diet and exercises to practice

After the age of 60, blood sugar values ​​may differ from ordinary parameters: a healthy diet and some physical exercise can prevent the onset of diabetic diseases.

the blood sugar high indicates excess glucose in the blood. In general, it is a condition that affects the population group, men and women, between 50 and 60 years.

In the event of negligence or late diagnosis, hyperglycemia can have harmful effects on health by promoting the appearance of Diabetes, cardiovascular, renal and neurological diseases. However, eating a balanced diet reduces the risk of chronic disease. What’s more, recent studies have shown that exercise can also help counter it effectively.

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 to say with a diet and a sports routine, the average values ​​oscillate between 90 and 130 mg / dl after meals. On an empty stomach, however, they vary between 70 and 110 mg / dl over a 24 hour period.

Regarding the cause 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:

What are the symptoms?

Hyperglycemia, at the onset stage, is either paucisymptomatic or asymptomatic. However, there are a few alarm bells which can signal a change in blood sugar beyond ordinary parameters. Here is what they are:

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

Moreover, sexual problems can also arise like, for example, erectile dysfunction for men and vaginal dryness for women.

The importance of diet

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

Net of specific medical provisions, it is fashionable to follow a few rules which, if they are not decisive, certainly prevent the worsening of general health conditions. Therefore, experts suggest:

  • reduce the consumption of carbohydrates and sugary drinks (sugary drinks and carbonated drinks);
  • favor foods rich in fiber;
  • to drink a lot of water;
  • avoid snacks and refined foods;
  • limit alcohol.

the diet to combat hyperglycemia includes regular consumption of green leafy vegetables (salad, spinach, etc.), legumes and whole grains. Even seasonal fruits can be a great ally, as long as you take them out of your meals. In any case, we suggest that you consult a nutritionist or your first trusted doctor.

Exercises to practice

Another cause of hyperglycemia is sedentary lifestyle. Faced with this evidence, it is necessary to combine diet and moderate sports activity in order to promote the elimination 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 achieve satisfactory results, it is not necessary to engage in grueling workouts in the gym or subject the body to superhuman exertion. A brisk walk, 20 minutes on the treadmill or on a stationary bike is sufficient to ensure general improvement in health.

As a rule, experts recommend to alternate aerobic and cardio activity, preferably in the early hours of the day.

Rachel J. Bradford