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3 Easy Ways to Help Prevent Diabetes

Mar 15, 2019 by Ian Bongaardt

Diabetes is making a staggering impact on the United States. Approximately 11.2 million (or around 26 percent) of Americans are currently diagnosed with diabetes, on top of half of all seniors age 65 or over being pre-diabetic and at risk for Type 2 diabetes. These figures can easily rise if nothing is done.


Diabetes Prevention

Luckily, diabetes prevention is really quite simple. Making a few lifestyle changes can turn your health around and it’s never too late to start. Below we’ll be briefly going over a few ideas you or your caregiver can discuss with your doctor to help you get started on your health journey.


Healthy Eating Habits

It’s been said many times, developing healthy eating habits can change your life. For seniors who are prediabetic, have limited mobility, or cannot drive, having a caregiver can be a monumental help. They can assist in many ways, including coming up with a diabetic food plan that is healthy and tasty, shop for groceries, and prepare meals. A good way to jump start your healthy choices is to make little swaps, like juice or soda for water! Here are a couple more tips:

  • Choose foods that are lower in calories, saturated fat, trans fat, sugar, and salt.
  • Fill half of the senior’s meal plate with fruits and vegetables, one quarter with a lean protein, such as beans, or chicken or turkey without the skin, and one quarter with a whole grain, such as brown rice or whole wheat pasta.


A Little Weight Loss

Perhaps one of the most dramatic factors in reducing your chances of developing diabetes is losing those extra pounds. One large study showed that participants who lost a modest amount of weight- around 7 percent of their initial body weight- and exercised regularly decreased their likelihood of developing diabetes by 60 percent!


Adequate Exercise

While it is recommended that seniors get 30 minutes of exercise for at least 5 days a week, some may struggle to meet this requirement. There could be any number of reasons for this, from fatigue to stiff joints to not knowing what exercises to do. Seniors and caregivers can work together to find what works best for any issue, as well as consult their local senior center for tips and ideas. Many choose to go walking or take swimming classes in order to maximise exercise while minimizing strain on the body.


If you’d like to learn more about diabetes prevention, our care services available in Oreland, or would like to schedule your free in home consultation, please visit us online any time or call us at (267) 293-7434.


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