Healthy ways to balance your blood sugar

Read time: 4 minutes

Dizziness, increased heart rate, nausea, drowsiness and shakiness. If you’ve ever experienced these symptoms, you might think you have a common cold or maybe a stomach bug. However, these symptoms can all be signs of a blood sugar imbalance.

As we age, our bodies have a harder time balancing blood sugar naturally. The Centers for Disease Control and Prevention estimates that at least 50% of adults 65 and older are prediabetic. And an additional 25% have diabetes. Sometimes our bodies develop insulin resistance, or the pancreas loses its ability to produce insulin. This can happen over time or due to an unbalanced diet and an inactive lifestyle.

Don’t fret – there are plenty of ways to manage your blood sugar from your own home!

How to manage your blood sugar …
… in the kitchen

Plan balanced meals. A balanced meal includes non-starchy vegetables like green beans, broccoli, cucumbers, lettuce and tomatoes. Lean proteins like fish, grilled chicken, eggs and beans. And healthy carbohydrates like fresh fruits and whole grains.

Be mindful of portion sizes. Eating too much or too little can throw off your levels fast. If you’re unsure of what a healthy portion size is for certain foods, consider looking it up or asking a health care professional.

Limit sugary drinks. Drinks like regular soda, juice and sports drinks can be high in sugar, which can make it harder for your body to balance your levels. Consider drinking these in moderation or switching to diet or sugar-free options.

Eat fewer refined carbohydrates. Unfortunately, foods like white bread, white rice, chips and baked goods aren’t good for maintaining healthy levels. Try eating these foods in moderation or switching to whole grain options.

How to manage your blood sugar …
… with exercise

As you know, our bodies burn sugar for fuel, which makes exercise one of the most effective ways of managing blood sugar levels. Here are a few tips and tricks to keep you in tip-top shape!

Get your heart rate up. Most adults need around 150 minutes of aerobic activity or “cardio” a week. Cardio is any activity that increases your heart rate and blood flow. Things like going on walks, bike rides, or swims are all great ways to get your cardio in every day.

Strengthen your muscles. Similar to aerobic activity, most adults need some kind of strengthening exercise two to three times a week. This can include lifting, body weight resistance like Pilates and yoga, and using resistance bands or small weights at home.

Keep to a schedule. If you already exercise, try doing it every day around the same time to get your body into a routine. If exercise is new to you, talk to your health care provider about kinds of exercise and a routine that would be best for you.

How to manage your blood sugar …
… in the long-term

Manage stress in your life. Along with a healthy diet and exercise, managing your stress can also help to keep your blood sugar balanced. Learning relaxation methods like meditation, journaling and deep breathing can help to regulate your body.

Drink plenty of water. A large part of a healthy lifestyle is getting enough water. When we’re dehydrated, our bodies struggle to regulate all kinds of things, including blood sugar levels. How many ounces of water you need to drink per day is based on things such as your weight, activity level and health conditions. People who are well-hydrated typically drink about 125 ounces (men) and 91 ounces (women). So that’s about 15 1/2 8-ounce cups for men and 11 1/2 8-ounce cups for women.

Speak to your health care provider. Finally, if you’ve tried all this and are still struggling with dizziness, nausea, increased heart rate and drowsiness, it may be time to talk to your doctor. A health care professional can test your blood sugar levels and help you determine if you need medications to help you manage it and continue living a healthy, happy life.

While the risk for type 2 diabetes and imbalanced blood sugar levels can increase with age, it’s not an inevitability. With a few simple, but effective lifestyle changes like diet and exercise, you can take steps to delay or prevent type 2 diabetes … so you can continue doing what you love with the people you love.