National Diabetes Week 2025: Investing in Your Future - Prevention for Older Australians

National Diabetes Week 2025, running from 13th to 19th July, is a crucial time to shine a spotlight on diabetes, and this year, the focus is firmly on prevention. 

While Type 1 diabetes is an autoimmune condition not linked to lifestyle, Type 2 diabetes, which accounts for 85-90% of all cases in Australia, is often preventable or its onset delayed through proactive steps. For older people, understanding and acting on these preventative measures is key to a healthier, more vibrant future.

As we age, our risk of developing Type 2 diabetes naturally increases. Factors like declining muscle mass, potential weight gain, and reduced physical activity can all contribute to insulin resistance, where our bodies don't use insulin effectively. Many older Australians may even have "pre-diabetes" - blood sugar levels that are elevated but not yet at the diagnostic threshold for diabetes. The good news is that this is a prime opportunity to intervene and significantly reduce your risk.

So, what can seniors, in particular, do during National Diabetes Week and beyond to prevent Type 2 diabetes? It comes down to two powerful pillars: Healthy Eating and Regular Physical Activity.

Nourishing Your Body for Prevention:

You don't need a complicated 'diabetes diet'. The principles are remarkably similar to general eating guidelines. Focus on:

• Whole, Unprocessed Foods - Prioritise plenty of colourful vegetables, legumes, fruits and wholegrain cereals. These are packed with fibre, which helps regulate blood sugar.
• Lean Proteins - Include lean meats, poultry, fish, eggs, tofu, nuts, and seeds. Protein helps you feel fuller for longer and supports muscle mass.
• Healthy Fats - Swap saturated fats (found in many processed foods, butter, and cream) for unsaturated fats from sources like olive oil, avocado, nuts, and oily fish.
• Limit Added Sugars and Salt - Be mindful of sugary drinks, confectionery, and processed foods high in salt, all of which contribute to poor health and increased diabetes risk.
• Portion Control: Even healthy foods can contribute to weight gain if consumed in excess. Listen to your body's hunger cues.

Remember, if chewing is a concern, cooked and mashed vegetables, milled wholegrains, and nut butters are great options to ensure you're still getting vital nutrients.

Moving Your Body for a Healthier You:

Physical activity is a powerful tool in diabetes prevention. It helps improve insulin sensitivity, maintain a healthy weight, lower blood pressure, and reduce stress. For older adults, the goal is to be active most days, preferably every day.

• Aim for 150 minutes of moderate-intensity activity per week: This could be brisk walking, swimming, cycling, dancing, or gardening - anything that gets your heart rate up and makes you lightly puff. You can break this into shorter 10-15 minute bouts throughout the day.
• Include muscle-strengthening activities: On at least two days a week, engage in activities that build muscle, such as using light weights, resistance bands, or even bodyweight exercises like chair squats.
• Reduce sedentary time: Break up long periods of sitting by getting up and moving every 30 minutes. Take a short walk, stretch, or do some light chores.

Before starting any new exercise routine, it's always a good idea to chat with your GP to ensure it's suitable for your individual health needs. They can offer personalised advice and even recommend an Exercise Physiologist for a tailored plan. For more information on BallyCara's Wellness Program and how an Exercise Physiologist can help you, click here.

This National Diabetes Week, take the proactive step towards prevention. Understand your risk, make conscious choices about your diet, and embrace regular physical activity. By investing in these simple yet powerful habits, you're not just preventing diabetes; you're investing in a longer, healthier, and more fulfilling life. "Check today for a healthier tomorrow!"