As we age, understanding our health and taking proactive steps to maintain it becomes increasingly important. Diabetes, a chronic condition affecting how our bodies manage blood sugar, is a prevalent concern, especially for older adults. At Belmont Village, we provide support to seniors and their families so they can live healthier, more fulfilling lives.
This guide will help you understand diabetes, its age-related risks, and practical steps to reduce your risk.
Understanding Diabetes and Age-related Risks
Diabetes is not a single condition, but rather a group of diseases. They are all characterized by consistently high blood glucose (sugar) levels. Glucose is the body’s primary energy source, and insulin, a hormone from the pancreas, helps it enter cells. Diabetes occurs when the pancreas either does not make insulin, does not make enough insulin, or cannot use the insulin it makes effectively.
Types of Diabetes
- Type 1 diabetes: Type 1 occurs when the body either does not make insulin at all or it makes too little. Insulin production is damaged because the immune system destroys insulin-producing cells. It usually starts in childhood or young adulthood but can develop at any age.
- Type 2 diabetes: The most common form, where the body’s cells don’t use insulin properly (insulin resistance), or the pancreas doesn’t make enough insulin to maintain normal blood glucose levels. While often diagnosed in adults over 45, it is increasingly seen in younger individuals.
- Prediabetes: Blood glucose levels are elevated but are not yet high enough to warrant an official diabetes diagnosis.
Complications of Diabetes
Untreated, diabetes can lead to serious and potentially life-threatening complications, especially in older people.
- Hypoglycemia (low blood sugar): A problem caused by some diabetes medications, leading to shakiness, sweating, confusion, blurred/double vision, clumsiness, disorientation, and seizures.
- Hyperglycemia (high blood sugar): Persistently high blood glucose can lead to severe dehydration and confusion, a condition known as hyperosmolar hyperglycemic state (HHS).
- Cardiovascular (heart and blood vessel) disease: Diabetes significantly elevates risk atherosclerosis (atherosclerotic cardiovascular disease), stroke, coronary artery disease, heart attack, and similar conditions.
- Kidney damage (diabetic nephropathy): Diabetes can harm the delicate filtering system of the kidneys, potentially leading to kidney failure.
- Nerve damage (diabetic neuropathy): High blood sugar levels can injure the blood vessels that nourish nerves, especially in the legs, causing tingling, numbness, burning, or pain. This elevation can also affect digestion and, for men, lead to erectile dysfunction.
- Eye damage (diabetic retinopathy): Damage to the eyes’ blood vessels can mean permanent vision loss, or even blindness.
- Foot damage: Diabetes can damage nerves and reduce blood flow to the legs and feet, elevating the risk of infections, ulcers, and potentially amputation.
- Skin and mouth conditions: Diabetes can make individuals more prone to bacterial and fungal infections.
- Increased risk of dementia: Some experts believe that type 2 may increase dementia risk.
- Depression: Symptoms of depression are common in people with diabetes.
Diabetes Risk Factors & Causes
Several factors contribute to diabetes risk, many of which increase or worsen with age:
- Obesity or being overweight
- Inactive lifestyle
- Family history of diabetes
- High blood pressure (hypertension)
- High cholesterol
- Race or ethnicity
- Older age
- Socioeconomic factors
How to Reduce Age-related Diabetes Risk
It is not possible to prevent type 1 diabetes. It is, however, possible to reduce the risk of developing type 2 diabetes, even as you age.
It’s never too late to start making changes, including the following:
- Maintain a healthy weight: Losing even a little weight can help. Focus on long-term changes to eating and exercise habits, which are more sustainable than short-term fad diets.
- Increase physical activity: The Centers for Disease Control and Prevention (CDC) recommends that older adults get roughly 2.5 hours of moderately intense aerobic activity (like swimming or biking) per week. It’s also important to include some form of strength training two times a week, along with balance training.
- Eat a healthy, balanced diet: Prioritize leafy green vegetables, lean proteins like legumes or Greek yogurt, and whole grains like quinoa. Belmont Village takes pride in offering a wide array of heart-healthy options for residents, with dining teams that can accommodate special diets. Our dining program sources fresh, farm-to-table ingredients to provide nutritionally balanced meals that support brain and heart health.
- Manage stress and get quality sleep: Stress reduction and adequate sleep help improve overall health.
- Quit smoking: Smoking significantly raises your risk for heart attack and stroke, and is a high-risk factor for heart disease.
- Monitor chronic conditions: Work with your doctor to manage cholesterol and blood pressure.
- Consider medical interventions: For prediabetes, medications like metformin may be recommended by a doctor if lifestyle changes aren’t sufficient to control blood sugar.
Senior Diabetes FAQs
How can I help prevent diabetes in my elderly loved one?
Encourage lifestyle changes, such as:
- Enjoying a healthy diet rich in fiber, fruits, vegetables, and lean proteins
- Regular physical activity
- Regular screenings and follow-ups with their healthcare provider
- Taking medications
What are warning signs of diabetes?
While the number of specific unique symptoms may vary, common signs to watch for include:
- Feeling thirstier than usual
- Urinating often
- Blurred vision
- Feeling tired or weak
- Losing weight without trying
- Increased hunger
- Numbness or tingling in the feet or hands
- Slow-healing sores, cuts, or bruises
- Frequent infections (such as gum, skin, or vaginal infections)
- Dry mouth
- Feeling irritable or having other mood changes
- Presence of ketones in the urine
- Recurrent urinary infections
- Darkened skin on specific body parts (acanthosis nigricans)
It’s important to remember that in type 2 diabetes, symptoms can develop slowly and may not be immediately noticeable. Older adults sometimes dismiss these symptoms as a normal part of aging, but it is crucial to discuss any potential changes with a licensed medical professional.
How do you feel when your blood glucose is too high?
High blood glucose levels, known as hyperglycemia, can lead to symptoms like:
- Urinating larger amounts than usual
- Excessive thirst and dry mouth
- Feeling tired
- Frequent hunger
- Weight loss
- Blurred vision
- Recurrent infections
- Wounds that heal slowly
In severe cases, such as hyperosmolar hyperglycemic state (HHS), symptoms can progress to severe dehydration and a change in mental status, potentially leading to loss of consciousness or coma.
What is the main cause of diabetes in the elderly?
The most common type of diabetes in older adults is type 2 diabetes, which primarily results from insulin resistance and/or insufficient insulin production by the pancreas.
Key contributing factors in older people often include:
- Obesity or being overweight
- Lack of physical activity
- Genetics and family history
- Hormonal imbalances and certain medications
What can I do to get my diabetes under control?
Managing diabetes involves a multi-faceted approach:
- Lifestyle changes: Changes include adopting a healthy diet, enjoying physical exercise, and getting to (and maintaining) a healthy weight.
- Blood glucose monitoring: Monitoring blood sugar levels provides crucial information for managing the condition effectively on a daily basis. Your healthcare provider will help determine your target range and advise on how often to monitor it.
- Medications: Depending on the type and severity of diabetes, your doctor may prescribe oral diabetes medications (like metformin) or insulin injections. People with type 1 diabetes always need insulin.
- Preventing complications: This includes managing blood pressure and cholesterol levels, quitting smoking, having regular eye and foot exams, and treating inflammatory diseases.
What are 6 foods that can prevent diabetes?
No single food can magically prevent diabetes, but a diet rich in certain healthy food groups can significantly reduce your risk and support management:
- Fruits: Dark-skinned fruits are rich in antioxidants. They include plums, prunes, raisins, blueberries, blackberries, strawberries, raspberries, oranges, red grapes, and cherries.
- Non-starchy Vegetables: Leafy greens, broccoli, cauliflower, Brussels sprouts, spinach, beets, red bell peppers, corn, and eggplant are excellent choices.
- Whole Grains: Whole-wheat rice, quinoa, and other whole grains provide fiber, which slows down sugar absorption and helps lower blood sugar levels.
- Legumes: Beans, chickpeas, and lentils, are rich in fiber and beneficial.
- Healthy Fats (Unsaturated Fats): Sources such as olive oil, avocados, nuts (almonds, pecans, and walnuts), seeds (flaxseed and pumpkin seeds), and fatty fish (salmon, mackerel, sardines, and tuna) promote healthy cholesterol levels and heart health.
- Lean Proteins: Boneless, skinless chicken and turkey, extra-lean ground beef, seafood, tofu, and lean cuts of red meat can help control cholesterol.
The MIND diet, which emphasizes many of these foods, is beneficial for brain health and may even help reduce the risk of Alzheimer’s disease.
What causes prediabetes?
Prediabetes means someone’s blood sugar levels are high, although not high enough to be considered diabetes. It is primarily caused by insulin resistance, where cells don’t respond properly to insulin. This resistance leads to glucose buildup in the bloodstream.
Factors contributing to prediabetes include:
- Being overweight or obese
- Not being physically active
- Family history of type 2 diabetes
- Having had gestational diabetes
- High blood pressure
- Certain ethnicities (African American, Hispanic/Latino, American Indian, Asian American, or Pacific Islander)
What challenges do older people face when managing diabetes?
Older people face unique challenges in managing diabetes:
- Increased severity of complications: Diabetic complications such as cardiovascular disease, kidney disease, neuropathy, and visual impairment can be more severe in older adults.
- Dismissal of symptoms: Symptoms often start slowly and may be overlooked, as older adults sometimes dismiss them as a normal part of getting older. This can delay diagnosis until complications have already arisen.
- Co-occurring conditions: Older adults with diabetes are at a higher risk for depression and cognitive impairment, which can make diabetes self-care more challenging.
- Medication management: Seniors not only often take multiple medications, but may also live with cognitive impairment and memory loss, making adherence to a diabetes medication schedule difficult.
What lifestyle habits support diabetes management in older adults?
Many type 2 diabetics can manage blood glucose levels effectively with lifestyle habits, including:
- Dietary changes: Eating foods rich in vitamins, minerals, antioxidants, and fiber, such as whole grains, dark leafy vegetables, nuts, beans, lentils, fish high in Omega-3 fatty acids (like salmon), broccoli, berries, and citrus fruits. A low-fat diet prioritizing quality carbohydrates (from whole grains, fruits, and vegetables) is recommended.
- Regular physical activity: Engaging in low-impact and easy-to-do exercises, such as cycling or dancing, and resistance band training. Physical activity not only helps manage blood glucose but also reduces stress and improves mood.
Final Thoughts
Preventing or managing diabetes in old age is a journey that involves mindful choices and consistent effort. By understanding the risks and embracing a heart-healthy diet, regular physical activity, and proactive healthcare, seniors can significantly improve their quality of life.
At Belmont Village, we believe in an approach that integrates nutrition, exercise, and socialization to support successful aging and overall well-being. We encourage you to work closely with your healthcare team and explore resources, such as those offered by the American Diabetes Association, to stay informed and empowered. It’s never too late to take steps towards a healthier future.
Disclaimer: This article is for informational purposes only.