Post by : Saif Rahman

Managing diabetes isn't solely reliant on medications. For seniors, cultivating beneficial daily habits is crucial in maintaining stable blood sugar and preventing unexpected spikes. Experts emphasize that older individuals face increased risks for complications, making lifestyle alterations significant. To shed light on effective practices, Dr. Syed Mukhtar Mohiuddin, a consultant and GP at Anvayaa, shares how simple daily habits can aid in better blood sugar management and overall health improvement.

The dietary choices made by seniors heavily influence blood sugar consistency. Dr. Mohiuddin advocates for the inclusion of foods that digest gradually, minimizing drastic glucose surges. He also highlighted the importance of monitoring carbohydrate consumption to avoid sharp fluctuations. Each meal should include protein to bolster muscle strength and counteract sarcopenia—a common condition where muscle mass declines with age. Incorporating fibre-rich foods such as oats, leafy greens, whole grains, and assorted vegetables is vital as they are beneficial in slowing glucose absorption and enhancing digestion.

As per the doctor, seniors should prioritize lean protein sources, including eggs, fish, and lentils, while opting for complex carbohydrates like millets and brown rice. He counsels against the consumption of sugary beverages, white rice, white bread, fried foods, and processed snacks. Instead of indulging in large meals, smaller, more frequent meals can assist in maintaining stable blood sugar throughout the day.

Physical activity is equally essential for effective control. Simple actions, like a brief 10-minute walk or gentle stretching before and after meals, can help mitigate post-meal sugar spikes. Dr. Mohiuddin suggests light exercises such as yoga, tai chi, or mild strength training, which are manageable yet effective. Seniors are also encouraged to reduce prolonged periods of sitting as remaining active aids in enhancing insulin sensitivity.

The importance of regular monitoring of key health indicators cannot be understated, as it plays a pivotal role in identifying early changes and avoiding complications. Adequate hydration is crucial; seniors should ensure they drink plenty of water throughout the day while limiting sugary drinks and those high in caffeine. Staying hydrated supports metabolism and curbs rapid blood sugar escalation.

Sleep and stress management also significantly impact health. Dr. Mohiuddin suggests seniors aim for 7-8 hours of quality sleep and engage in calming practices like meditation, deep breathing, or mindfulness. Since stress can elevate blood sugar levels, effective stress management is key to preventing sudden spikes.

The doctor emphasizes that diabetes management becomes profoundly more effective when combined with healthy daily habits alongside medication. These practices not only help maintain stable blood sugar levels but also promote overall wellness for seniors. Implementing straightforward routines empowers older adults to reduce risks, enhance their health, and manage diabetes more confidently.

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