The Diabetic Senior Diet
Living with diabetes can be quite tough, especially for seniors. In addition to the care that should be given to diet for the elderly, diabetes provides added challenges.
As we age, there is the increased risk of complications in our body – things that will require much attention and care to prevent and alleviate.
Some of the major complications that most diabetic seniors face are obesity, fatigue, and vision problems. Diabetes mellitus, or simply diabetes, is a metabolic disease concerning the high blood sugar (blood glucose) levels in the blood due to the inadequate insulin production or the improper response of body cells to insulin. This type of disease is far from new, especially to seniors, and with diabetes comes other complications.
In 2013, over 382 million people were estimated to be positive with diabetes throughout the world. This has become a concerning issue especially in the US where 20% of Americans who age 65 and above are being affected by diabetes, and in 2018 it was reported that 1 in 7 Americans have diabetes.
Aside from the symptoms and other health related problems caused by diabetes, it may also cause financial burdens. However, seniors who have a healthy routine in their diet and lifestyle tend to have lesser complications and burdens because of diabetes.
Health panels and nutrition experts claim that a proper diet and weight loss can do wonders in having a healthy heart, as well as for controlling diabetes. Here are a few simple steps to start controlling your diabetes!
Have Some Extra Protein
Meals for seniors must be rich in protein and low in calories. As we humans grow older, we must lessen our calorie intake. It is suggested that traditional organic meals like lentils, chickpeas, and beans should be used as sources of protein to round out meals.
Protein rich meals go a much longer way making plain meals with cereals, toasts, and tea. Animal protein is not necessary for everyday meals. Instead they can be substituted for raw veggies, which essentially helps to regulate diabetes.
Have Some Extra Protein
Although it is only 4th best in the list of the best diets, the Paleo Diet can be considered a very good and effective diet for all. The paleo diet is a diet based on types of food eaten by early humans – all fresh with zero chemicals and preservatives – like fresh meat, fish, and whole fruits and vegetables, and excluding grain and dairy products and processed foods.
Due to technical advancements in health and care, there are countless ways to improve one’s condition physically. One of the trending techniques now addresses the confidence that comes with living with a medical condition, or even just living alone as a senior, and that is the medical alert system.
There’s a proven track record that early people have longer life spans with the kind of diet they had, and following in their footsteps is a great route to go. Sticking to the goodness found in nature is a great option to mitigate complications in health – since all health and nutrition essentials are naturally found around us!
DASH and Mediterranean diets are proven to be the “good” diet for helping seniors with both diabetes prevention and management.
The Dietary Approaches to Stop Hypertension, or DASH, is a diet proven to reduce cholesterol, lower blood pressure, and improve insulin sensitivity. This involves traditional low sodium or low salt diets, and a meal plan rich in vegetables, fruits, nonfat or low-fat dairy. It also emphasizes whole grains rich in magnesium, fiber, potassium, and calcium rather than refined grains.
Mediterranean Diet is based on the traditional foods (and drinks) of countries surrounding Mediterranean Sea. It is considered a great way to lose weight and improve health. It can also become a lifestyle – activities, foods, and meals are usually had with family and friends. Examples of Mediterranean foods are salads with olive oil, whole grain pastas with vegetables, sauteed spinach and greens with lemon, creamy hummus, and much more. Mediterranean diets help keep weight under control, and they generally lower cholesterol level and blood pressure
A proper choice of food intake during meals and snack time is the key to a healthy body and mind. Having a proper meal plan can help you improve your blood pressure, blood glucose, and cholesterol, and can also help keep your weight on the right track.
Diabetes may last a lifetime, but the symptoms can be treatable without medication – so you can take the matter in your own hands! All you have to do is to have the proper combination of diet, exercise, and body weight control.