Page 29 - Diabetes

It is important to shoot for eight hours of sleep 12
2 STAY PHYSICALLY ACTIVE. 7 GET MORE SLEEP! BE SAFE.
The more you move, the better your
It’s not always the complications of chronic
circulation will be, and the better your cells a night. To ensure a restful night’s sleep, try not to illness that knock you down. It is the one-time
will soak up glucose. You will have more energy watch TV or do things that wind you up right before injuries we call “accidents.” They’re not really
and more self-confidence. Walk or exercise after bedtime. Avoid stimulants—coffee, tea and other accidents; they’re dangerous situations we haven’t
meals, drive less and use the stairs. caffeinated beverages—in the evening, and take dealt with. To avoid health risks associated with
The ADA recommends the following ways time to wind down before stretching out. diabetes, including falls, auto accidents and severe
to stay physically active. If you find yourself waking in the night or early hypoglycemia (low blood sugars), it’s important
• Strengthening exercise builds stronger muscles, morning, discuss this with your doctor. If you have to prevent them. Here are some tips.
which use more glucose. trouble staying asleep or wake up exhausted, be • Get all the clutter off your floors.
• Balance exercises such as standing on one evaluated for sleep apnea—a common condition • Install good lighting and grab bars if you
foot (with or without arm support) help in diabetics. (See Resource Box.) need them.
prevent falls. • Wear good-fitting shoes.
• Aerobic exercises such as walking, running or 8 WATCH OUT FOR DEPRESSION. • Don’t drive when your sugar is borderline or
swimming help increase cardiovascular fitness. According to the ADA, people with diabetes when you don’t feel well or at night if you have
Check with your doctor before starting. are at a higher risk for depression. If you are visual problems. Get a ride, take the bus or walk.
• Stretching, yoga or tai chi help increase feeling sad, no longer want to do things you • Avoid hypos by checking sugars frequently,
flexibility. keeping glucose tabs handy and possibly
used to like, wake early for no reason, experience reducing insulin or other meds that cause lows
3 PREPARE FOR AGING. changes in appetite, or feel tired, anxious or (sulfonylureas and meglatinides). †
hopeless, get help. Poorly controlled diabetes
If you can, get into a living situation that is
accessible and affordable. Modify your home or can cause those symptoms, but they could David Spero has been a nurse for 40 years and
also be signs of depression. Self-management,
look into senior housing or assisted living before counseling and/or medications along with has lived with multiple sclerosis (MS) for 35 years.
you need it. Consider moving in with family or sunshine, exercise and social contact are ways
having them move in with you. Arranging for to combat depression. HELPFUL RESOURCES
suitable housing as you age will ensure your
comfort and safety for years to come. 9 PRACTICE SPIRITUALITY. KEEPING ACTIVE
4 DO THE THINGS THAT MAKE YOU HAPPY. and quality of life. People who belong to a > Exercise Recommendations
Prayer and meditation improve health
for Older Adults
If you enjoy music, gardening, reading or
knitting, make time in your schedule to do what congregation tend to live longer and be happier Diabetes in Control
bit.ly/2AxIA3Y
than people who are not religious, in part because
brings you joy. Another rewarding option is giving of the social support religions offer. > What We Recommend
your time, whether to your family, friends or American Diabetes Association
the charitable organization of your choice. The bit.ly/1wuKc6N
benefits of volunteerism are long lasting. 10 STAY MENTALLY ACTIVE. MAINTAINING MENTAL HEALTH
Puzzles or online brain training programs
5 STAY CONNECTED. like Lumosity are great tools to keep the mind > Free depression self-test
moving. Other fun activities include:
bit.ly/2nUjiwb
Keep family and friends in your life close.
Schedule time with those you care about most. • dancing;
Conversation, friendship and companionship are • learning a new language or finding a new hobby; KEEPING YOUR BRAIN STRONG
key to staying emotionally fit. • joining a discussion group or a book club; > Lumosity
This also applies to pets. Some people gain a • preparing new recipes; and www.lumosity.com
wonderful sense of connection from pets. Dogs • taking a class at a local school or senior center GETTING YOUR ZZZs
especially can solve a lot of diabetes issues—they or online.
promote exercise, love and joy and require a > Healthy Sleep Tips
regular schedule. Dogs also help you meet new 11 REACH OUT FOR ASSISTANCE. National Sleep Foundation
bit.ly/1QWxwjQ
people when you take them for a walk. Aging and illness both increase the need > Sleep Apnea Self-Test
6 KEEP UP WITH YOUR HEALTH CARE. for help. Help could include diabetes equipment, American Sleep Apnea Foundation
like a glucose monitor or insulin pump, or mobility
bit.ly/2Axu4th
equipment like a cane, walker or grab bars. It could
As we age, it may become harder to get to
medical appointments or to pay for them. Managing include financial assistance like disability or social MAKING SOCIAL CONNECTIONS
preventable and treatable conditions is important. security payments. Apply for the benefits you may > 36 Ways to Make New
Here is a list of important appointments to schedule: be entitled to such as Medicare, Social Security Friends After 60
• ophthalmologist (eye doctor) once a year or disability as soon as you can. They often take Savoring Your Sixties
to check for diabetic eye disease (retinopathy) time to come through. bit.ly/2m1e4dR
and make sure you have the proper eyeglass The most important help often comes from
prescription; other people. Your family, friends, neighbors or FINDING THE RIGHT PLACE TO LIVE
• endocrinologist (diabetes doctor or general volunteers may be happy to help with shopping, > Housing options for seniors
practitioner/nurse practitioner) twice a year or housework, traveling to appointments and more. www.seniorliving.org
more; and In many cases, a spouse is the person we lean on www.seniorhousingnet.com
• podiatrist (foot doctor) once a year, or more the most. Be aware: over-reliance can cause burnout. > Low-income rental housing
if prescribed. The goal is to keep all in your household healthy. bit.ly/2clQBCS