Around 16.5 million Americans aged 65 and older have diabetes – that’s about 30% of seniors! If you live with diabetes, you must closely manage your blood sugar levels. While it’s natural for blood sugar levels to rise and fall based on lifestyle choices and daily routines, staying within the recommended range is key to keeping diabetes under control.

Check Your Blood Sugar

To effectively manage your blood sugar, you have to check it often. Though each person is different, suggested times to check your blood sugar include:

• When you wake up
• Before/after meals
• At bedtime
• If you feel sick
• After starting a new medication
• If you’re drinking alcohol
• If you have symptoms of low blood sugar

If you have type 1 diabetes, you may need to check your blood sugar more often than those with type 2 diabetes.

Stay Hydrated

Drinking water helps maintain healthy blood sugar levels. Although water doesn’t directly decrease blood sugar levels, it prevents dehydration, which can lead to higher blood sugar levels. Additionally, it assists your kidneys in eliminating excess sugar through urine. Avoid sugar-sweetened drinks, as they can cause blood sugar spikes.

Count Your Carbs

Because your body converts carbs into sugar, you need to monitor your carbohydrate intake. This is especially important if you take insulin, as the amount of carbohydrates you eat influences your dosage. Choose healthier carbohydrate sources, such as vegetables and whole grains, instead of refined, processed options like white bread, white rice, and chips. These healthier options contain fiber, which helps stabilize blood sugar levels.

Eat Diabetes-Friendly Foods

Choose diabetes-friendly foods rich in vitamins, minerals, antioxidants, and fiber. These include broccoli, dark, leafy vegetables, berries, beans, lentils, fish high in omega-3 fatty acids, whole grains, nuts, citrus fruits, avocados, nut butters, and tomatoes.

Manage Meals and Medication

Carefully balance your diabetes medications and meals. Try to eat around the same times each day, and don’t skip meals. When taking a medication like insulin, eating too little or too much can throw off your blood sugar levels. This can cause symptoms like dizziness, nausea, headache, and shakiness. Discuss meal schedules and medication doses with your healthcare team.

Stay Active

All seniors should prioritize regular physical activity, especially if you’re trying to manage your blood sugar levels. The American Diabetes Association states that exercising can reduce blood glucose levels for 24 hours or more after your workout by enhancing your body’s insulin sensitivity. Be sure to track how your body responds to different activities – this can help you prevent blood sugar spikes or crashes. It’s recommended that seniors with diabetes get at least 150 minutes of moderate-intensity exercise each week, but everyone is different. Talk to your doctor to see what exercise routine is right for you.

Limit Alcohol Consumption

Generally, drinking and diabetes don’t mix. Having more than three drinks a day can elevate blood sugar levels and A1C. Drinking while on insulin can result in low blood sugar because your liver metabolizes the alcohol in your system instead of stabilizing your blood sugar levels. Plus, most alcoholic drinks are filled with carbs and sugar – so it’s best to limit or avoid them altogether. If you do drink, make sure it’s not on an empty stomach.

Destress

Did you know your blood sugar can rise when you’re stressed? In stressful situations, the body prepares itself by releasing adrenaline. As a result, insulin levels decrease, and glucose is released from the liver into the bloodstream, providing your body with the energy it thinks it needs to combat stress. Manage your stress by trying things like practicing mindfulness, staying connected to loved ones, listening to music, and trying something new.