I’m in my 40s, and I need to start taking better care of myself. I have high blood pressure, and there is a chance I could be prediabetic. Sweets, pasta, and rice are all weak spots for me. I have to minimize my intake of these, and this will be hard to do. However, I’m willing to make certain changes to be healthier. Once you’re in your 40s, your body goes through several changes. Your metabolism slows down and you become more prone to illnesses such as heart disease, diabetes, and certain cancers. If you’re prediabetic, here are some ways to manage blood sugar naturally after 40.
Eat Low-Glycemic Foods
Low-glycemic foods are one way to manage blood sugar naturally. At the top of this list are non-starchy vegetables and fruits. These include:
- Broccoli
- Leafy greens
- Tomatoes
- Berries
- Melons
- Mushrooms
- Celery
- Zucchini
- Cabbage
- Brussels sprouts
For breakfast or an afternoon snack, prepare oatmeal with berries and nuts. You can also make scrambled eggs with non-starchy vegetables on top of pumpernickel bread since this bread is low in glucose. For lunch, make a salmon salad with spinach, tomatoes, and zucchini. For dinner, prepare a vegetable beef soup and serve it with whole grain crackers.
Nuts are generally low-glycemic. The best choices are almonds, cashews, walnuts, and pecans. Many people add these to their cakes and pies, but you can crush these nuts and add them to plain yogurt and a little raw honey for a snack. Make your own trail mix with the nuts and add dates, raisins, pieces of dark chocolate, and crushed pretzels.
Beans are low in glucose and high in fiber, which is vital for diabetics. However, avoid canned beans that are packed in syrups or other sauces because these raise your blood sugar levels. Cook fresh beans from scratch and add herbs, lean proteins, and your favorite hearty vegetables. If you’re eating rice with your beans, don’t eat huge portions of it. White rice becomes glucose once it enters your body, and this raises your blood sugar levels.
I’m blessed to live in a state where seafood is a common staple. It’s good news for me because seafood is a low-glycemic food. My favorite types of seafood are shrimp, oysters, crabmeat, and lobster. Seafood gumbo is one of my favorite dishes, and I tend to eat shrimp with vegetables and ramen noodles. I also like seafood in salads and tomato-based stews.
Olive oil is a must-have in my pantry and for good reasons. Olive oil contains monounsaturated fats, which are considered good. According to an analysis of 29 studies from Nutrition and Diabetes, consuming olive oil reduces the risk of developing diabetes by 16%. Pour olive oil and spices over your salads or roasted vegetables. When making soups, use olive oil instead of vegetable oil.
Go For Walks
I’ve always been a walker. I used to walk everywhere as a teen and young adult, and even now, I find ways to get in some steps during the week. Some medical studies state that walking helps manage blood sugar naturally. Your blood sugar levels are the highest after meals, and walking keeps those levels from getting too high after you eat. Post-dinnertime walks also keep your insulin levels stable. When you walk or do other exercises, check your blood sugar levels because they can drop too low. If your glucose level is at 70 or below after walking, it’s too low. Consume some juice or other carbs to raise your levels slightly.
Walking after a meal also improves your heart health as a diabetic. Diabetics are at risk of cardiovascular disease, and walking improves circulation. It reduces your bad cholesterol levels and this decreases your chances of a stroke or heart attack. Post-dinnertime walks are a great tool for weight loss. Weight loss lowers your risk of becoming prediabetic over time. Walking after meals improves your mood and quality of sleep, which contributes to lower blood sugar levels.
Stress Relief Also Helps Manage Blood Sugar
Stress is another factor in why your blood sugar levels may be high. You can manage blood sugar naturally by keeping stress at bay. When people with type 2 diabetes experience stress, their blood sugar levels increase. This is due to the rise in cortisol, the stress hormone. Others with type 2 diabetes turn to excess refined carbs such as white rice, crackers, boxed snacks, and cookies to relieve stress. This raises their blood sugar levels.
When diabetics are stressed, it affects their sleep negatively. Elevated cortisol levels interrupt your normal sleep cycle, and you’re more prone to insulin resistance. One way to manage blood sugar levels is to reduce stress. Learn a new hobby and teach it to loved ones and friends. If necessary, seek counseling with a therapist if the stress interferes with your daily activities. Set clear boundaries with others and prioritize tasks that bring you closer to your goals.
Establish a weekly routine to decrease stress as a diabetic. Check your blood sugar levels at the same times each day. If you can, eat your meals at the same times each day to assist with keeping your blood sugar levels stable. Schedule time for exercise during the week, and prepare healthy freezer meals to heat up on days when you can’t cook. Delegate certain tasks to the kids and your spouse. Maintain a consistent bedtime every night and avoid late-night emotional snacking.
Consume the Right Carbs
We mistakenly think that diabetics can’t eat carbs at all, but in fact, they can. The key is to consume healthier carbs. Fruits contain carbs but many of them are high in fiber. They include:
- Raspberries
- Blueberries
- Pomegranates
- Pears
- Apples
- Strawberries
Instead of refined carbs, eat whole grain versions. Examples include whole grain bread, brown rice, buckwheat, quinoa, and barley. As stated earlier in this article, nuts are healthy carbs and you can make nut butter to put on whole grain toast or whole grain crackers.
It’s possible to manage blood sugar naturally to reverse or prevent type 2 diabetes. These tips can be implemented easily and if you’re consistent, you’ll enjoy a healthier life.