High blood sugar at age 60: diet and exercises to practice

After the age of 60, blood glucose values may vary from ordinary parameters: a healthy diet and a little physical exercise can avoid the onset of diabetic diseases

The blood sugar high indicates an excess of glucose in the blood. Generally speaking, it is a condition that affects the population group, both male and female, between 50 and 60 years old.

If neglected or diagnosed late, hyperglycemia can have adverse health effects by promoting the onset of diabetes, cardiovascular, renal, and neurological diseases. However, a balanced diet reduces the risk of chronic disease. Furthermore, recent studies have found that exercise can also help to effectively counteract it.

Causes of high blood sugar

As we said earlier, high blood sugar signals the presence of excess sugar in the blood. In a normal individual, that is, with a diet and sports routine, the average values fluctuate between 90 and 130 mg/dl after meals. When fasted, however, they vary between 70 and 110 mg/dl over a 24 hour period.

As for the causes of hyperglycemia, they can be of various entities. With the exception of diabetes mellitus – a chronic disease characterized by low insulin production – there are countless others:

dietary hyperglycemia, caused by excessive consumption of carbohydrates and sugary drinks;
stress hyperglycemia is a mostly transient condition linked to emotional alterations;
hyperglycemia from drug use, as a result of taking steroid, beta-blocker and antipsychotic drugs;
secondary hyperglycemia, resulting from or in association with pancreatitis and thyroid disease.

What are the symptoms?

Hyperglycemia, at the onset stage, is either paucisymptomatic or asymptomatic. However, there are some alarm bells that can signal a glycemic variation in excess of ordinary parameters. Here’s what they are:

polyuria (increased urine output);
polydipsia (increased thirst);
tiredness;
headache;
abdominal pain (pain of varying degrees in the abdomen);
mood changes;
redness of the face;
the appearance of skin lesions or dark spots;
dry skin.

In addition, sexual problems can also arise such as, for example, erectile dysfunction for men and vaginal dryness for women.

The importance of nutrition

Recent studies have found that hyperglycemia results from excessive consumption of carbohydrates and, more generally, from an unbalanced diet. For this reason, it is essential, even before embarking on drug therapy, to adopt a healthy eating style.

Net of precise medical provisions, it is good practice to follow some rules which, if they are not decisive, certainly prevent the worsening of the general health conditions. Therefore, experts suggest:

reduce the intake of carbohydrates and sugary drinks (sweet drinks and carbonated drinks);
prefer foods with a high fiber content;
drink a lot of water;
avoid snacks and refined foods;
limit alcohol.

The diet to combat high blood sugar includes the regular consumption of green leafy vegetables (salad, spinach, etc.), legumes, and whole grains. Even seasonal fruit can be an excellent ally as long as it is taken away from meals. In any case, we suggest that you consult a nutritionist or your first trusted doctor.

Exercises to practice

Another cause of hyperglycemia is a sedentary lifestyle. Given this evidence, it is necessary to combine diet with moderate sporting activity in order to favor the disposal of excess sugars.

It has been shown, in fact, that physical exercise has a hypoglycemic action since it promotes the absorption of glucose in the muscles by reducing its presence in the blood. To obtain satisfactory results, it is not necessary to engage in exhausting training sessions in the gym or subject the body to superhuman efforts. A brisk walk, 20 minutes of treadmill or stationary bike are enough to ensure a general improvement in health conditions.

Generally, experts recommend alternating aerobic and cardio activity, preferably in the early hours of the day.