Senior Living News

At LifeStream at North Phoenix, our residents experience independent living without the need of constant monitoring or supervision. Keeping blood sugar levels healthy is important for them to enjoy all the amenities offered in this community.

What Are Healthy Blood Sugar Levels for Seniors?

According to medical professionals, the blood sugar saturation levels for healthy seniors with few comorbidities should range between:

• Average fasting: 90 to 130 mg/dL (milligrams per deciliter)
• Bedtime: 90 to 150 mg/dL

Blood sugar saturation levels of 110 to 200 mg/dL should be avoided to remain in good health. Seniors with a high blood sugar level in this range at fasting or bedtime should consult a medical professional.

The Importance of Keeping Your Blood Sugar Levels Healthy

Your blood sugar levels determine the amount of insulin your body produces. If it doesn't produce the right levels, you may experience fatigue or disorientation. Keeping your blood sugar levels healthy may also prevent health problems such as nerve damage, cardiovascular diseases, kidney diseases and eye problems. There's also a strong link between diabetes and diseases such as cancer and Alzheimer's.

How to Keep Your Blood Sugar Levels Healthy

To manage your blood sugar levels more effectively, there are a few steps you can take.

Your Diet

What you eat determines how your body reacts. Two things affect the blood sugar levels: glucose and insulin response. For you to remain in good health, your body needs to counter the glucose in your blood by releasing a sufficient amount of insulin. There are certain foods that help this process along so you can experience a more balanced release of insulin.

• Non-starchy vegetables. Non-starchy vegetables don't raise your blood sugar levels. You can prepare them from fresh, canned or frozen varieties. Add them to your meals to get in the daily recommended three to five portions, where each portion is half a cup of cooked vegetables or a full cup of frozen vegetables. Examples of non-starchy vegetables are cucumber, bean sprouts, carrots, asparagus, broccoli and cauliflower.
• Healthy fats. Healthy fats such as monounsaturated and polyunsaturated fats can keep your blood sugar levels constant by increasing your levels of satiety. Small portions of these fats can reduce the risk of cardiovascular diseases and diabetes. You can find these fats in nuts and seeds, avocados and olive oil.
• Protein. Protein should form part of your diet, and it's best to stick to the daily recommended allowance. Excess protein may lead to an increase in blood sugar levels, which, over time, can lead to type 2 diabetes. Focus on healthy proteins such as salmon, tuna, skinless poultry, nuts and seeds, and beans and lentils.
• Whole grains. Whole grains provide a nutritional boost to your diet as they contain the bran and germ of the grain, whereas refined grains only contain the endosperm. This nutritional boost ensures you're fuller for longer, helping with the regulation of blood sugar levels. Some examples of whole grains are whole grain cereals and crackers, whole wheat pasta, oatmeal, brown rice and whole wheat breads. As whole grains also contain the endosperm of the grain, it's important to keep portions small as whole grains can also raise blood sugar levels, but not as much as refined grains.

Physical Activity

Physical activity boosts your overall health by helping you manage your weight more effectively and releasing feel-good hormones that promote well-being and better sleep. It also helps your body become more sensitive to insulin, which can lower your blood sugar levels. Consult with your physician before embarking on a fitness journey.

Exercises you can easily incorporate into your daily routine include:

• Brisk walks
• Playing with the dog
• Cycling and swimming
• Pilates for seniors
• Gardening and mowing the lawn
• Taking up a dance class
• Joining group sports with other seniors

Hydrate

Water is the perfect way to hydrate your body, as it contains no sugar or calories that can affect your blood sugar levels. Studies also show that healthy hydration can control blood sugar levels. While most beverages are okay to consume in moderation, sugary drinks can spike your blood sugar levels and lead to a sugar crash later on. Hydration also helps the body get rid of excess glucose faster through urine. When there's not enough water in the body for this, the body may draw on reserves such as saliva and tears, which could lead to discomfort.

Stress

Stress in our bodies leads to a release of hormones, which increases blood sugar levels. Over a period of time, this can lead to insulin resistance that may then lead to type 2 diabetes. Manage your stress by taking up activities such as deep breathing or stretching exercises like Pilates and yoga. Simply having a cup of tea with a loved one or playing a musical instrument may also be ideal for reducing stress levels.