-time tracking of glucose levels throughout the day and night [12]. It is important that you not only monitor your blood sugar but understand your results. Normal blood sugar levels are between 80 to 130 mg/dL before a meal, and less than 180 mg/dL 2 hours after a meal [13]. Levels between 100-125 mg/dL may indicate prediabetes, and levels 126 mg/dL or higher on two separate occasions suggest diabetes [14].
Medication management
Many types of medications can help manage diabetes. For Type 1 diabetes, insulin is essential, as the body is no longer able to produce it [15]. Additionally, those with Type 2 diabetes often need oral medications that help the body use insulin more effectively and stimulate the pancreas to produce more insulin [16]. To manage your medications effectively, monitor blood sugar regularly, make note of any side effects, and take your doses as recommended by your doctor. If any issues arise, contact your doctor immediately for medical advice.
Diabetic Diet for Seniors
Importance of a balanced diet [17]
Diet plays a crucial role in diabetes management, as the food you eat directly affects blood sugar levels, weight, and overall health. People with diabetes should focus on eating a balanced diet that includes all of the main food groups and limits the intake of refined sugars and processed carbohydrates. Seniors with diabetes have nutritional needs, such as adequate intake of calcium, vitamin C, and fiber. They also may need to adjust how many calories they intake in a day to prevent weight gain or loss and make sure they are properly hydrated to absorb nutrients. This is particularly important if they are on medications that affect their appetite or digestion.
Recommended foods for diabetic seniors [17]
- Whole grains like brown rice, quinoa, oats, and barley.
- Fruits and vegetables like leafy greens, berries, apples, carrots, and sweet potatoes.
- Lean proteins like skinless chicken or turkey, salmon, tofu, eggs, and beans.
- Healthy fats like avocados, nuts, seeds, and olive oil.
Foods to avoid [17]
- Sugary foods and drinks like soda, fruit juices, candy, pastries, and ice cream.
- Processed and high-fat foods like fast food, packaged snacks, and processed meats.
Sample meal plan for diabetic seniors
A daily meal for someone with diabetes may look like a bowl of oatmeal topped with berries and chia seeds for breakfast, a mixed salad with grilled chicken, avocado, and olive oil vinaigrette for lunch, and grilled salmon with broccoli, sweet potatoes, and quinoa for dinner. Healthy snacks can include almonds, apples with peanut butter, or other fruits.
When planning meals, it is important to focus on portion control and incorporating foods high in nutrients. To make meal prep easier, plan meals ahead of time and keep healthy snacks readily available in your pantry or on the go.
Diabetes Exercises for Seniors
Benefits of exercise for diabetic seniors
Exercise helps manage diabetes by improving insulin sensitivity and allowing the body to use glucose more effectively. This, in turn, lowers blood sugar levels. Partaking in regular exercise also helps manage weight, reduces the risk of heart disease, and improves overall cardiovascular health. Exercise boosts energy levels, which helps improve mood and overall well-being.
Types of exercises suitable for seniors [18]
- Aerobic exercises like walking, swimming, and cycling.
- Strength training exercises like light weights, resistance bands, and bodyweight exercises (push-ups, squats, lateral raises, etc.)
- Flexibility exercises like stretching and yoga.
Exercise safety tips
When exercising as a senior with diabetes, it is important to monitor your blood sugar levels before, during, and after physical activity to avoid hypo- or hyperglycemia [19]. Wear the correct footwear, keep a water bottle nearby, and start with low- to moderate-intensity activities to reduce the risk of injury. Talk to your healthcare provider before starting a new exercise routine to ensure that your plan is safe and effective.
Lifestyle Tips for Seniors with Diabetes
Importance of staying hydrated [20]
Individual needs often vary due to activity level, health conditions, and medications. The American Diabetes Association recommends individuals to speak with their doctor to find out how much water they should drink each day [21]. Staying properly hydrated helps maintain blood sugar levels and support kidney function. If you are experiencing dry mouth, fatigue, dizziness, confusion, and/or dark-colored urine, you may be dehydrated. Dehydration can lead to worse complications in diabetes, so it is crucial to monitor how much water you are drinking daily.
Managing stress [22]
Effective stress management techniques include deep breathing, exercise, and meditation, which have the purpose of calming the mind and body. Regular relaxation practices can lower stress hormones and improve emotional well-being, which makes managing the daily challenges of diabetes a bit easier. Additionally, stress triggers the release of hormones like cortisol and adrenaline, which can increase blood sugar levels and the production of glucose in the liver. Managing your chronic stress can help reduce diabetes symptoms.
Getting adequate sleep [23]
Getting enough sleep is important for managing diabetes, as it helps regulate blood sugar levels and improves insulin sensitivity. Not getting enough sleep can lead to increased hunger and higher blood sugar. To get adequate sleep, maintain a consistent sleep schedule and avoid caffeine or stimulating activities close to bedtime.
Preventing Complications
Common complications of diabetes in seniors [24]:
- Cardiovascular disease: Diabetes increases the risk of cardiovascular disease by contributing to high blood pressure, high cholesterol, and poor blood circulation. This can lead to heart attacks or strokes.
- Neuropathy: Diabetic neuropathy is nerve damage caused by high blood sugar, and can lead to symptoms like numbness, tingling, and pain in the feet and hands.
- Retinopathy: Diabetic retinopathy occurs when high blood sugar damages the blood vessels in the retina, potentially leading to vision problems or blindness if left untreated.
Tips to prevent complications [25]
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- Foot care: Inspecting your feet daily and wearing proper footwear can help prevent injuries, infections, and complications such as diabetic ulcers.
- Eye care: Regular eye exams and careful management of blood sugar levels can help detect early signs of diabetic retinopathy and prevent vision loss.
- Heart health: Eating a healthy diet, exercising regularly, and adhering to your medication are key to protecting heart health and reducing the risk of cardiovascular complications in diabetes.
Support and Resources
Importance of support systems
Support systems, like family and friends, can help improve the overall well-being of individuals with diabetes by offering emotional encouragement, helping with lifestyle changes, and assisting with daily management tasks like meal prepping or medication reminders. There are also diabetes support groups out there that can provide a sense of community, where people with diabetes can share experiences, get tips, and receive emotional support from others who understand what they are going through. This can help reduce feelings of isolation.
Resources for seniors with diabetes
- Support groups like local and online support from people who understand what you are going through.
- Educational materials like books, websites, and pamphlets.
- Healthcare providers, like doctors and specialists, can help you on your journey.
In conclusion, managing diabetes involves a combination of exercise, nutrition, proper self-care, and staying on top of medical appointments. By taking small, consistent steps to manage diabetes, seniors can greatly improve their quality of life. It is never too late to make positive changes that support a healthy lifestyle. Reach out to your healthcare provider today and share your concerns, and contact Greater Good Health today for further assistance.