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Over 37 million Americans have diabetes, and the risk of developing this chronic condition goes up with age. Another 96 million adults have prediabetes, suggesting that they will develop diabetes in the coming years.
Among those who have been diagnosed with diabetes, the vast majority have other health problems as well. According to the CDC, 66% of those with diabetes have high blood pressure, 44% have high cholesterol, and 39% have chronic kidney disease.1
When your blood sugar is too high, every organ of the body struggles to work properly. That’s because high blood sugar causes fatty deposits in the blood vessels, making them stiff and narrow. This makes it more difficult for blood to flow through the body, especially through the tiniest vessels.
That’s why those with diabetes face everything from neuropathy in their feet, problems with their eyesight, and issues with their kidneys – those are the places where the smallest blood vessels are.
But it can also lead to problems with your heart. It isn’t uncommon for a person who has diabetes to also have cardiovascular disease. And of course, cardiovascular disease leads to a greater risk of heart attack or stroke.
That’s just one more reason why an emergency alert system from Alert1 is an excellent idea. Those with diabetes would benefit from the safety net of knowing that if a medical emergency occurs, they can simply press the panic button on their pendant or wristband and get help on the way. When it comes to cardiovascular disease, time is of the essence!
Age-Related Muscle Loss and Diabetes
As scientists look for ways to decrease the devastating effects of diabetes, they have begun exploring the link between age-related muscle loss and the health outcomes for those with high glucose levels. A recent study presented by the European Association for the Study of Diabetes found that those with low muscle mass and diabetes have an increased risk of death from all causes, including cardiovascular problems.2
The study looked at the data of 1,514 people reported in the U.S. National Health and Nutrition Examination Survey. They specifically looked at data collected between 1999 and 2006, as well as data from 2011 to 2018. The researchers were looking for people who met the definition of low muscle mass, also known as sarcopenia. They controlled for factors like high blood pressure, obesity, age, alcohol consumption, and cancer history. Then they looked at how long a person had had diabetes, their average blood sugar levels, and any nerve damage or problems with their eyesight.
The results showed that those with low muscle mass were more likely to suffer a cardiovascular event than those who had normal or higher muscle mass. The researchers found that in addition to a higher risk of mortality associated with cardiovascular problems, the rate of death from all causes was also higher for those with low muscle mass and diabetes.
Those who have low muscle mass often also have low strength, which makes it difficult to attend to the activities of daily living required to live independently. The low muscle mass doesn’t just affect strength. It also affects how well the body can use insulin, and that can contribute to obesity, which in turn contributes to cardiovascular disease. But it’s important to note that even those who are of a healthy weight can see a greater risk of cardiovascular disease associated with diabetes and sarcopenia.
Seniors who have low muscle mass also have a higher risk of falling. They also tend to also have lower bone density, which leads to osteoporosis, and that leads to a greater risk of fractures. Some falls could be very serious, leading to poor medical outcomes or even death. Prompt treatment after a fall is the key to better medical outcomes. Wearing a fall alert device for seniors can help alleviate the worry of what might happen if you fall, whether you are at home or on the go. But improving muscle mass might also lead to a better quality of life.
How to Increase Muscle Mass
Slowing down age-related muscle loss is vitally important to avoid the consequences of falls. But it can also improve your cardiovascular health. Strength-training exercise affects your body’s ability to use insulin and to metabolize diabetes medications, which can then lead to better glucose control.
While going to the gym and working out can certainly help, there are many other ways you can exercise at home throughout the day to help build strength. Gardening, cleaning the house, carrying heavy shopping bags, or walking can all help you build muscle mass.
Here are some other ways seniors can work on building muscle mass:
· Get plenty of protein. Protein is the building block of muscle. Include lean meats, beans, and legumes as part of a healthy balanced diet. It’s also a good idea to look for products that provide extra protein, such as protein shakes or supplements, depending on your health. Talk to your doctor about the proper level of protein you need as it may vary depending on your medical conditions.
· Stretch and warm up before working out. Even if you are doing something at home, such as gardening or cleaning out a closet, take the time to stretch well before you do it. The act of stretching gets more blood flow to your muscles, loosens tendons and ligaments, and gets you in the mindset of working out. This can all reduce the risk of injury, including your risk of falls.
· Engage in exercises that use your own body weight. Instead of investing in fancy equipment, use the weight of your own body as your workout. Push-ups or sit-ups are good examples of this. Start out very slowly and choose exercises that work for you. For instance, someone who isn’t all that strong might not be able to do push-ups in the traditional way, but they could do push-ups against a wall, where they use the strength of their arms to push them away from the wall before allowing themselves to move back toward it.
· Use resistance bands. Those who have limited mobility might find body-weight exercises difficult. Resistance bands can help you work the muscles to improve muscle mass. The bands are inexpensive and easy to use. Here’s an example: While sitting in a comfortable chair, place the resistance band around your knees. Slowly spread your knees apart until you feel the resistance of the band, then press a bit further. Hold that position for a count of five to apply strain to the muscle and then relax. Take a breath and do it again. Do this ten times. You can also use the band around your ankles, wrists, and even elbows. Eventually you can move on to more involved routines with the bands.
· Use simple weights. Lifting weights can help increase muscle mass, but research has found that lifting smaller weights at a slow pace can help build more muscle in the elderly than lifting heavier weights can. To that end, invest in light barbells or hand weights. Those that weigh a pound or perhaps two are just fine. Using good posture while sitting in a comfortable chair, lift the weights with your hands in sets of 10. Relax for a bit then do another set of 10. You can also opt for weights that attach to your ankles and lift your feet as you sit in your chair, doing the same repetitions of 10 each time.
· Get plenty of sleep. What does sleep have to do with building muscle mass? Quite a bit, it turns out. Scientists have found that adequate sleep can help your body metabolize protein, which in turn provides your muscles with more energy. According to the Sleep Foundation, getting the proper amount of rest can lead to lower insulin resistance, which in turn leads to lower glucose levels.3 Sleep allows your body to rest and recover, build muscle more effectively, and reduce your blood sugar levels.
No matter what exercises you choose, medical alert systems for seniors make a great workout companion. A medical alarm from Alert1 can provide diabetics with peace of mind as you work to build up muscle mass, whether you are in the gym with a personal trainer or moving around all alone in your backyard garden. Here’s to better senior health!
