By making mindful, balanced choices, we can build a healthier future for ourselves and strengthen our communities at the same time.

Why Nutrition Matters

A nutrient-rich diet supports nearly every function of the body. Eating well can:

• Boost energy levels and reduce fatigue
• Support heart health and healthy blood pressure
• Strengthen the immune system
• Aid in digestion and gut health
• Help maintain a healthy weight

Proper nutrition plays a major role in preventing and managing conditions such as diabetes, heart disease, and high cholesterol. Even small adjustments can lead to meaningful improvements in long-term health.

Building a Balanced Plate

One simple way to improve nutrition is to focus on building a balanced plate at each meal. Aim to include:

Fruits and Vegetables
Rich in vitamins, minerals, and fiber, fruits and vegetables support immune function, digestion, and heart health.

Whole Grains
Whole grains such as brown rice, oatmeal, and whole wheat bread provide sustained energy and support digestive health.

Lean Proteins
Choose lean sources like fish, poultry, beans, and legumes to help maintain muscle strength and support overall body function.

Healthy Fats
Incorporate heart-healthy fats from sources like olive oil, nuts, seeds, and avocados.

Hydration
Staying hydrated is just as important as eating well. Water supports circulation, digestion, and cognitive function.

Smart Eating Habits for Everyday Life

Healthy eating does not have to be complicated. Focus on consistency rather than perfection. A few practical habits include:

• Planning meals ahead of time
• Watching portion sizes
• Reducing processed foods and excess sugar
• Eating slowly and mindfully
• Making gradual changes instead of drastic restrictions

These simple steps can make healthy eating feel manageable and sustainable.

Small Changes, Lasting Impact

Eating well does not require a complete lifestyle overhaul. Small, mindful changes—such as adding one extra serving of vegetables per day or choosing whole grains over refined options—can create long-term health benefits.

National Nutrition Month is a reminder that what we eat today shapes how we feel tomorrow. Let’s make nutrition a priority this month and carry those healthy habits forward throughout the year.

If you have questions about diet, weight management, or managing a chronic condition through nutrition, speak with your MetroHealth provider for personalized guidance.

Heart disease remains the leading cause of death worldwide, but the good news is that many forms of heart disease are preventable. Small, consistent lifestyle changes can significantly lower your risk and improve your overall quality of life. At MetroHealth, we believe that heart health is a cornerstone of healthy aging.

Below are practical and effective ways to keep your heart strong and functioning at its best.

Stay Active at Your Own Pace

Regular physical activity helps strengthen the heart, improve circulation, and manage blood pressure and cholesterol levels. You don’t need intense workouts to see benefits.

Simple activities such as walking, stretching, Tai Chi, light strength training, or group fitness classes can make a meaningful difference. Aim for movement most days of the week, and choose activities that feel safe and enjoyable for you.

Always consult your healthcare provider before starting a new exercise routine.

Eat for a Healthy Heart

A heart-healthy diet supports good circulation and helps reduce inflammation and plaque buildup in the arteries. Focus on foods that nourish your body and protect your cardiovascular system.

Key heart-friendly foods include:

• Fruits and vegetables
• Whole grains
• Lean proteins such as fish, poultry, beans, and legumes
• Healthy fats like olive oil, nuts, and seeds

Limiting excess salt, sugar, and processed foods can also help manage blood pressure and cholesterol levels.

Manage Blood Pressure and Cholesterol

High blood pressure and high cholesterol often have no noticeable symptoms, yet they significantly increase the risk of heart attack and stroke. Regular checkups and screenings are essential for early detection and management.

Work with your healthcare provider to understand your numbers and develop a plan that may include lifestyle changes, medications, or both.

Prioritize Sleep and Stress Management

Quality sleep and stress control play a critical role in heart health. Poor sleep and chronic stress can contribute to high blood pressure, weight gain, and inflammation.

Establishing a consistent sleep schedule, practicing relaxation techniques, and staying socially connected can help support emotional and cardiovascular well-being.

Quit Smoking and Limit Alcohol

If you smoke, quitting is one of the most important steps you can take for your heart. Smoking damages blood vessels and significantly increases the risk of heart disease.

Alcohol should be consumed in moderation, if at all. Discuss safe limits with your healthcare provider based on your health history and medications.

Partner With Your Healthcare Team

Heart health is not a one-size-fits-all journey. Regular visits with your primary care provider allow for personalized guidance, preventive screenings, and early intervention when needed.

At MetroHealth, our team focuses on comprehensive, senior-centered care that supports both physical and emotional wellness.

Take Action This Heart Health Month

Heart Health Month is the perfect opportunity to check in on your habits, schedule screenings, and make small changes that add up over time. Protecting your heart today helps support independence, energy, and quality of life for years to come.

If you have questions about heart health, screenings, or lifestyle changes, contact your local MetroHealth office to learn more.

As you map out your 2026 New Year’s resolutions, focus on goals that support your health, improve your emotional wellbeing, and help you feel your best. While no two people will have the same resolutions, this article shares some ideas for inspiration as you think about where you want to focus your energy in 2026. 

Keep a Positive Attitude 

Life isn’t always sunshine and rainbows, and nobody knows that better than someone who’s been around for a few decades. While it’s okay to feel down from time to time, try to keep a positive attitude and focus on what is good in your life. Research shows that a positive mindset offers a number of health benefits, such as a lower risk of memory loss, quicker recovery from illness, a lower risk of developing chronic disease and can extend your lifespan.

This doesn’t mean you need to wear rose-colored glasses every day or ignore the difficult parts of life. It means worrying less about the things you can’t change, and focusing on the good in your life. If you find it difficult to do this, try thinking of 3 things each day that you are grateful for, practice mindful breathing, and treat yourself as you would someone you love. 

Commit to Daily Movement

Staying physically active can help you stay healthy as you age. It may also be the key to living a long life. Exercise offers a number of physical and mental health benefits, helping improve muscle and bone strength, heart health, and preventing chronic disease (e.g., diabetes). 

Aim to incorporate 10-30 minutes of exercise into each day. You don’t need to hit the gym to stay physically active. Walking, cycling, swimming, and yoga are excellent activities that can improve your health, happiness, and overall wellbeing. 

Eat a Nutrient-Dense Diet

You may notice your appetite has decreased as you get older. However, your body still needs essential vitamins and minerals to help you stay healthy. Making good food choices can help ensure you get the nutrients you need. Strive to eat a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Use healthier fats (e.g., olive oil) and natural spices when cooking to reduce your fat and salt intake. 

Spend Time With Loved Ones

Whether you spend time with your family, grandchildren, or friends, being socially active offers tremendous health benefits for seniors. If your family lives far away or it’s challenging to get together with busy friends, consider joining a group that is focused on your hobbies (e.g., knitting, swimming, reading) to make new connections with like-minded individuals. Research shows that socially active older adults have a lower risk of developing disease and depression, better cognition, and better health. 

Stimulate Your Mind 

Keeping your brain active can help you stay mentally sharp, well into your golden years. Whether you commit to doing crossword puzzles, playing board games with friends/family, reading new books or writing, challenging your brain can help reduce the risk for developing age-related diseases, such as dementia. If you’d rather not go it alone, joining a group can help you stay motivated! If you need a little motivation to stay motivated in getting your daily mental stimulation, there are book clubs, Scrabble groups, and boardgame groups available in many towns and cities throughout the United States. 

Explore Volunteer Opportunities 

Volunteering is a wonderful way to engage with your community, provide assistance to those in need, and spend your free time. Giving your time and energy in service to others is an excellent way to find a sense of purpose and fulfilment. It also serves as a way to ensure you get out of the house each day and interact with others. Check for volunteer opportunities in your community. Many hospitals, shelters, and churches need volunteers to help run their organizations. Not only will you get to interact with other like-minded individuals, but it’s a great way to boost your self-confidence and feel good about helping others in the process. 

Try a New Hobby 

It’s never too late to take up a new hobby and learn something new. If you never had time to take up the hobby that’s been in the back of your mind in your younger years, now is the time to do it. Trying out new hobbies and learning new skills can help keep your brain sharp, improve memory and learning, and reduce the risk of dementia and other age-related diseases. The options are unlimited — you can sign up for a dance class, learn to play a new instrument, take a cooking class, or join a gardening club in your area, for example. 

Takeaway

The challenging part about making resolutions isn’t necessarily sitting down to write them out, but sticking with them. There may be times when life throws you a curveball and you may struggle to stick to your goals. Be patient with yourself, and focus on the benefits of sticking with the goals you’ve set before throwing in the towel and giving up. At the end of the year, you’ll feel a tremendous sense of accomplishment for staying motivated, sticking with your goals, and living life on your terms. 

Breast Cancer in Senior Women

Women of any age can be affected by breast cancer, but the risk of breast cancer increases
with age. Nearly one-third of all new breast cancer cases occur in women 70 and older, and 1 in
24 women in this age group will develop breast cancer in her lifetime, according to the National
Cancer Institute.

Eating Well to Prevent Breast Cancer

Making good food choices can’t prevent breast cancer (or any cancer) entirely, but eating a
balanced diet offers many health benefits and may lower your risk of breast cancer. There are
many studies exploring the link between diet and breast cancer risk. Though there is no specific
diet to follow, incorporating certain foods into your diet may help prevent breast cancer,
including cruciferous vegetables, berries and citrus, legumes and soy, and omega-3 fatty fish,
among others

Cruciferous Vegetables

All vegetables are good for your health, but cruciferous vegetables are rich in nutrients and
cancer-fighting properties. Cruciferous vegetables help reduce inflammation, prevent cell
damage, and deactivate cancer-causing substances (carcinogens). Cruciferous vegetables
include:

• Arugula
• Bok choy
• Broccoli and broccoli sprouts
• Brussels sprouts
• Cauliflower
• Cabbage
• Kale
• Watercress

Cruciferous Vegetables

Fruits are rich in many cancer-fighting nutrients, including antioxidants, folate, vitamin C, fiber
and polyphenols. One 2018 study found that regular fruit consumption may significantly lower a
woman’s risk of breast cancer. Berry and citrus fruits include:

• Blackberries
• Blueberries
• Clementines
• Cranberries
• Elderberries
• Grapefruit
• Lemon
• Lime
• Oranges
• Tangerines

Legumes and Soy

Studies show that eating a diet rich in soybeans and soy products is beneficial for breast health.
Soy contains fiber, isoflavones and plant estrogens (phytoestrogens) that may protect against
certain types of breast cancer.

Other beans and legumes like lentils are rich in antioxidants, saponins and soluble fiber that are
also known to have anti-cancer properties. Legumes and soy-based products include:

• Beans (black beans, kidney beans, chickpeas)
• Edamame
• Peas
• Lentils
• Peanuts
• Tofu
• Soy milk

Fatty Fish

A research review found that women who eat high amounts of fatty fish have a 14% lower risk
of breast cancer. Certain types of fatty fish contain omega-3 fatty acids and antioxidants that
help reduce inflammation, boost immunity and may help protect against certain types of
cancers. Adding fatty fish to your diet 2 to 3 times a week may support your breast health.

Types of healthy fatty fish include:

• Salmon
• Haddock
• Mackerel
• Mahi mahi
• Rainbow trout
• Tilapia
• Tuna

Herbs and Spices

Herbs and spices do more than just enhance the flavor of foods. Many contain high amounts of
beneficial nutrients, including antioxidants, flavonoids and vitamins that may help lower your risk
breast cancer. Flavoring your foods with herbs and spices can also help decrease the use of
sodium, sugar and unhealthy fats, increasing the health benefits of the foods you eat.

Herbs and spices with known cancer-fighting properties include:

• Black pepper
• Cayenne pepper
• Cinnamon
• Cumin
• Dill
• Garlic
• Ginger
• Rosemary
• Oregano
• Thyme
• Turmeric

Green Tea

Tea drinkers rejoice: Drinking green tea each day may protect against breast cancer. Green tea
is rich in compounds and antioxidants that have been shown to reduce inflammation and
destroy harmful free radicals.

Researchers are exploring how much green tea people should consume each day for the anti-
cancer benefits, but evidence suggests that daily consumption may help lower your risk of
breast cancer.

Maintain a Healthy Weight to Prevent Breast Cancer

Eating a healthy, well-balanced diet not only ensures your body gets the nutrients it needs, but
also helps lower your risk of breast cancer. This is particularly important after menopause.

Research shows that postmenopausal women who are overweight or obese have a 30% higher
risk of breast cancer compared to women who are not overweight.

The Bottom Line

Making changes to the way you eat can be challenging, but worth the effort. Remember you
don’t have to change the way you eat all at once. Setting 1 or 2 goals each week to eat healthy
foods can add up to big changes over time. Eating a healthy diet is beneficial not only for your
breast health, but your overall health and wellbeing.

Why Nutrition Matters

Eating a nutrient-rich diet can:

• Boost energy levels by providing essential vitamins and minerals.
• Support heart health by reducing cholesterol and blood pressure risks.
• Strengthen the immune system to fight off illnesses.
• Aid in digestion and gut health by incorporating fiber-rich foods.
• Help maintain a healthy weight by balancing portions and mindful eating.

Building a Balanced Plate

A well-balanced diet includes:

• Fruits & Vegetables: Aim for a variety of colors to maximize nutrients.
• Whole Grains: Choose brown rice, quinoa, and whole wheat over refined grains.
• Lean Proteins: Incorporate fish, poultry, beans, and nuts into your meals.
• Healthy Fats: Opt for avocado, nuts, seeds, and olive oil instead of trans fats.
• Hydration: Drink plenty of water and limit sugary beverages.

Smart Eating Habits

• Plan Your Meals: Preparing balanced meals ahead of time prevents unhealthy choices.
• Read Nutrition Labels: Understanding ingredients helps you avoid hidden sugars and sodium.
• Practice Portion Control: Eating the right portions can help manage weight and prevent overeating.
• Enjoy Mindful Eating: Savoring each bite allows better digestion and appreciation of food.

Join Us for Nutrition Classes at MetroHealth

In celebration of National Nutrition Month, MetroHealth is offering FREE Nutrition Classes throughout March at our Apopka and East Orlando locations. These classes will provide practical tips on meal planning, label reading, and making healthier food choices.

📅 Upcoming Nutrition Classes: 📍 MetroHealth of Apopka – 12:00 PM – 12:30 PM

• March 20, 2025
• April 17, 2025
• May 15, 2025

📍 MetroHealth of East Orlando – 1:00 PM – 1:30 PM

• March 18, 2025
• April 22, 2025
• May 6, 2025

📞 RSVP today! Call 407-803-4622 to reserve your spot.

Eating well doesn’t have to be complicated—small, mindful changes can lead to lifelong health benefits. Let’s make nutrition a priority this month and beyond!

February is Heart Health Month, a time dedicated to raising awareness about cardiovascular health and encouraging everyone to take proactive steps to protect their hearts. Heart disease remains the leading cause of death worldwide, but the good news is that adopting heart-healthy habits can significantly reduce your risk. Here are practical and effective ways to keep your heart in top shape:

1. Prioritize a Balanced Diet

A nutritious diet is one of the most powerful tools for maintaining heart health. Focus on these key dietary habits:

• Eat More Fruits and Vegetables: Aim for at least 5 servings daily to provide essential vitamins, minerals, and antioxidants.
• Choose Whole Grains: Opt for whole-grain bread, brown rice, and quinoa to support heart health and maintain healthy cholesterol levels.
• Include Healthy Fats: Incorporate sources of omega-3 fatty acids, such as salmon, walnuts, and flaxseeds, to support heart function.
• Reduce Sodium Intake: Excessive salt can raise blood pressure. Limit processed foods and use herbs and spices for flavoring.

2. Stay Active

Regular physical activity strengthens your heart and improves circulation. Aim for:

• At Least 150 Minutes of Exercise Weekly: This can include walking, swimming, cycling, or any activity you enjoy.
• Incorporate Strength Training: Building muscle helps improve metabolism and overall cardiovascular health.
• Stay Consistent: Even small amounts of daily movement, like taking the stairs or gardening, can make a difference.

3. Manage Stress

Chronic stress can take a toll on your heart. Adopt these stress-management techniques:

• Practice Relaxation Techniques: Yoga, meditation, and deep breathing exercises can lower stress levels.
• Stay Connected: Build a strong support system with family and friends.
• Schedule “Me Time”: Engage in hobbies or activities that bring you joy and relaxation.

4. Get Regular Check-Ups

Prevention and early detection are key to heart health:

• Monitor Blood Pressure: High blood pressure often has no symptoms but is a major risk factor for heart disease.
• Check Cholesterol Levels: Regular screenings can help you manage your LDL (bad cholesterol) and HDL (good cholesterol) levels.
• Discuss Your Heart Health With Your Provider: Regular visits to your healthcare provider can ensure you’re staying on track.

5. Quit Smoking and Limit Alcohol

• Stop Smoking: Smoking damages blood vessels and increases your risk of heart disease. Seek support if you need help quitting.
• Drink Alcohol in Moderation: Excessive alcohol can raise blood pressure and contribute to heart problems. Stick to recommended guidelines (one drink per day for women, two for men).

6. Maintain a Healthy Weight

Carrying excess weight can put strain on your heart. Combine a healthy diet with regular exercise to:

• Reduce your risk of high blood pressure, diabetes, and high cholesterol.
• Improve your energy levels and overall well-being.

7. Prioritize Quality Sleep

Sleep plays a vital role in heart health:

• Aim for 7-9 Hours Per Night: Poor sleep can increase the risk of high blood pressure and heart disease.
• Maintain a Consistent Sleep Schedule: Go to bed and wake up at the same time daily.
• Create a Restful Environment: Limit screen time before bed and ensure your room is dark, quiet, and comfortable.

Celebrate Heart Health Month

Heart Health Month is the perfect time to adopt or reinforce these habits. Small, consistent changes can lead to significant improvements in your heart health. Take the first step today by scheduling your annual wellness visit, discussing heart health with your provider, or simply taking a brisk walk. Your heart will thank you!

Read on for some tips on how to eat if you’ve just learned you have celiac disease. 

What is celiac disease? 

Celiac disease is a chronic autoimmune disease that damages the small intestine and prevents it from absorbing nutrients in food. The disease is triggered by eating foods that contain the protein gluten, which is found in barley, wheat, rye and some oats. 

If you eat gluten when you have celiac disease, you may experience common symptoms such as:

• Abdominal pain 
• Diarrhea
• Fatigue 
• Gas 
• Heartburn/indigestion 
• Nausea
• Skin rash
• Weight loss from malnutrition 

Gluten is a common ingredient in foods such as bread, cakes, cookies and pasta. It is also a common ingredient in some personal care products, such as prepackaged foods, lipstick and lip balm, toothpaste, and nutritional supplements. 

What to eat when you have celiac disease 

After a celiac diagnosis, you will want to switch to a gluten-free diet as soon as possible. Eating a gluten-free diet can relieve painful celiac disease symptoms and heal the small intestine. Because celiac disease is a chronic condition, you will need to follow this diet throughout your lifetime to prevent symptoms and intestinal damage. 

Celiac-friendly foods 

It can be difficult to give up some of your favorite foods after you’ve been diagnosed with celiac disease. But the good news is there is a long list of safe gluten-free foods you can enjoy to ensure your body gets the nutrients it needs. 

You’ll want to ensure you eat whole, nutrient-dense foods, including: 

• Fresh fruits and vegetables. Keep in mind that prepackaged foods may not be gluten-free, so stick with fresh produce to stay gluten-free. 
• Meats. Beef, poultry, pork and seafood that are frozen or unseasoned at the grocery store are generally safe. Avoid meats that come pre-marinated or have added ingredients. 
• Gluten-free grains. Plain varieties of rice, quinoa, corn, amaranth, and buckwheat are safe to eat. 
• Beans and nuts. Beans, nuts, and soy are safe to eat, as are flours made from these foods. 
• Rice and quinoa. Plain varieties of rice and quinoa are gluten-free and a safe replacement for other grains, such as wheat and barley. 
• Eggs and dairy products. Eggs, yogurt, cheese and milk are gluten-free. Some people with celiac disease show symptoms of lactose intolerance, so talk to your healthcare provider if you are unsure. 

Tips for following a gluten-free diet 

Getting gluten out of your diet is a process, and these tips may help you as you navigate and become familiar with this new way of life. 

Read food labels carefully. Gluten-free foods are available at most grocery stores and are clearly labeled “gluten-free”. You’ll want to give yourself ample time to shop at the grocery store to check each label until you are familiar with safe foods and products. It’s important to know that even if something is labeled “wheat-free”, it may still contain gluten. Ensure your pre-packaged foods are clearly labeled “gluten-free” to be sure. 

Beware of hidden gluten. Gluten can be found in many foods and beverages that you may not suspect, such as beer, bouillon cubes, candy, cold cuts, potato and tortilla chips, french fries, soups, sauces and seasonings. 

Avoid cross-contamination. Cross-contamination occurs when a gluten-free food comes into contact with a food that contains gluten. If others live in your home and plan to continue eating foods that contain gluten, set up your kitchen and pantry so that you have a “gluten-free” space. Have gluten-free tools and utensils and store gluten-free foods separately to prevent unintentional gluten contamination on your utensils and food.  

Eating at restaurants. If the restaurant menu does not clearly label certain dishes as gluten-free, you can ask how the food was prepared and ask if there is a gluten-free menu to choose from. Most restaurant menus can be reviewed online in advance so you can be sure to choose a restaurant where you can find something good to eat without the risk of eating gluten.

Talk to your pharmacist about medications. Some medications, including nutritional vitamins and supplements, contain gluten as an additive. Ask your pharmacist or healthcare provider if any of your medications or supplements contain wheat or a wheat byproduct. 

Takeaway

It takes time and patience, but the sooner you begin to implement your new celiac-friendly diet, the sooner you will begin to feel better. As you adjust to eating a gluten-free diet, you will become more aware of what you’re eating, how the food is made, and how it benefits your health. A celiac-friendly diet is high in nutrient-dense, whole foods that not only help reduce your celiac disease symptoms but may improve your overall health. 

If you have questions, your healthcare provider or a registered dietician can provide guidance on what to eat and drink to help you feel your best. 

The United States Food and Drug Administration (FDA) established the Nutrition Facts Label nearly 20 years ago. Reading nutrition labels can help you make healthy choices about the foods and beverages you consume to support your health. 

A Nutrition Facts Label provides transparency about the things we’re eating and drinking, but it isn’t always easy to understand. Read on for a guide on how to understand nutritional labels. 

Guide to Reading Nutrition Labels 

A nutrition label lists the nutritional content of all packaged foods and beverages. Understanding exactly what the different values on the label means can help you maintain a healthy diet and make your next trip to the grocery store a little easier.

Serving Size. At the top of the label, you’ll see the total number of servings in the container as well as a typical serving size for that food or beverage. Serving sizes are provided in measuring units (e.g., cups, pieces). The serving size is based on the amount of food that people may eat in one sitting, but is not a recommendation. 

Calories. This number refers to the total number of calories (energy units) per serving of the food or beverage. It’s important to balance the number of calories you consume with the number your body burns each day to maintain a healthy body weight. General guidance suggests 2,000 calories a day for healthy adults. However, everybody has different caloric needs based on their age, sex, height/weight, and activity levels. 

To determine your recommended daily caloric intake you can use a free tool called MyPlate Plan from the U.S. Department of Agriculture. 

% Daily Value (%DV). Daily Values (DV) are the recommended amount of nutrients to eat in a day. %DV is measured in grams, micrograms, and milligrams. It shows how much of a nutrient is in a single serving so you can see how much it contributes to your daily recommended value. 

For example, if the DV of a certain nutrient is 200 milligrams(mg) a day and the food has 20 mg in one serving, the %DV in a single serving of the food would be 10% 

Nutrients. This section of the nutrition label lists key nutrients in the food/beverage. You can use this information to monitor the nutrients you eat. Aim to eat foods rich in nutrients that support your health and less of the nutrients that may increase your risk of developing certain diseases, such as diabetes and heart disease. 

Nutrients to Support Senior Health

Nutrients are substances in food that provide nourishment to keep your body healthy. Older adults have different nutritional needs as the body ages. Although you may need fewer calories, you still need to ensure you get enough nutrients to support your health. 

Aim to eat more foods that contain essential vitamins and minerals, including: 

Calcium and Vitamin D

Vitamin D and calcium work in tandem to maintain good bone health and protect against osteoarthritis. Calcium helps maintain healthy bones, and your body needs vitamin D to help absorb calcium. 

Calcium-rich foods include darky leafy green vegetables, fortified cereals, low-fat dairy products, and almonds. Foods rich in vitamin D include fatty fish (e.g., salmon), eggs, canned tuna, mushrooms, and spinach. 

Vitamin B12

Vitamin B12 keeps your brain and blood cells healthy. It also helps protect against anemia, which can make you feel fatigued. Some older adults do not absorb vitamin B12 sufficiently, so eating plenty of foods that contain this vitamin is important. Vitamin B12 is found in low-fat dairy products, eggs, chicken, beef, liver, fish, and fortified breakfast cereals. 

Dietary Fiber

Dietary fiber keeps your bowel movements regular, balances blood sugar levels, and helps you feel full after eating. Eating sufficient amounts of fiber may help lower your risk of Type 2 diabetes and heart disease. Fiber-rich foods include whole-grain breads, beans, peas, lentils and fruits and vegetables.  

Potassium

Potassium is a mineral that helps regulate fluid balance in the body, heartbeat rate, muscle contractions, and nerve signals. Eating foods low in sodium and adequate amounts of potassium may help lower blood pressure. Potassium-rich foods include fruits (e.g., bananas, raisins), vegetables, low-fat dairy products, and white beans. 

Protein

Protein is a key nutrient for older adults. Protein is an essential nutrient that helps maintain bone health, lean muscle mass and strength. Eating foods high in protein, such as poultry, eggs, lean meats, seafood, nuts, beans, seeds, lentils and soy products can help boost your energy levels, improve cardiovascular function, and help you maintain a healthy weight. 

Nutrition Labels & Nutrients — What to Look For 

As you scan Nutrition Facts Labels at the grocery store, you’ll want to look for foods and beverages that contain high percentages of the nutrients you need, and less of the nutrients that you want to avoid. 

Vitamins and Minerals. Look for foods that have high percentages (5% and above) of beneficial nutrients, including Vitamins A, B12, C, and D. Other essential nutrients include potassium, iron, calcium and dietary fiber. 

Cholesterol, Fats and Sodium. Aim to limit the amount of foods you eat that are high (above 5%) in these nutrients. It’s best to eat foods with 0 grams of trans fats, as they can raise your cholesterol levels and increase the risk of heart disease. Older adults should eat between 1500-2000mg of sodium (salt) per day. Use herbs and seasoning in place of salt to flavor your foods.

The good news is that type 2 diabetes is a manageable condition for older adults. Whether you’re newly diagnosed or have been living with diabetes for a while, there are lifestyle changes you can make to manage the condition and prevent diabetes-related health problems. 

Exercise Regularly 

Exercise is an important part of managing diabetes. Try exercising 30 minutes a day, 5 days a week. If you’re short on time, you can split the exercise up into 10 minutes of activity 3 times a day. Aerobic and cardiovascular exercises such as bicycling, swimming and walking can help you maintain a healthy weight and keep your heart healthy. Weight training and yoga help build muscle and keep your bones strong. All exercise can help you control your blood sugar levels to keep you healthy. 

Eat a Healthy Diet

The foods you eat impact your glucose levels, so it’s important to know what foods to eat (and what to avoid), how much to eat, and when. Be sure to eat a diet rich in fresh fruits and vegetables, fiber, and lean protein. Avoid eating processed foods and foods high in added sugars. Eating a balanced diet can also help you maintain a healthy weight along with helping you stay within healthy glucose levels. 

Stress Reduction 

Stress levels can have a negative impact on blood sugar levels. When you’re stressed, your body’s fight-or-flight response is activated, and in people with diabetes, this can cause a spike in blood sugar levels. Practicing stress-reducing techniques such as yoga, breathwork, and meditation can help you manage stress and keep your glucose levels balanced.

Take Medication 

Take all of your medication exactly as prescribed, even when you’re feeling good. Taking your diabetes medicine helps keep your blood sugar levels as close to the ‘normal’ range as possible. If your blood sugar soars too high or sinks too low, this can lead to diabetes-related health problems, such as damaged nerves and blood vessels. Talk to your doctor if your medications are causing unwanted side effects, or if you’re having trouble keeping track of your medication schedule. 

Monitor Your Blood Sugar

Monitoring your blood sugar is an essential part of diabetes care. Your doctor will tell you how to check your blood sugar levels, and how often. Seniors with diabetes are at a higher risk of low blood sugar (hypoglycemia) when taking diabetes medications, which is why it’s so important to check your levels regularly so you can administer insulin when needed. 

Examine Your Feet

Nerve damage and poor blood flow are common in diabetes, which puts you at risk of developing a foot ulcer that may get infected. Check your feet every day to check for cuts, blisters, calluses, sores, and signs of infection. If you’re having trouble seeing your feet, use a mirror or ask a family member for help. Aim to keep your feet clean, use lotion to keep them well-hydrated, and wear comfortable shoes that will not cause chafing or blisters. If you notice any cuts, red patches or signs of infection, call your doctor immediately. 

Conclusion 

Older adults with diabetes are at a higher risk of developing diabetes-related health complications. The good news is, diabetes is a manageable condition and many people with the condition live happy, fully lives. Making healthy lifestyle choices, such as eating well, getting regular exercise, and reducing stress can all help you stay healthy and feel good. Talk with your doctor if you need help checking your glucose levels or administering your medications.