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Tips For Managing Diabetes When You’re Over 40

August 27, 2023

Depending on whom you ask, managing diabetes may take many forms. However, after age 45, the stakes become higher, and effectively managing the condition becomes increasingly important.

Diabetes is a chronic illness that requires careful attention to diet, exercise, and overall lifestyle choices to maintain stable blood sugar levels.

In this blog, we will delve into various strategies and insights aimed at helping individuals over 40 manage their diabetes more effectively.

From practical tips to expert advice, we will provide resources to help you navigate the world of diabetes management and live a fulfilling life while effectively managing your condition.


Get Active!


Regular exercise is crucial for managing diabetes, regardless of age. A study shows 7 days of vigorous exercise training can increase insulin sensitivity and responsiveness, allowing the body to use blood glucose more effectively. It doesn’t matter where you exercise; what’s important is that you get your heart rate up. Fun activities like visiting museums, gardening, hiking, or dancing lessons with friends can all contribute to an active lifestyle and better diabetes management.


Keep an Eye on Your Waist.


While measuring body mass index (BMI) is important for maintaining a healthy weight, it’s not the only measurement to consider if you have diabetes. Excess fat around the waist can lead to insulin resistance, so it’s crucial to monitor your waist size. In fact, according to the National Institute of Health, a waistline greater than 35 inches for most women or greater than 40 inches for most men increases your risk for diabetes.

Follow a Balanced Diet.


Eating a balanced diet is key to managing diabetes effectively. A medically reviewed article suggests foods from all food groups, such as fruits, vegetables, whole grains, legumes, and dairy, should be included in your meals and snacks, whether you are trying to prevent or manage diabetes.

But as we all know, there are certain superstar foods for specific conditions. The following staples can make excellent additions to anyone with diabetes, according to the American Diabetes Association:

  • citrus fruits
  • berries
  • tomatoes
  • fatty fish
  • nuts and seeds
  • yoghurt


Implement the Healthy Eating Principles.


To achieve a balanced diet, follow these seven main principles of healthy eating:

  1. Fill half your plate with vegetables, including a variety of plant-based foods and leafy greens.
  2. Dedicate a quarter of your plate to healthy protein, such as lean meats, eggs, fish, and various plant-based proteins.
  3. Cover a quarter of your plate with whole grains, beans, chickpeas, green peas, and legumes.
  4. Enjoy small amounts of healthy fats, such as olive oil, avocados, and nuts, while avoiding saturated and trans fats found in processed and deep-fried foods.
  5. Limit dairy product intake and consider plant-based alternatives.
  6. Reduce consumption of processed foods high in sugar, salt, and saturated fat.
  7. Eat 4-5 meals a day every 3-3.5 hours to avoid hypoglycemia (low blood sugar).

By following these healthy eating principles, you can maintain stable blood sugar levels and effectively manage your diabetes.


Take Care of Your Feet.


Diabetes increases the risk of foot problems as it can damage nerves and reduce blood flow to the feet. About 1 in 5 people with diabetes seek hospital care for these issues, according to the American Diabetes Association (ADA). Small cuts or sores on your feet may heal slowly, and diabetes can cause dry skin and cracked heels. Germs or fungus can easily enter through small cuts or cracks, causing infection. That’s why it’s critical to prioritize foot care with diabetes. If you suspect an infection, contact your doctor immediately for timely treatment and to prevent further complications.


Seek Professional Help.


Managing diabetes is a journey that we all go through, and sometimes we need a little help along the way. That’s why it’s crucial to reach out to healthcare professionals and diabetes educators who can offer personalized advice and assistance. They understand the complexities of diabetes management and can provide you with the right course of action to make informed decisions about your health and well-being.




A proactive approach to diet, exercise, and overall lifestyle choices is key in managing diabetes with advancing age. By incorporating these strategies, you can effectively navigate your condition

Remember, managing diabetes is a daily commitment, but with the right strategies and a positive mindset, you can lead a fulfilling life while effectively managing your condition.

In addition to implementing these strategies, it’s important to have access to nutritious and convenient meals that meet your specific dietary requirements. That’s where Hearty Health comes in!

With Hearty Health AU, you can focus on managing your diabetes minus the hassle of planning and preparing your meals. Contact us today and take the next step towards a healthier lifestyle.

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