Diabetes Diabetes affects more than 15 million people in the United States about 8 million of them women. And the majority of people with diabetes are age 65 and older. The disease becomes more common as we age for a couple of reasons. We tend to gain weight gradually over the years, and that puts us at greater risk for diabetes. And diabetes often goes undiagnosed for many years, making it appear that older people are more prone to the disease, but in reality, it's probably far more common among the middle aged population than we realize, says Judith Gore Gearhart, M.D., associate professor of family medicine at the University of Mississippi Medical Center in Jackson. People with Type 11, or adult onset, diabetes have elevated levels of the sugar glucose in their blood. This sugar buildup has two causes: either families. If you have a family history or if the body isn't producing enough insulin, which it uses to break down and utilize glucose, or the insulin is no longer doing its job properly. Of tentimes it's a combination of the two. Elevated glucose levels can lead to a whole host of com plications, including blindness, kidney disease, and nervous system disease. People with diabetes also are two to four times more likely to have heart disease or a stroke than adults without dia betes. There are key lifestyle factors that can signifi¬ cantly lower your risk for diabetes. The fol¬ lowing suggestions from our experts can help you prevent the disease and the many complica¬ tions that come with it. Watch your weight. People who are over¬ weight are much more likely to develop diabetes. "As a person gains more and more weight, they become insulin resistant," Dr. Gearhart says. That means the receptors in the cells that help insulin work are not sensitive to the insulin. The receptors are like a lock and insulin is the key¬ but when you're insulin resistant, the two don't fit. "Losing weight improves insulin sensitivity and helps tremendously with glucose control," she says. "In fact, many people are able to con¬ trol their diabetes without medication when they lose enough weight." Get moving. Regular exercise can also im¬ prove insulin sensitivity and can help you lose weight, Dr. Gearhart says. In fact, aerobic exer¬ cise almost immediately improves your blood sugar level and your insulin response at least temporarily. And if you do it every day, it be¬ comes a, long term effect, explains John Duncan, Ph.D., an exercise physiologist at Texas Woman's University Center for Research on Women's Health in Denton. That's why we rec¬ ommend that people with diabetes exercise 5 days a week, he says. Request the test. Diabetes tends to run in families. If you have a family history or if you're overweight, have high blood pressure, high cholesterol, or any symptoms like intense thirst or frequent urination ask your doctor about getting a fasting plasma glucose test, which measures the amount of glucose in your blood after an 8 hour fast. The earlier you catch diabetes, the earlier you can control it. "Many people have the disease for several years before being diagnosed," Dr. Gearhart says. "And as a result, they may already have organ damage." Everyone age 45 or older should be tested, whether you have a family history or not. If the results of the test are normal, it should be repeated every third year after that. Digestive Problems A number of digestive problems tend to creep up as we age. One is diverticulosis, a condition especially common in people over 50, where the lining of the intestine bulges outward, forming tiny pouches called diverticula. These pouches are created by pressure that builds up from waste in the colon. The condition is usually painless, but if the pouches become infected, it can lead to a painful and more serious condition called diverticulitis. Older people are also five times more likely to be constipated, and chronic constipation can lead to diverticulosis as well as hemorrhoids. And the over 60 crowd tends to have lower amounts of acid in their stomachs, which makes them more prone to gastritis (inflammation of the stomach lining). Plus, painful gallstones affect about one in five people over age 65 most of them women partly because the gallbladder may not contract as well when we're older, explains Melissa Palmer, M.D., a gastroenterologist and hepatologist in Plainview, New York. As a result, the stuff in the gallbladder that helps your body digest fat may form into hard stones, and they can clog up the ducts in the gallbladder or those that lead into the small intestine. All of these digestive complaints can be treated, but there are steps you can take that may help prevent them as well. With these dietary and other preventive measures, you and your gut can be problem free well into your seventies and beyond. Get your fill of fiber. Eating a high fiber diet can help prevent a number of digestive problems, including constipation, hemorrhoids, diverticulosis, and perhaps even gallstones. That's mainly because diets that are high in fiber lower the pressure generated in the bowel, says Susan Gordon, M.D., professor of medicine at MCP Hahnemann University in Philadelphia. Experts recommend getting between 25 and 35 grams of fiber a day. Try spreading out your fiber intake by eating foods like raisin bran, oatmeal, a sandwich on whole wheat bread, broccoli, or an apple at every meal. Or you can take psyllium, which is a natural fiber supplement such as Metamucil, she says. Flush out your pipes. Another way to lower pressure in the bowel is to drink enough fluids. "You need adequate fluids for proper bowel function in general," Dr. Gordon says. "And for fiber to work properly, you need adequate fluid in the bowel." A good rule of thumb is to drink at least eight 8 ounce glasses of fluids like water and juices every day. But beverages that contain caffeine or alcohol actually make you lose more fluids than you take in because of their diuretic effect. So don't count them toward your eight a day. Lose weight slowly. Women who are overweight are more prone to getting gallstones, Dr. Gordon says. But losing weight too quickly can also put you at risk for developing the painful stones. So can yo yo dieting, which is when you frequently lose weight and gain it back. That's one reason doctors recommend losing no more than 1 to 2 pounds a week. Get off the couch.Physical activity can help keep you regular. Exercise gives your metabolism a boost, increases blood flow to the bowel, and helps the wastes move through your body faster, Dr. Gordon says. Check your meds. If you frequently take aspirin or nonsteroidal anti inflammatory drugs like Advil for arthritis or another condition, you may be putting yourself at risk for digestive problems. These drugs when taken every day can sometimes injure the stomach, which can lead to chronic conditions like gastritis and ulcers, Dr. Gordon says. If cutting back on the drugs isn't an option, taking enteric coated pills can help, but it won't eliminate the risk, Dr. Palmer says. 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