Why is lowering blood sugar so incredibly important?
Because lowering blood sugar can prevent a chain reaction of very bad conditions…
Hyperglycemia (high blood sugar) is part - or the cause - of just about every condition that Americans are troubled by today --
Overweight, obesity, insulin resistance, pre-diabetes, diabetes, heart disease…
Why do I call it a chain reaction?
Let’s say someone is overweight - especially around the midsection - due to a lifelong Standard American Diet.
Lack of exercise may have also played a role in this, but we’ll stay with diet for now.
This resulting overweight or obesity causes additional symptoms, like hyperglycemia, hypertension, and hyperlipidemia (high cholesterol and triglycerides).
And presto… We have metabolic syndrome.
Metabolic syndrome increases the risk of diabetes -- pre-diabetes is a given at this point.
Chronically high blood sugar can also result in blindness, kidney disease and irreparable nerve damage.
This chain reaction is connected by one common thread…
The Standard American Diet, SAD for short - and sad it truly is!
Well, dear fellow senior, since almost 70 percent of older American adults are overweight or obese…
There is light at the end of the tunnel…
You can slow - even halt - the progression of long-term complications from hyperglycemia. Even eliminate the use of medications - with your physician’s nod. Get regular check-ups.
By the way, hopefully you have a knowledgeable, caring doctor who first prescribes a healthy diet, weight control, and regular exercise rather than making the pharmaceutical pill pushers richer.
Your doctor may also tell you this --
If your fasting blood sugar level is between 70 to 100, you are in an ideal, healthy range. If not, he needs to check for pre-diabetes or diabetes.
Before meals your blood sugar should be between 80 and 120.
Two hours after meals, your levels should be less than 170.
At bedtime, ideally your glucose level should be between 100 and 140.
Back to the light at the end of the tunnel…
If you don’t have the condition, you want to prevent it.
Here’s what to do…
Keep your senior health strong and vibrant by avoiding
Simply reducing excess sugars will allow you to improve your blood profile.
Yes, even at your age.
A long and healthful SENIOR LIFE IS SWEETER than any short-lived sugar-coated indulgence.
Great. It gets better…
Increase your intake of wonderful plant-based foods that are particularly beneficial to lowering blood sugar, such as
Really can’t let go of your white bread or white rice?
Swedish and Japanese scientists (respectively) found that vinegar given with white bread and white rice reduces blood sugar. It even keeps you feeling fuller up to two hours hence.
Or take a little vinegar before any starchy meal to lower blood glucose.
I happen to like adding vinegar to beans and lentil dishes. Very yummy…
You may have heard of the Glycemic Index (GI). This is a system of measuring how rapidly carbohydrates trigger a rise in blood glucose.
The higher the number, the greater the glucose response.
So, you want to preferably eat low GI foods (small rise), rather than high GI foods (dramatic rise). More on the Glycemic Index on another page.
Here’s another sure-fire way to help lowering blood sugar… Exercise for Seniors.
Regular physical activity opens up the insulin gateway for glucose to reach all your body’s cells - and give them the energy they need for a healthy senior life.
In other words, exercise is an easy way to push your body out of insulin resistance.
Moderate to vigorous exercise for only 20 or 30 minutes daily will get your body optimum benefits.
Walking is a wonderful activity for seniors - anywhere, but outdoors beats the treadmill or the mall…
Resistance training with light weights or - my favorite - resistance tubes and bands, is highly beneficial for older adults.
Engage in aerobic training, such as swimming, water aerobics, bicycling, tennis.
Whatever you would truly enjoy. Make it fun. Go for it.
Baby boomers love Zumba… Try it.
Yes, housework, yard work and gardening count, too.
Stretching and balance exercises will help keep your senior body limber and maintain a good range of motion.
And finally - reducing stress levels through massage, meditation and yoga - all help with lowering blood sugar.
You deserve a healthy, fulfilling and long life without the multitude of diseases that can result from chronically high blood sugar.
Once again… A Healthy Diet Is Number One.
And drink your water, please. As we get older, our sense of thirst tends to diminish. Dehydration is hard on the blood. Literally. Your blood needs to easily flow, as it carries both your glucose and the insulin.
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