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Liu Ming is a 60-year-old retired teacher who enjoys walking and doing tai chi with his wife.
Lately, he has been feeling tired, his mouth is dry, and his eyes are a little blurry.
After repeated persuasion by his wife, Liu Mingcai reluctantly went to the hospital for examination. The doctor carefully inquired about Liu Ming's symptoms and arranged a series of tests, including fasting blood glucose, postprandial blood sugar, glycosylated hemoglobin, etc.
When Liu Ming came to the hospital again, the doctor told him that his fasting blood sugar had reached 7.8mmol/L, which had met the diagnostic criteria for diabetes.
Liu Ming was very surprised, he had always thought that he was healthy, how could he get diabetes?
The doctor patiently explained that as many people age, their blood sugar will gradually rise.
This is associated with decreased islet function, decreased insulin secretion, and decreased sensitivity during aging.
If you add to this long-term improper diet and lack of exercise, you are more likely to develop diabetes.
Doctors advised Liu Ming that the most important thing to control blood sugar is to change his lifestyle, especially his eating habits. Doctors pointed out that there are four types of food that it is best for the elderly to eat less so as not to increase the burden on blood sugar.
The first category is refined starches, such as white rice, white flour, pastries, etc.
During the processing process, these foods are heavily removed from beneficial components such as dietary fiber, vitamins, and minerals, and are rich in RAG, which can lead to a rapid rise in blood sugar.
The second category is sugary drinks and sweets such as cola, juices, cakes, etc.
They contain a lot of added sugars, which are not only high in calories, but also stimulate appetite and promote fat accumulation.
The third category is high-fat foods, such as fatty meats, fried foods, etc.
Saturated fats and trans fats reduce the body's sensitivity to insulin and increase the burden on pancreatic islets.
The fourth category is high-salt foods, such as pickled products, soups, etc.
Excessive sodium intake can raise blood pressure, which is an independent risk factor for diabetes.
These foods can directly or indirectly affect blood sugar levels, and long-term consumption may trigger or worsen diabetes. After listening to the doctor's words, Liu Ming was thoughtful.
He recalls his eating habits, he often eats fritters and steamed buns for breakfast, loves braised pork in the canteen for lunch, always drinks a cup of milk tea to refresh himself in the afternoon, and eats snacks to satisfy his cravings when watching TV in the evening.
Although it tastes good, it is high in calories and less nutritious. Now that I think about it, it's no wonder that blood sugar rises.
The doctor suggested that Liu Ming should try to choose whole grains, such as whole wheat bread, oatmeal, brown rice, etc., which are rich in dietary fiber, which can delay sugar absorption and help stabilize blood sugar.
Dietary fiber also increases satiety and reduces total calorie intake.
At the same time, eat more fresh vegetables and fruits, which are low in calories, high in nutrients, and rich in antioxidants, which are good for weight and blood sugar control.
When cooking, it is necessary to reduce oil and salt, and choose more steaming, boiling and other methods to reduce the intake of fat and sodium.
In addition to dietary conditioning, the doctor also advised Liu Ming to keep exercising.
Moderate aerobic exercise, such as brisk walking, jogging, swimming, etc., can increase insulin sensitivity, help the body make better use of sugar, and lower blood sugar levels.
Exercise also promotes calorie expenditure and prevents obesity. Exercising for about 30 minutes a day, with slightly sweating and an increase in heart rate but not wheezing, is beneficial to the prevention and control of diabetes.
Liu Ming followed the doctor's advice and began to adjust his lifestyle. Say goodbye to the bad eating habits of the past and learn to eat healthier foods.
Breakfast was changed to oatmeal and eggs, lunch was mainly steamed and boiled, and dinner was brought forward to 6 p.m., so eat less and eat more often.
He also walks with his wife for half an hour every morning and evening to breathe fresh air and relax his body and mind.
Gradually, Liu Ming felt that his physical condition was improving, his fatigue was reduced, and his dry mouth was also relieved.
Regular follow-up tests showed that fasting blood glucose dropped to 6.1mmol/L, and postprandial blood glucose and glycosylated hemoglobin gradually tended to normal.
Liu Ming finally breathed a sigh of relief, it seems that the lifestyle change has indeed paid off. Liu Ming's experience is a wake-up call for many middle-aged and elderly people.
As we age, our body functions change and our metabolic capacity decreases.
If you add it to an unhealthy lifestyle, you are more likely to develop chronic diseases such as diabetes, high blood pressure, etc.
We must always be vigilant, pay attention to adjusting the dietary structure, ensure balanced nutrition, and exercise moderately in order to maintain good health.
Once an abnormality is found, it is necessary to seek medical attention in time, follow the doctor's advice, and actively cooperate with the treatment, so that you can stay away from the disease and enjoy your old age in peace.
For middle-aged and elderly people, the most important thing to prevent and control diabetes is to develop healthy lifestyle habits.
The doctor's advice hits the nail on the head and points out several groups of foods to look out for.
However, for each person, it is necessary to develop a diet and exercise plan suitable for themselves according to their own situation, such as weight, past medical history, complications, etc., under the guidance of professionals.
For example, some obese patients may need further calorie restriction, while some underweight older people need to ensure nutrition;
Some patients with cardiovascular and cerebrovascular diseases should be extra careful when exercising and follow the doctor's instructions.
In short, we must adhere to principles, make flexible adjustments, do what we can, and proceed step by step. Only by persistently practicing can we achieve practical results.
In addition, a good lifestyle is not just about controlling blood sugar, but also about improving the overall quality of life.
A balanced diet can meet the needs of the human body, moderate exercise can strengthen the body, and a happy mood can resist stress.
A healthy life should become a pursuit, so that life in old age is more comfortable and comfortable.
With a healthy body, we have more energy to enjoy life, help others, and realize our self-worth.
In short, as they get older, middle-aged and elderly people should pay special attention to their physical health, especially blood sugar problems.
What do you have to say about this? Feel free to leave your thoughts in the comment section!