Physician shares 5 tricks to handle blood sugar spikes in older adults: ‘Eat fibre-rich foods like…’

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To perceive diabetes administration life-style habits, HT Lifestyle reached out to Dr Syed Mukhtar Mohiuddin, Consultant and GP at Anvayaa, who revealed that with on a regular basis practices, one can enhance stability and cut back dangers

1. Follow a balanced food regimen

The meals decisions you make assist in conserving blood sugar ranges steady. For seniors, Dr Mohiuddin urged including vitamins that forestall speedy spikes.

He elaborated, “Track carbohydrate intake to minimise sudden fluctuations and include adequate protein to maintain muscle strength and prevent sarcopenia, a condition commonly associated with ageing. Eat fibre-rich foods such as oats, leafy greens, whole grains, and vegetables should be a daily staple, as they help control glucose absorption and improve digestion.”

Dr Mohiuddin listed the following pointers, from what to prioritise to what ought to be the portion management:

• Eat: Lean proteins (eggs, fish, lentils), complicated carbs (millets, brown rice), and high-fibre greens.
• Avoid: Sugary drinks, refined carbs (white rice, white bread), fried meals, and processed snacks.
• Portion management: Smaller, frequent meals as a substitute of heavy parts additionally assist keep steady sugar ranges all through the day.

2. Incorporate mild and common train

“Simple habits such as 10 minutes of light walking or stretching before and after meals can make a significant difference in controlling post-meal sugar spikes,” the physician suggested, as a result of bodily exercise performs an important function in managing insulin sensitivity.

Other workout routines he named, that are low-impact and that older adults can do: yoga, tai chi, or easy power coaching. For higher glucose management, lengthy intervals of inactivity ought to be averted.

3. Monitor key well being parameters persistently

The physician extremely advisable regular monitoring to assist in early detection and prevention of issues.

4. Stay hydrated

Dr Mohiuddin advisable ingesting ample water: “Seniors should aim to drink enough water throughout the day and limit beverages high in sugar or caffeine.” It helps metabolism, whereas additionally decreasing the dangers of unpredictable sugar spikes.

5. Manage sleep and stress successfully

Lastly, the physician addressed one of many pillars of fine well being that applies to all, no matter well being situations: sleep. “ Ensure 7-8 hours of consistent sleep and practice meditation, deep breathing, or mindfulness to reduce stress levels, which can otherwise lead to blood sugar fluctuations,” he mentioned. Along with sleep, stress-management strategies additionally preserve glucose ranges from rising unpredictably.

In different phrases, together with medicines, combining easy life-style habits helps to create a powerful administration type for regulating diabetes in seniors.

Note to readers: This article is for informational functions solely and never an alternative choice to skilled medical recommendation. Always search the recommendation of your physician with any questions on a medical situation.