Fit After 50: November is National Diabetes Month

From dailyrepublic.com

November is National Diabetes Month, a time to focus on awareness and management of diabetes for all people and especially those over age 50.
More than 30 million people in the United States have diabetes, but 1 in 4 doesn’t know it, according to the Centres for Disease Control. In Solano County, 1 in 10 adults have diabetes. That’s 9.8 percent. It is the seventh leading cause of death in the county.


There are three main types of diabetes: type 1, type 2 and gestational diabetes (which is diabetes during pregnancy that can put the pregnancy and baby at risk and lead to type 2 diabetes later).
With type 1 diabetes, your body can’t make insulin (a hormone that acts like a key to let blood sugar into cells for use as energy), so you need to take it every day. It is less common than type 2 diabetes. With type 2, your body doesn’t use insulin well and is unable to keep blood sugar at normal levels. Risk factors for type 2 diabetes include being overweight, being 45 years or older, have a parent or sibling with the disease and being physically active less than 3 times a week.

You can lower your risk by losing weight and getting active. And if you already have the disease, weight loss and exercise can help you control the disease.
Starting an exercise regimen can be daunting for anyone, especially for those who are over age 50. Even starting out small with a daily walk, though, can help steer you toward a healthier lifestyle. Of course, you should discuss any exercise plan with your primary care doctor.
When you have type 2 diabetes, physical activity is an important component of your treatment plan. If you stay fit and active throughout your life, you’ll be able to better control your diabetes and keep your blood glucose level in the correct range. Controlling your blood glucose level is essential to preventing long-term complications.

There are other benefits to exercise as well:
• Lower blood pressure
• Increased level of good cholesterol (HDL)
• Leaner, stronger muscles
• Stronger bones
• More energy
• Improved mood
• Better sleep
• Stress management

Once you make the decision to exercise, the next step is to plan. You should aim to get at least 30 minutes of aerobic exercise most days of the week. Then you can build up to include some strength training. It’s also important to include stretching before and after exercise, which will reduce muscle soreness and will help to improve how well your muscles work.
And then? Stick with your exercise routine. Your long-term health depends on it.

Miya Allen, M.D., is a specialist in diabetes and endocrinology at NorthBay Healthcare.

https://www.dailyrepublic.com/all-dr-news/solano-news/local-features/local-lifestyle-columns/fit-after-50-november-is-national-diabetes-month/