How to Cope with Diabetes for Women Over 50
As we age, there are many changes in our body and health that we must be more careful about. One of the health concerns for people after 50 is the management of chronic diseases such as diabetes.
Although diagnosed diabetes is less common in women than in men, the age range of 45-64 shows the highest percentage of women with diagnosed diabetes compared to other age ranges. The percentage of women with undiagnosed diabetes is also higher in men during this age range. Moreover, women are also at higher risk of other diabetes-related complications such as heart disease, kidney disease, and blindness.
So, how can we make sure diabetes does not get the best of us?
Read on for some tips on how to manage and live your very best life.
How to Cope with Diabetes After 50
Get checked regularly
Keeping up with health checkups is one of the most important ways to practice self-care and continue to live well. Routine tests that need to be done more frequently in older adults and women must be monitored.
Schedule regular checkups with your doctor. This will allow your doctor to examine better and assess you, and determine what tests you need to update. It will also give a clearer picture of your risk for diabetic complications and see if your current diabetes management is working well for you.
Follow the plan
The goals of managing diabetes include controlling blood sugar and avoiding complications. Depending on your diabetes and medical conditions, medications may be prescribed to manage this properly. This also includes maintaining a healthy weight.
It is important to take your medication regularly when you have diabetes. If you have trouble remembering, it may be helpful to set daily alarms. If you are trying to lose weight or keep it off, there are also diabetic weight management programs that help you by providing custom meal plans, easy food tracking, blood sugar monitoring, and community support.
Eat Healthy
A healthy diet is essential for good well-being and to effectively control diabetes. Our body needs specific nutrients as we age, and the best way to get those nutrients is by eating properly. Nutrient-dense foods, fresh produce, and whole foods are best at making sure you are able to keep up with your needs.
Simple tips for healthier eating include eliminating or reducing sugar intake, adding nutrients to your diet, staying hydrated, and healthy cooking swaps. Make a grocery list with a focus on the nutrients you need. Prepare meals to ensure you can pick healthy ingredients. Avoid indulging in processed food and sugary treats by keeping healthy food options at hand.
Keep active
Exercise offers many benefits for older adults with diabetes. It can improve heart health, balance and flexibility, weight and blood pressure control, and blood glucose. Exercise can also reduce the risk for two common diabetes complications: heart disease and dementia.
Adults with diabetes are recommended to get at least 150 minutes of moderate-intensity exercise each week. Pick an activity that you can enjoy so you can find it easier to keep doing it. You can also get a workout buddy for better accountability, enjoyment, and social connection.
Get enough sleep
It is recommended for adults to have at least 7 hours of sleep to stay in good health. In coping with diabetes, sleep is also important to avoid increased insulin resistance, unhealthy eating, weight, and risk for complications such as high blood pressure, heart attack, and infections.
Insomnia can be a common problem for women over age 50 because of hormonal changes, stress, medical conditions, or social and environmental factors. Coping strategies for insomnia include caffeine and alcohol avoidance, established sleep routines, exercise and relaxation techniques, and sleep aids or supplements.
Living with diabetes does not need to be complicated. Maintaining a healthy lifestyle and working closely with your health professionals can help ensure that you continue to have a healthy and happy life.
Until next time!
