According to the Center for Disease Control and Prevention, 37.3 million people, or 11.3% of the population, have diabetes. That is a significant number of individuals of all ages that live with the disease, taking care of nutrition and health in an adjusted manner. Additionally, 26.4 million people 65 years and above, or 48.8% of that age group, have pre-diabetes. Keeping diabetes under control is possible.
The first step is to be aware of the symptoms. According to the World Health Organization, these indicators are the following:
- High levels of thirst
- Blurry vision
- Tiredness
- Frequent urination
- Losing weight without trying
The second step is to maintain regular visits with a medical provider and a dietician. Caring for yourself or a loved one can prevent more serious complications, such as hypoglycemia, hyperglycemia, heart attack or stroke. There are medications that can help.
Thirdly, make a weekly plan to fit in a proper diet and exercise. Diabetes occurs when excess glucose is in the blood stream, and the pancreas doesn’t produce enough insulin to regulate the glucose. When thinking of diet, reducing or eliminating sugars and refined carbs, while taking prescribed meds, can help maintain a good glucose level. Foods included in meals are non-starchy veggies (broccoli, leafy greens, and cauliflower), portion-controlled proteins, and portion-controlled carbs. A visual on the quantity of food at a meal would be to eat ½ plate of non-starchy vegetables, ¼ plate of protein, and ¼ plate of carb such as pasta, rice, or bread. Lastly, find 30 minutes of exercise that you enjoy and can fit into your schedule. Here is an activity list: hiking, biking, swimming, walking, elliptical, yoga, and dancing. There are many YouTube videos that have organized exercises, and these activities can be done at home. If you are providing care for an elderly person, local gyms provide activities that promote mobility and strength. This can encourage social companionship, fun, and exercise.