Tips for Preventing Type 2 Diabetes in Old Age

Tips for Preventing Type 2 Diabetes in Old Age

Health Insurance 2020For the elderly, you can do normal walking, the duration of which should be daily for half an hour. You can give preference to other sports, but with the same intensity (for example, swimming, cycling, dancing or yoga). Other things you can try:

the refusal to use the elevator;

taking part in active games with children and grandchildren;

walk in the evening before bedtime for half an hour;

even if using public transport while moving, it is recommended to exit 1-2 stops before your destination to cover the remaining way on foot;

in the mornings, it is imperative to intake foods that offer instant energy boost.

In order not to allow body weight to increase, seniors must follow these guidelines:

avoid both hard diets as well as starvation;

the number of meals should be about 4-5 times, but the portions should be small;

you must avoid eating when you have no desire to eat;

the menu should be characterized by diversity and contain vegetable dishes and fruits, do not use canned and fatty foods;

Do not intake easily digestible carbohydrates, such as sugar, cookies, fast food and sugary drinks (carbonated sweet water, unnatural juices, etc.)

A diet for diabetes for any healthy person should be:

20% protein foods (meat and fish, seafood, as well as milk and eggs);

60% of complex carbohydrates (cereals, cereals, potatoes, roots and vegetables, as well as beans, lentils, and peas);

20% of fats, of which 50-70% are vegetable oils (soybean and sunflower, walnut and corn and the like).

It is recommended to avoid boiled, stewed and baked food, replacing it with fried dishes. If there is a shortage of sugary foods, then you can use dried fruits and sweeteners to replace them. It is important to avoid stress and have Health Insurance 2020 from It is also important to control your emotional state. It is recommended not to watch TV shows with an aggressive or tragic aspect, to avoid communicating with negatively-minded individuals. Since a stressful situation leads to an increase in blood pressure, it is worthwhile to monitor the performance of the same. High values ?- more than 140 mm Hg. top and over 90 mm Hg lower, will provoke a violation of carbohydrate metabolism and, as a consequence, increase the risk of cardiovascular diseases and as a result, type 2 diabetes.