Blood glucose was identified as an important biomarker of aging by various scientists. Maintaining balanced glucose levels is thus essential for overall health and longevity.
Also known as blood sugar, glucose fuels your body’s cells and organs. Prolonged imbalances can lead to severe health issues. Regular monitoring and management of your glucose levels are vital, particularly as you age.
Understanding Glucose and Its Importance
What is Glucose?
Glucose is a simple sugar that serves as your body’s primary energy source. It comes from the carbohydrates in foods like grains, fruits, and starchy vegetables. Post-meal, your blood glucose levels rise as your body converts these carbs into glucose. Insulin, released by your pancreas, helps cells absorb glucose, lowering blood sugar levels.
The Impact of Glucose on Health and Longevity
Diabetes Risk
Prediabetes and type 2 diabetes are characterized by elevated blood sugar levels. The CDC reports that 88 million Americans have prediabetes, with up to 30% developing type 2 diabetes within five years without intervention. Diabetes can damage blood vessels and nerves, leading to severe complications such as heart attacks, strokes, blindness, and amputations.
Heart Disease Risk
High glucose levels can damage arteries, leading to atherosclerosis, or the hardening of the arteries. This condition can cause high blood pressure, coronary artery disease, heart attacks, and other cardiovascular problems. Cardiovascular disease is a leading cause of death among people with diabetes.
Other Health Risks
Chronic high glucose levels are also linked to non-alcoholic liver disease, certain cancers, cognitive decline, and Alzheimer’s disease. Managing glucose levels, along with maintaining a healthy weight and blood pressure, can minimize these risks and extend life expectancy.
Glucose Testing
Increasing levels of glucose are associated with greater biological age and increased risk of death from all causes. Regular glucose monitoring is crucial for maintaining health and longevity. Adults should be screened for high blood glucose (hyperglycemia) at least every three years after age 45. This can be done by a blood test, but also by real-time monitoring. Continuous glucose monitoring (CGM) systems inform users about how specific foods, sleeping patterns, exercise, and other variables affect their glucose levels in real-time. CGMs can be prescribed by your doctor but off the shelf options are available as well via the internet.
Ideal Glucose Levels for Optimal Health
According to the American Diabetes Association:
- Ideal: Fasting blood glucose level of 70-100 mg/dL. Two hours post-meal, levels should be below 140 mg/dL.
- Prediabetes: Fasting blood glucose of 100-125 mg/dL or an A1C of 5.7%-6.4%.
- Diabetes: Fasting blood glucose of 126 mg/dL or higher, an A1C of 6.5% or higher, or a random blood glucose of 200 mg/dL or higher with diabetes symptoms.
Lifestyle Changes to Manage Glucose Levels
Diet
Your diet significantly impacts blood sugar. Focus on a balanced diet with lean proteins, high-fiber whole grains, fruits, vegetables, and healthy fats.
- Choose complex carbohydrates over simple carbs.
- Include protein with each meal.
- Limit saturated fats and consume unsaturated fats.
- Stay hydrated.
- Monitor portion sizes
Some have reported the benefits of (intermittent) fasting. While more scientific research is needed, it indeed seems that having a periodic break from eating may help improve your blood glucose levels.
Exercise
Regular physical activity is vital for managing glucose levels. Aim for at least 30 minutes of moderate exercise most days.
- Aerobic Exercise: Activities like walking, jogging, biking, and swimming. Try to stay in Zone 2
- Strength Training: Builds muscle and boosts metabolism.
- High-Intensity Interval Training (HIIT): Short bursts of intense exercise followed by recovery periods.
- Stretching and Yoga: Improves flexibility, balance, and reduces stress.
When Medication is Necessary
If lifestyle changes are insufficient, medication may be prescribed. Various medications help control high blood glucose, and your doctor will determine the best option for you. If oral medications are not enough, injectable options like insulin may be necessary. Follow your doctor’s treatment plan, monitor your glucose levels, and adjust your lifestyle as needed.
Conclusion
As an adult, prioritizing your health and longevity is essential. Understanding the impact of glucose on your health and managing it effectively can help you live a full life, free from preventable health issues.