Author: shahzaib

Diabetes affects 34.2 million Americans, —10.5% of the population. Of those diagnosed with diabetes, 14.3 million, 26.8%, are Americans age 65 and older.

Although these numbers are staggering, lifestyle choices can help mitigate the disease’s impact on patients’ lives. The ideal situation would be to focus on a healthy diet and proper exercise as early as possible to avoid the diagnosis altogether. Thankfully, our knowledge of the disease and the tools to manage health has come a long way, so it is possible to balance our health needs and live a fruitful life while living with diabetes.

There are three types of diabetes:

• Type 1 diabetes is when the body does not produce insulin. Insulin is a necessary hormone for breaking down the sugar we consume and converting it into glucose. Glucose is the energy that fuels our bodies. This type of diabetes is most common in young people.
• Type 2 diabetes is when your body doesn’t use insulin properly. In this case, you may need medicine or additional insulin to manage your diabetes. Type 2 diabetes is more common in older people.
• Gestational diabetes occurs in a pregnant woman. In most cases, this form of diabetes goes away after birth; however, those with gestational diabetes have a greater chance of developing type 2 diabetes later in life.

Diabetes can impact different parts of your body. Over time, it can cause health problems such as heart disease, stroke, kidney disease, eye problems, and nerve damage. People with type 2 diabetes are also at greater risk of developing cancer and Alzheimer’s disease.

According to the National Institute on Aging, “millions of older Americans have ‘prediabetes.’ This means their glucose levels are higher than usual but not high enough to be called diabetes. People with prediabetes have a greater chance of developing type 2 diabetes and having a heart attack or stroke.” There are no exact symptoms of prediabetes, so you can develop it and not know it. The majority of the time, people develop prediabetes long before they develop type 2 diabetes. Exercise and diet play a large part in how well someone manages the disease or prevents it altogether.

Managing Your Diabetes

Your healthcare management plan should be a joint effort between you and a doctor. Even if you know what type of diabetes you have, your individual health needs will vary, so it’s essential to maintain an open communication line with a healthcare provider.

The most critical elements to managing your diabetes are diet and exercise. Those with diabetes need to make smart and healthy food choices because what you eat affects your glucose levels. It would help if you had a clear idea of what to eat, as well as how often. Being active also helps improve glucose levels in older people and can include simple exercises such as daily walks. The most important aspect of being active is integrating as much physical activity into your routine as possible. Moving around the house to do chores (if you are physically capable), walking daily and replacing car rides with walks, stretching, and even playing with grandchildren or pets, are all forms of physical activity that can help maintain good physical
health, even if you cannot incorporate traditional exercises.

Two other important factors in managing your diabetes are to track your glucose levels and take your medicines on time. Both high and low glucose levels put your health at risk. Tracking your levels will impact how, what, and when you eat. Finally, take your prescribed medicines even if you feel good and inform your doctor if you have any side effects.

Caretakers responsible for patients with diabetes should help keep track of medication schedules and work with their patients to identify nutritional foods that patients will enjoy. You can make an activity out of planning meals, shopping, and preparing food together. It is an enjoyable and supervised pastime that encourages patients to take ownership of their health while keeping them busy and engaged.

A healthy lifestyle includes physical activity, sleep, and of course, good food. We need to put into our bodies the essential nutrients we need to remain strong, maintain our memory, feel good, and fight disease. Here are some tips regarding what to eat and the health benefits of each food category.

Nutrient-dense and colorful fruits and vegetables

Phytonutrients are the cause of color in fruits and vegetables. These are naturalchemicals that help protect plants from germs, bugs, the sun’s harmful rays, and other threats. Each color indicates an abundance of specific nutrients. Our bodies benefit from consuming a variety of these foods. Specifically, consuming a “rainbow” of colorful
and natural foods will ensure optimal health. For example, dark leafy greens are high in fiber, folate, carotenoids, and contain vitamins C and K, iron, and calcium. Dark green vegetables also act as antioxidants in the body. Types of dark greens include:

• Broccoli
• Kale
• Romaine Lettuce
• Asparagus
• Zucchini
• Kiwi fruit
• Avocado
• Green apples
• Green grapes
• Peas

Red fruits and vegetables help fight Cancer, reduce the risk of Diabetes and Heart Disease, and improve skin quality. Orange and yellow fruits and vegetables are full of vitamin C and carotenoids, including beta-carotene. Orange and yellow foods also help increase blood flow and may reduce your risk of stroke. Examples of red and yellow foods include:

• Oranges
• Grapefruit
• Lemons
• Corn
• Sweet potatoes
• Winter squash
• Peaches
• Red peppers
• Tomatoes
• Strawberries
• Raspberries
• Watermelon
• Beets
• Red Onions

These are a just a few examples of the benefits of eating a variety of whole fruits and vegetables. Other colors include blues and purples, and white and brown—the more diverse your plate, the more significant the benefit to your health.

Whole grains and beans

When balancing a healthy diet, incorporate whole grains such as wheat and oats. Beans are an inexpensive source of protein, fiber, carbohydrates, and micronutrients, including folate. Beans are also rich in antioxidants—more so than many fruits and vegetables. Consumption of whole grains improves diet, weight management, and
gastrointestinal health. They also reduce the risk of Cardiovascular Disease and Type 2 Diabetes. Both beans and grains are incomplete proteins, meaning they each lack some essential amino acids. However, when paired together, they are a delicious complement
(between taste and nutrition) and can take the place of animal proteins.

Mixing different types of grains and beans adds diversity to your plate. Grains such as quinoa, barley, amaranth, and buckwheat all have their subtle tastes and textures. Combining different flavors into your meal is a fun way to incorporate their benefits into your diet. In particular, mix them into salads or a main dish, or create hot and cold side dishes. Many of them are also tasty pureed (hummus or dip), roasted, and baked.

Lean proteins (meat, poultry, seafood, beans, eggs, nuts)

Did you know that “older adults need to eat more protein-rich foods when losing weight, dealing with a chronic or acute illness, or facing a hospitalization?” An article from Kaiser Health states that during stressful periods in our life, “aging bodies process protein less efficiently and need more of it to maintain muscle mass and strength, bone health and other essential physiological functions.” Protein becomes much more critical during life events in an older adult’s life, mainly if they do not use their muscles because of a disability or surgery.

What types of protein are suitable to consume? The answer is that protein in all forms is adequate. In particular, animal proteins contain all the necessary amino acids human bodies need to function well, and dietitians recommend that some sort of animal protein
be in our diets. As for red meats, make sure they are lean and not consumed too often.

Additional Nutritional Advice for Older Adults

As with most things in life, we need to adjust our eating habits as we age. However, some of these tips are helpful to incorporate at a younger age so that we can reap the health benefits as we get older.

• Add flavor to foods with spices and herbs instead of salt and look for low sodium packaged foods
• Add sliced fruits and vegetables to your meals and snacks. Look for pre-sliced fruits and vegetables on sale if slicing and chopping is a challenge
• Ask your doctor to suggest other options if your medications affect your appetite or change your desire to eat
• Drink 3 cups of fat-free or low-fat milk throughout the day. If you cannot tolerate milk try small amounts of yogurt, buttermilk, hard cheese, or lactose-free foods
• Drink water instead of sugary drinks
• Consume foods fortified with vitamin B12, such as fortified cereals

These recommendations may feel like a lot of information regarding healthy eating, but do not feel overwhelmed. Start small by making gradual changes to your diet and meals to meet best practices for your health. Soon, you will get used to eating smarter and healthier, and most probably, absolutely love the change.

Sources include:
Food Revolution Network
USDA Choose My Plate
Today’s Dietitian: Magazine for Nutrition Professionals
Kaiser Health News

We’re all familiar with the caricature of “the cranky old man” (or woman). The elderly recluse who everyone tries to avoid because he or she is unpleasant to be around. While there are many exaggerated ideas of how older adults behave, the truth is these negative characteristics associated with seniors are not typical. As we age, our bodies naturally function at a diminished capacity. We assume, then, that our minds work less optimally as well. While some forgetfulness can occur, generally, memory loss, mood swings, and self-isolation are not normal signs of aging. Often, they are a cry for help.

Caretakers see to the physical state of their patients and their emotional and mental needs as well. As winter approaches and we continue to practice social restraint in the era of COVID, our aging population’s mental health is more important—and at-risk—than ever.

Facts About Mental Health and Seniors

Mental health includes emotional, psychological, and social well-being. It not only affects how we live and cope with life, but determines how we handle stress, relate to others, and make choices. Older adults are sometimes at risk for mental health problems. According to the
National Council on Aging, “one in four older adults experiences some mental disorder such as depression, anxiety, and dementia.” Other common mental illnesses afflicting the elderly include Alzheimer’s disease, anxiety, bipolar disorder, and schizophrenia. Regardless, “mental health issues are not a normal part of aging.”

Mental Health America explains that brain chemistry for individuals with mental illness changes to the extent that they cannot behave or feel how they want to. How the illness manifests itself varies by person. For some, it could include experiencing extreme and unexpected changes in mood, such as overwhelming sadness and worry. For others, it could manifest as mental blocks such as the inability to think clearly or communicate with someone who is speaking to them or having bizarre thoughts to help explain strange or unfamiliar feelings.

According to the World Health Organization:

• Between 2015 and 2050, the proportion of the world’s population over 60 years will increase from 12% to 22%.
• Mental health and neurological disorders among older adults account for 6.6% of the total disability for this age group.
• Approximately 15% of adults aged 60 and over have a mental disorder.
• The most common mental and neurological disorders in this age group are dementia (5%) and depression (7%) of the world’s older population.

Cause of Mental Health Issues

Just as our mental health is an indicator of how well we manage our lives, the reverse is accurate, and significant life changes can impact our mental wellness. Seniors experience unique circumstances that may negatively impact their ability to cope with their day-to-day. Some examples include:

• The death of loved ones (including siblings, friends, and partners)
• Retirement (loss of a sense of purpose)
• Financial difficulties in the later stages of life
• Managing a physical illness
• Facing their mortality
• The need to lean on others for care or support (loss of independence)
• Children and dependents branching out on their own (less dependent on the parent)

Most adults will adjust to these life changes, but others will have more trouble, placing their mental health in jeopardy.

Mental Illness Indicators

Seniors may be reluctant to admit and seek help for mental health issues on their own, making it essential for caretakers to support and encourage them. Caretakers should note changes to their patient’s physical state and drastic changes to their overall demeanor and behavior, which
does not resolve itself in a few weeks. Below are some signs of possible mental health issues from MedlinePlus:

• Changes in mood or energy level
• A change in your eating or sleeping habits
• Withdrawing from the people and activities you enjoy
• Feeling unusually confused, forgetful, angry, upset, worried, or scared
• Feeling numb or like nothing matters
• Having unexplained aches and pains
• Feeling sadness or hopelessness
• Smoking, drinking, or using drugs more than usual
• Anger, irritability, or aggressiveness
• Having thoughts and memories that you can’t get out of your head
• Hearing voices or believing things that are not true
• Thinking of harming yourself or others

Resources for Seniors

If you or a loved one feel that you need help to address potential mental health issues, contact your doctor regarding the next step. Additionally, talk therapy can treat someone’s mental state, and psychotherapists can prescribe medicines for more advanced cases. For more information
on mental health and seniors, visit the following links:

• National Council on Aging
• National Institute of Mental Health
• New York State Office of Mental Health