Pre-diabetes is a serious health condition and can progress with every passing day if not brought under control. Additionally, treating conditions like pre-diabetes can be quite expensive as the consultation and the medical costs associated with diabetes are high. Therefore, if you are a senior citizen or have a senior citizen at home, you should consider buying health insurance for senior citizens.
This guide will take you through everything you need to know about preventing pre-diabetes in senior citizens. You can take the necessary measures to stay away from pre-diabetes. Additionally, it would be best if you bought health insurance for senior citizens as it covers preventative health checkups and treatment of the disease.
Ways to Prevent Pre-Diabetes
The number of diabetes cases in India is skyrocketing. Hence, it is important to take necessary care so that you stay away from the disease. There are different preventative measures that you can take to safeguard yourself from pre-diabetes.
Losing Weight
Increasing weight is one of the major causes of diabetes. Therefore, controlling or losing weight has become important. The changing lifestyle of people and their environment have contributed to the increasing weight of people. Also, the number of people with cases like obesity has increased. These conditions can also lead to pre-diabetes or diabetes.
Abnormal fat distribution throughout the body can interrupt the body's insulin levels. Thus, you can shed some additional weight when you lead a healthy lifestyle.
Focus on Good Carbs
People have a misconception that carbs are bad for them. However, there are good carbs, too, that help your body. Also, about 60 to 70 per cent of your energy comes from carbohydrates. Therefore, you must decide the source of your carbs.
Carbohydrates are found in some leafy vegetables, grains, etc. These food items also digest well, balancing the body's sugar level. Hence, the level of insulin remains well-maintained in the body.
Add Lean Proteins
Proteins are very important for your body. The source of lean protein is eggs, sprouts, etc. These food items maintain glycemic control in the body and keep you full for longer. Proteins build your muscles and maintain sugar levels in the body.
It also reduces the risk of cardiovascular diseases and builds strong immunity. They also build and repair the body to ensure that you have a long life ahead.
Have All Kinds of Nutrients
In addition to macronutrients, eating a diet high in fibre, antioxidants, vitamins, and minerals will prevent you from developing diabetes and other health conditions that might lead to diabetes. Include meals from various food groups in your meal for the best results in terms of nutrient density. A nutrient-dense meal maintains your blood glucose level and nourishes you, unlike calorie-dense items such as ultra-processed foods and sugary drinks.
Ensure Muscle Movements
Any physical activity, including cardio and weight training, enhances blood glucose stability and insulin sensitivity and guarantees improved glucose utilisation by the muscle cells. Doing 40–50 minutes of physical activity at least five days a week would be beneficial. You can either work out or exercise at home to keep your sugar level in check.
You can also indulge in other activities like swimming, dancing, cycling, etc. if you know how to get into these activities. You can also create an exercise plan and pick and choose from all kinds of workouts for a balanced exercise regime.
Create a Meal Plan
You must always plan your meals as it can help lower your risk of diabetes and pre-diabetes. Making haphazard decisions and not knowing what to eat might lead to harmful eating patterns and lifestyle choices that could eventually lead to diabetes. Therefore, set aside time daily to plan meals and develop a shopping list.
You must ensure that your meal plan includes solid foods and plenty of liquids. You should also create a plan that includes all your body's micro and micronutrients.
In Conclusion
Pre-diabetes is a phase before diabetes that can eventually lead you to diabetes. Hence, you should try your best to avoid this phase altogether. It would be best if you took all the tips mentioned above quite seriously to take the proper preventative care. However, the treatment can be expensive if you are diagnosed with pre-diabetes.
Hence, it would be best if you bought health insurance for senior citizens as it will safeguard you or the senior citizens in your family from the expenses they might incur during the treatment. You must check all the policy documents carefully before getting senior citizens' health insurance.