Lifestyle Changes to Fight Diabetes After 40

Aug 01, 2023

Lifestyle Changes to Fight Diabetes After 40

Managing a chronic disease like diabetes can be more challenging as you get older. Here are seven things you can do to stay healthy, reduce diabetes symptoms, and prevent serious complications.

Nearly 12% of Americans have diabetes, including about 8.5 million who have diabetes and don’t even know it. Most of those people have Type 2 diabetes, an acquired type that often affects people who are overweight or consume too much sugar. 

Like many chronic diseases, diabetes tends to become more common with age, increasing risks of complications like heart disease, vision loss, kidney failure, and dementia.

Medicine plays a big role in managing Type 2 diabetes for many people, but lifestyle changes are also essential — and they may help you use less medication or avoid it altogether.

At Premier Physicians Weight Loss & Wellness in Las Vegas, Henderson, and Reno, Nevada, Dana Trippi, DO, and the team help patients manage both Type 2 diabetes and weight with comprehensive care plans that incorporate medical care and essential lifestyle changes.

In this post, learn what changes you can make to prevent diabetes complications and improve your health in other ways too.

Optimize your eating plan

To reduce your risk of Type 2 diabetes (or prevent complications if you have diabetes), adopting healthy eating habits is one of the best things you can do. Focus on nutrient-dense foods, avoid fast food and processed foods, and fill up on fruits, vegetables, whole grains, and lean proteins. 

Watch those carbs

Carbohydrates turn into glucose during digestion. If you eat a lot of carbs, it makes sense that your glucose levels are going to rise.

To manage carbs, eat plenty of non-starchy vegetables, like leafy greens, tomatoes, broccoli, and green beans, and moderate amounts of whole-grain pasta, sweet potatoes, oatmeal, and fresh fruits.

Avoid white bread, white rice, baked goods, alcohol, and foods or drinks with added sugar.

Maintain a healthy weight

Being overweight or obese significantly increases your risk of developing diabetes and its complications. The good news: Even modest weight loss can reduce those risks.

Our team offers medical weight management plans to help you take off extra pounds and maintain a healthy weight while still enjoying plenty of delicious foods.

Be more active

Regular physical activity improves digestion and helps your body use up extra carbs. That in turn helps you manage your glucose more effectively and keep your weight under control.

Aim for a half-hour of moderate-intensity activities at least five days a week. Combine aerobic activities, like walking, running, swimming, or cycling, with strength-building exercises to build muscle and improve insulin sensitivity.

Improve your sleep habits

Inadequate sleep can cause increases in glucose levels and insulin resistance, making it harder to manage diabetes and avoid its complications. Poor sleep also contributes to depression, which can lead to overeating or poor food choices.

Try to get 7-8 hours of quality sleep every night. These tips can help.

De-stress daily

Stress is a big part of many people’s lives and can have an unfortunate impact on your health. Chronic stress can make it a lot harder to manage your glucose levels, increasing your risk of diabetes and its complications.

Incorporate stress relief into your daily routine with meditation, yoga, focused breathing, or a favorite hobby.

Ask your doctor for help

Diabetes is a chronic disease requiring ongoing care to control. Our team can help with diabetes education, medical weight loss, and medications to help with diabetes and weight loss.

To learn how we can help you fight diabetes and its complications, request an appointment online or over the phone today with the team at Premier Physicians Weight Loss & Wellness.