Do Elderly People Eat Less or Have High Blood Sugar? Doctor's reminder: Muscle mass and diet combination are crucial
As people age, many may find that their blood sugar gradually increases. Some people eat less than they did when they were young, and their blood sugar levels actually get worse. Japanese physician Yumei Ichihara said that it's not necessarily a matter of how much to eat. As one gets older, their insulin secretion ability decreases, muscle mass decreases, and physical activity decreases, all of which make blood sugar more difficult to control. Trying to diet desperately in order to lower blood sugar, or drinking fruit juice or vegetable juice frequently, may also have the opposite effect.
Why do older people tend to have higher blood sugar levels? Meijiang Ichihara said that it is mainly related to two factors. Firstly, as age increases, the secretion ability of the hormone "insulin" that regulates glucose in the blood gradually decreases. Secondly, the body becomes less sensitive to insulin, making it difficult for insulin to exert its effects.
In addition, as one gets older, muscle mass and activity may gradually decrease, visceral fat may increase, and insulin action may also deteriorate.
Some people may ask: why does my blood sugar still rise when I eat less than when I was young? Shi Yuan said that this may be related to a decrease in basal metabolic rate, activity level, and muscle mass. As one gets older, their basal metabolic rate and activity level decrease, and the body actually needs less energy than when they were younger. But if more muscle mass is lost, the body's ability to utilize glucose will also decrease, making it easier for blood sugar to rise.
She reminded that besides how much to eat, what to eat is also important. If you eat too much carbohydrates such as rice, bread, and noodles, but eat less protein such as meat, fish, eggs, and soy products, and also eat less vegetables, over time, muscle mass may be more likely to decrease.
Some people intentionally eat less or even skip meals in order to control their blood sugar or weight. But doing so may not necessarily be good for blood sugar. Shi Yuan said that if older people eat too little, they may not even have enough protein and energy for their body, and their muscles will lose more. Having fewer muscles reduces the body's ability to absorb glucose, making it harder for insulin to function and potentially leading to poorer blood sugar levels.
Some people think that fruit juice or vegetable juice is very healthy, so they often drink it. This also needs to be noted. Many of these beverages contain a lot of sugar, and drinking too much may also raise blood sugar levels.
Deliberately skipping a meal to lower blood sugar is not a good solution. Ichihara Yujie explained that if there is too much time between two meals and you eat a lot at once, your blood sugar may rise rapidly after the meal.
Meijiang Ichihara said that if we re-examine our lifestyle habits, there is still a chance for our blood sugar to improve. The key is not simply to eat less, but to make 'don't let muscle loss' an important goal.
In terms of diet, it is important to consume an appropriate amount of calories, as well as sufficient protein from foods such as meat, fish, eggs, and soy products, combined with vegetables and dietary fiber to maintain balance. Don't just eat carbohydrates such as rice and bread for a long time.
In terms of exercise, in addition to aerobic exercises such as brisk walking, one can also do strength training such as squats according to their own abilities. Don't sit still all the time after dinner. Taking a short walk or doing some housework can also help suppress the rise in blood sugar after meals.
Shi Yuan emphasized that one should not think that not eating can lower blood sugar. More importantly, 'eat appropriately, maintain muscle mass, and get the body moving'.
