An unwanted birthday “gift”

A record number of people are celebrating their 65^th birthdays this year.

(It’s hard for me to believe that I’m also approaching that milestone!)

Of course, as we age, we might be unwrapping “gifts” we never wanted.

See, our disease risk starts to increase. But so does our risk for falls, fractures, and other injuries that can land you in the hospital—if not worse.

Let’s talk about it…

Diabetics face a heightened risk

Falls are the leading cause of injury-related death among U.S. adults 65 and older, especially for older adults with diabetes.

See, diabetics face around a 39 percent fall risk, compared to the 19 percent for those without diabetes. And for insulin users, that number jumps to a staggering 94 percent!

And get this…

Diabetics also have a two- to three-times higher risk for sarcopenia. (Sarcopenia is defined as loss of muscle mass and strength, which increase your fall risk.)

Now, I’ve explained before how a sedentary lifestyle will impair muscle strength and influence gait (walking) patterns, two predictors of fall risk.

So, in addition to giving yourself the gift of better blood sugar control this year…

Aim to adopt some sensible lifestyle strategies that will keep you upright and healthy well into your golden years—helping to stave off the “unwanted” gifts of old age.

Get stronger and more mobile

I encourage everyone to exercise regularly. And that’s especially true if you’re diabetic.

After all, the decrease in quality of life, increase in healthcare costs, and heightened risk for falls, fractures, and more should not be overlooked in diabetics.

So, as you age, focus on exercise that builds muscle mass, bone strength, gait, and balance.

I love yoga since it integrates multiple body systems (musculoskeletal, nervous, and more). Plus, it’s accessible to most. You can even do chair yoga!

I also recommend light resistance training.

To get a general idea of how little weight you can use, I train daily, using just body weight with a 10-pound kettlebell, and a 15-pound bar—enough for a safe, effective workout without heavy weights.

Tai chi is also highly effective in preventing falls and improving balance, muscle strength, and endurance.

If you’re performing exercise routines at home, make sure your space has proper lighting, minimal clutter, and no floor rugs to help minimize fall risk.

And if you need extra coaching, speak with your doctor about a referral to physical therapy. Be clear that you’d like to increase your strength.

Finally, make sure to wear proper footwear. (There’s even specialized footwear if you have neuropathy, a common complication of diabetes.)

P.S. For additional tips to maintain healthy blood sugar over the years, check out my Metabolic Repair Protocol. This is a unique, drug-free plan that helps prevent and reverse Type 2 diabetes and prediabetes. Click here now to learn more!

Source:

“Diabetes Increases Injury Risk: A Troubling Trend.” Medscape, 09/09/2024. (medscape.com/viewarticle/diabetes-increases-injury-risk-troubling-trend-2024a1000fsb)