A high blood sugar level is known as hyperglycemia, a condition of diabetes or pre-diabetes. As we age, our bodies become unable to manage glucose levels in the blood, mainly due to a sedentary lifestyle and poor dietary habits. This article will discuss ways to keep blood glucose levels within normal limits.
Tips for lowering the blood sugar levels
Monitor carbohydrate intake
Intake of carbohydrates directly affects blood sugar level; thus, keep in view the sugar status before taking a carbs diet. So, we should reduce our carbs intake with diabetes by avoiding chocolates, sugary drinks, soda, and other high carbs dietary items.
Fibrous diet
Eating a fiber-rich diet can also help decrease blood sugar levels. The elders with diabetes need a fiber-rich diet that reduces the digestion of carbohydrates and absorption of sugar, decreasing the risk of diabetes.
Stress reduction
Stress also plays a causative role in developing diabetes, as in stressful conditions, hormones such as cortisol or glucagon are released in excess. These hormones can also lead to increased blood glucose levels. There are many ways to manage stress, such as meditation, mindfulness, or medications.
Adequate Hydration:
Water is essential for the body to work correctly. If the body gets dehydrated, the kidney also gets affected, which harms blood sugar levels. While we age, our water intake goal should be around 3.5-4 liters of water per day.
Regular physical activity
Being physically active is vital for a healthy body and brain. Exercise keeps the muscles active and makes them use glucose properly to contract muscles. Moreover, exercise enhances insulin sensitivity and keeps the muscles involved in glucose breakdown, decreasing blood sugar levels.
Proper sleep and weight management:\
Obesity and irregular sleeping patterns also increase the risk of diabetes. We should manage our weight and monitor our sleeping patterns. For instance, a sleeping diary can help regularize the sleeping routine.
Conclusion
Diabetes is a medical condition that can occur due to many factors, such as poor lifestyle activities, hormonal imbalance, or genetics. In old age, we may increase the risk for diabetes due to improper sleep, an unhealthy diet, or a sedentary lifestyle. Eating a well-balanced diet with a low glycemic index, staying hydrated, keeping ourselves physically active, and monitoring carbohydrate intake can control glucose levels within normal limits. However, we should consider consulting with a healthcare professional if the blood sugar levels are persistently high (i.e., more than 140mg/dL on two successive readings).