Excessive sugar consumption can be particularly harmful to seniors. As the body ages, its ability to regulate blood sugar diminishes, increasing the risk of chronic diseases. To help older adults maintain their health, here are nine practical tips—perfect for seniors and their caregivers—to reduce sugar intake and manage cravings effectively.

Why Do People Crave Sugar?

Not only does sugar taste good, but it releases serotonin, a feel-good chemical in the brain. Plus, the sweet taste of sugar releases endorphins and produces a natural high that calms and relaxes the individual. Seniors who reward themselves with sweet treats reinforce their cravings even more.

Sugar is found in many processed foods, like breads and juices. The problem is not eating sugar but consuming an excessive amount. Americans tend to overdo their sugar intake, averaging 17 teaspoons per day, when they should be limiting it to 6 teaspoons for men and 9 for women.

Why Is Too Much Sugar Unhealthy for Seniors?

Age-related processes cause the muscle and tissue to become less sensitive to insulin. As a result, sugar and fat stay in the bloodstream longer. Poor blood sugar control can lead to the development of a range of chronic diseases, such as type 2 diabetes, heart disease, and high blood pressure.

The risk for diabetes is higher in seniors because their pancreas produces less insulin. This means that blood sugar levels remain higher for longer periods. Whereas in younger people, the pancreas efficiently distributes sugar to the muscles and fat tissues to be used for energy.

Seniors who consume an excessive amount of sugar are also likely to gain weight. Obesity increases health issues, like joint pain. Plus, eating a diet high in sugar contributes to tooth decay and gum disease. Wrinkles, cognitive decline, and decreased skin elasticity are also repercussions of eating too much sugar.

What Are Tips to Reduce Sugar Cravings?

1. Recognize Hunger

A sugar craving may be mistaken for hunger. When struck by hunger pangs, reach for healthy food options, like hard-boiled eggs, meat, and fish. Protein-rich foods like these are excellent choices for curbing hunger while committing to eating right. Seniors thereby maintain a healthy weight.

2. Hydrate

Thirst can also be mistaken for sugar cravings. Seniors are urged to hydrate by drinking fluids throughout the day. Older adults should aim to drink one-third of their body weight per day. Good choices of hydration include water, tea, and water-rich foods, like watermelon and cucumbers.

3. Eat a Well-Balanced Diet

Reduce sugar cravings and regulate blood sugar levels by sticking to a well-balanced diet. A nutritious meal plan includes fruits, vegetables, lean proteins, whole grains, and healthy fats. By consuming sufficient nutrients, seniors feel satisfied and are less likely to reach for sugary snacks.

4. Go Cold Turkey

Some individuals succeed at cutting out sugar entirely. For others, it may take a few days to lessen their sugar cravings. While the first 48 to 72 hours are toughest, seniors may find that over time they are able to train their taste buds to be satisfied with less sugar.

5. Keep Snacks Handy

A healthy snack can curb a sugar craving. Keep nutritious snacks, like dried fruits, seeds, and nuts, on hand so seniors can reach for them instead of a sugary treat. Fresh fruits deliver a dose of sweetness as well as essential vitamins, nutrients, and fiber.

6. Get Physically Active

When a sugar craving hits, seniors should get up and move. Take a walk around the block with the support of a caregiver. The endorphins released during exercise turn off the sugar cravings. Plus, physical activity distracts the older adult from their cravings.

7. Eat More Smaller Meals

Waiting for hours in between three large meals can cause seniors to reach for sugary, fatty foods to curb their hunger. Instead, eat every three to five hours to keep blood sugar levels stable. Caregivers should serve foods that are rich in protein and fiber, like whole grains and produce.

8. Get Quality Sleep

The stress hormone, cortisol, is released when the elderly fail to get a good night’s rest, which increases sugar cravings. Seniors should receive 7 to 9 hours of uninterrupted sleep per night to regulate hunger and stress hormones. Older adults might try relaxation techniques before bed.

9. Learn about Low-Sugar Alternatives

Seniors who are knowledgeable about healthier alternatives to sugary foods are more likely to consume them. Caregivers might inform their aging care recipients about low-sugar options. These professionals are also advised to involve the seniors in meal planning, so they stay motivated to adhere to the diet.

Senior Home Care from Assisting Hands

Seniors who lower their sugar intake are less likely to develop conditions, like high blood pressure, obesity, and elevated cholesterol levels, that contribute to disease. When an older adult in your life needs help making healthy food choices, the caregivers at Assisting Hands Home Care can help.

As a reputable senior home care agency committed to promoting the well-being of the elderly, we offer a comprehensive range of non-medical services in the comfort of the senior’s home. Our goal is to enhance the physical, social, and emotional well-being of the seniors we serve.

Professional caregivers shop for fresh groceries, like fruits and vegetables, and prepare healthy meals in accordance with the senior’s dietary restrictions. We keep seniors hydrated throughout the day by serving beverages, like water and herbal teas. Our efforts help curb sugar cravings.

In addition, home care includes respectful assistance with hygiene tasks, like bathing and dressing. We also provide transportation to medical facilities and pharmacies. Caregivers give timely medication reminders, remove clutter and other fall hazards, and serve as friendly companions to deter loneliness.

Assisting Hands Home Care is the preferred choice for seniors in BallenIsles,  Boynton Beach, Jupiter, Palm Beach, Palm Beach Gardens, North Palm Beach, Royal Palm Beach, Singer Island, Wellington, West Palm Beach, FL, and surrounding areas who need quality senior home care. We customize a care plan based on their unique needs. Call us at (561) 566-5989 to schedule your free in-home consultation.