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Tag: healthy habits for seniors

Tips to Prevent Diabetes Among Seniors

The Centers for Disease Control and Prevention (CDC) has recently released the 2022 National Diabetes Statistics Report. This report estimates that more than 130 million adults are living with diabetes or prediabetes in the United States. If you have been diagnosed with prediabetes — high blood sugar that doesn’t reach the threshold of a diabetes diagnosis — lifestyle changes can prevent or delay the onset of disease. Following are some the lifestyle changes that you can adhere by for diabetes prevention among seniors.

1. Minimize sugar and refined carbohydrates from your diet.

Sugar and refined carbohydrates are one of the biggest reason for high spikes in sugar level in blood that leads to type 2 diabetes. White bread, potatoes and sugary cereals should strictly be avoided and replaced with a diet rich in complex carbohydrates like vegetables and whole grains. They can help delay the onset of diabetes and management of insulin levels in one’s body.

Related: “Best Nutritional Foods to Improve a Senior’s Diet”

2. Exercise daily to lose extra weight.

Losing extra weight has shown to reduce the risk of diabetes. Try to incorporate exercise in your daily routine for at least 30 minutes. Even if it is light walking around the block, exercise can be beneficial as it will help you remain fit and lose weight eventually. So, plan an exercise regimen and consult your doctor for weight management goals based on your personal needs. Stay healthy and remain energetic as you age.

Related: “Things You Must Know If You’re A Diabetic Patient”

3. Quit smoking.

If you are an active smoker or tobacco user, now is the time to stop. Smoking makes you resistant to the insulin that further leads to type 2 diabetes. Quitting tobacco has shown to reduce the risk of diabetes among seniors. Apart from diabetes, it will also improve your respiratory health and save you from breathing problems and cancer.


Want to give the best care to your senior loved ones but can’t manage time for it? Have no worries! Our caregivers at Home Instead Senior Care are passionate about delivering important in-home diabetes care to the senior population of Wilmington, NC. Call us to find out how we can help your loved one manage life with diabetes at (910)-342-0455 or visiting us online here.

The Secrets of Blue Zones and Centenarians

There are a few geographical locations worldwide called “Blue Zones” where individuals live about 100 years old. Dan Buettner, an author, and scientific researcher traveled worldwide to find longevity among certain people. He and his colleagues circled with a blue marker the areas on the map where people lived to 100, coining the term “Blue Zone.”  He observed that the Centenarians also tend to be happier with their life.  In this blog, we will discuss a few facts about how to live longer, healthier, and more satisfied with the secrets of Blue Zones.

Blue Zones

            The five known places to be Blue zones are Icaria, Greece; Sardinia, Italy; Okinawa, Japan; Nicoya Peninsula, Costa Rica; and Loma Linda, California. Even though these places are different culturally and geographically, they have certain similarities between, such as ways to improve your health, happiness, and life. A few of the similarities are longevity, lower rates of chronic disease, fewer mental health issues, constantly engaged with people, and just being happier than most people. Interestingly, genetics probably only account for 20–30% of longevity, according to PubMed Central.  

Different Blue Zones Around The World

Daily Exercise

            A common thing in Blue Zones is that the individuals who live there are always active. Many individuals work on cultivating their land, maintaining their house, doing chores, walking, and socializing every day. Light to moderate activity is essential to reducing chronic illness and reduce death by 39%.  For example, the Sardinian Blue Zone shows men walking on steep slopes, traveling long distances, and raising animals. Also, the people living in the Okinawan Blue Zone are active walkers and grow vegetables from their gardens.

Fewer Portions

            Typically, people living in Blue Zones fast often and follow the 80% rule. The 80% rule is where a person only eats until they feel 80% full. Numerous studies are showing that eating too many calories can lead to obesity and chronic disease. Blue Zoners residing in Loma Linda have a statement that says,” Breakfast like a king; lunch like a prince; dinner like a pauper.” Also, many individuals, such as the Icarians, fast throughout specific times in the year due to religious purposes.

Blue Zoners Eat a Plant-Based Diet and Limited Meats

Plant-Based Diet

            95% of people who live in Blue Zones eat a diet full of whole plant foods. Many of the groups are not vegetarians and tend to eat meat around five times a month. Their diet richly consists of vegetables, legumes, whole grains, fruit, nut, and good fats such as coconut. These types of food avoid inflammation. Icaria and Sardinia are two places where fish is often consumed because it promotes omega-3 fats essential for heart and brain health.

Solid Relationships

            Relationships are one of the keys to promote a healthy life. The best influence for health is creating friendships that edify happiness, contentment, longevity, and excellent mental health. Lots of these areas have solid spiritual communities that help them with social support and reducing depression.

Blue Zoners Have Lots Of Close Relationships and Stay Active Together

Limited Alcohol Consumption

            People in Blue Zones typically don’t over-consume alcohol. The National Institutes of Health state that “drinking one to two alcoholic drinks per day can significantly reduce mortality, particularly from heart disease.” Also, those who do consume wine receive high levels of antioxidants from the grapes. Antioxidants are known to prevent damage to DNA that can contribute to aging.

Staying Refreshed

            The Nicoya Peninsula in Costa Rica has a saying, “Plan de Vida,” translated to “reason to live.” Most people living in Blue Zones have a purpose of living and don’t stress the small stuff. They develop daily habits such as sleeping early, mediating, naps, and hanging out with friends. 


            The lives of individuals living in Blue Zones are an incredible and inspiring push for us to live better. These helpful habits not only help us with our longevity but bring more happiness. Home Instead Senior Care understands the importance of these principles and offers personal care that helps your loved ones with specific needs. We have the best caregivers to help your family eat healthier, exercise, and feel happier with our friendliness. For more information, visit our website.

My Parents Won’t Eat Healthy. Help!

Finding the perfect nutritious menu for oneself can be quite a challenge, but getting one for another—especially someone who has a particularly strong penchant for greasy foods—can be a whole other conundrum. If you’re trying to help your beloved parents practice healthy eating habits, this blogpost is for you!

1. Research avidly.

If we’re willing to look up the restaurants with the best prices and best quality, why not do the same for our loved ones, especially the ones who nurtured you? Go the extra mile by being familiar with the stores with organic foods, and restaurants that use top-notch ingredients. Does your old man enjoy that salad along with too much dressing? Does that fast food meat even qualify as real meat? Does that “healthy” snack contain a vile amount of high-fructose corn syrup? Get your parents to be students of Nutrition Facts and food labels. It’s pretty fun, too!

2. Sit them down and have the talk.

Swaying someone from their favorite heart-attack-inducing foods is often difficult, and may get very messy; however, recognizing that it is a necessary confrontation will help you stand your ground. Remembering you are trying to save a life or lives—the very ones of your precious folks—is crucial. Don’t mince words about obesity, diabetes, and cardiovascular diseases. Help your parents grasp the gravity of the situation; at the same time, help them count the cost, and fully mourn with them what they will lose: their high-sodium morsels and processed foods. Spend enough downtime with them; give them the love and encouragement they need from you.

3. Have a blast with the alternatives!

Here comes the fun part. Whether it’s grocery-shopping with your parents to help them grab those fiber-rich snacks or making a list of fruits and veggies that they enjoy, you can collaborate with your parents to come up with a meal plan that suits them. Show them a world devoid of preservatives and additives! Let them pick out their favorites from the shelves. Recommend those lesser known items that have done wonders for your own health and share those health hacks that you’ve picked up.

4. Hold them accountable.

Now that your folks themselves realize that what they put into their bodies really matters, their relationship to their food should inevitably be affected, right? Well, it’s easier said than done. In order to truly reap the benefits for the long haul, discipline must be established. Check in with your parents regularly, and ask them how they are keeping up with their goals. “Are you skipping the sugar when eating cereal, Dad? Is the juice in the fridge freshly squeezed or artificial, Mom?” The best and most effective way to change your own eating habits is to become fully convinced about your need to change; the same goes for your parents. Remind them if they seem to forget. Patience is key.



Strategize, strategize, and strategize. Meal preparation and nutrition takes work and sacrifice. Your parents were there to feed you only the best, and now you can return the favor. Have their back by giving them those words of praise when they stick by their new meal plan. And if they slip up, don’t be harsh; bear with them just like they bear with you. For more advice, call on Home Instead Senior Care today!