8 tips to aging well with diabetes

Anyone with a chronic health condition needs to take steps to age as gracefully as they can.  This is especially true for those with diabetes.  It used to be said that having diabetes aged people an additional 20 years.  Thankfully today, there are better tools for managing this disease and preventing and treating its complications. This makes it more likely that people with diabetes can live longer than ever before.

The trick to aging well with diabetes is to understand the challenges this disease can contribute to mimic the aging process in a number of ways.  For instance, years of high blood glucose can lead to a higher amount of a metabolic by-product called advanced glycosylation endproducts (AGEs) in the body.  AGEs can lead to serious diabetes complications such as cardiovascular disease, diabetic eye disease, diabetic nerve damage, and diabetic kidney disease.

The best bet for anyone with diabetes is to follow 8 steps on aging as well as one can with this condition.  Follow these suggestions for a longer, more fulfilled, and higher quality of life:

1. Control glucose levels

Keeping blood glucose close to normal is always advisable.  Younger adults are advised to keep the hemoglobin A1C (a measure of average glucose levels for the previous two to three months) less than 7% while people 65 and older may be advised to shoot for 7.5% or under.  The best way to control A1C is with exercise and eating a healthy, low-carb, high-fiber diet.  It is not unusual for someone with diabetes to be prescribed more diabetes medications as they age to control the blood sugars. However, overprescribing can create a number of problems for elderly patients.  Older people have less kidney and liver function to process drugs which can increase risk of interactions and side effects. 

2.  Stay physically active

The more one moves throughout the day, the better for circulation resulting in cells soaking up more glucose.  Keeping fit also increases energy levels and improves self-confidence.  Each day, incorporate brisk walking, taking the stairs instead of an elevator, lifting weights, and stretching muscles with yoga or Pilates.

3.  Do what makes you happy

Life is too short to not enjoy what makes one truly happy.  Whether it is dancing, gardening, reading or fishing, everyone should make time to do what brings them joy. Volunteering is another worthwhile and gratifying endeavor that can add meaning to one’s life. 

4.  Keep connected with family and friends

Stay in close contact with those you care about.  Keeping connected with people we enjoy being around is a key to staying emotionally fit.  Maybe not for everyone, but having a pet can also be a way of gaining a sense of connection.  Dogs in particular can help those with diabetes in a number of ways – they promote exercise, they can be entertaining, and since they require a regular schedule it can also keep one on schedule with their diabetes.

5.  Prioritize adequate sleep

For most people, a minimum of 7-8 hours a sleep a night is a must.  To ensure a restful night of sleep, avoid stimulants such as coffee, tea, and other caffeinated beverages – instead take time to wind down by taking 10 minutes or more of practicing a full body stretch.

6.  Recognize depression

According to the American Diabetes Association, people with diabetes are at a higher risk for depression.  Recognizing depression is important – feelings of sadness, apathy, changes in appetite, more tired than usual, increased anxiety or hopelessness can all be signs of depression.  Poorly controlled diabetes can also cause these symptoms.  Anyone with these signs needs to discuss this with their doctor to figure out what the exact cause is.

7.  Keep mentally active

Keeping physically active is definitely advised but also keeping mentally active is a wise decision too.  There are many opportunities for boosting brain activity such as doing puzzles or online brain training programs, learning a new language, finding a new hobby, joining a discussion group or book club, preparing new recipes, or taking a class at a local community college or senior center.

8.  Stay safe
Diabetes may have complications associated with it but everyday life has a tendency to also have complications or “accidents” that can throw a wrench into our aging plans.  To avoid health risks associated with diabetes it’s important to prevent them by doing the following:

·      Keep your house clutter free

·      Wear good-fitting shoes and do not walk barefoot indoors or outdoors

·      Install good lighting and grab bars

·      Do not drive if blood sugar is borderline, if not feeling well, or at night if you have visual problems. 

·      Avoid low blood sugar by checking glucose readings frequently during the day.  Keep glucose tablets handy at all times even when away from home and discuss with your doctor if you need to reduce insulin or other medications that may be causing low blood glucose.