risk: Why you should cut your #sugar
intake. There are many reasons to keep your blood sugar under control: protecting your arteries and nerves are two of them. Here’s another biggie: preventing dementia, the loss of memory and thinking skills that afflicts millions of older Americans.
Taming blood sugar
What if your blood sugar is above normal? There’s good news in that department: You can lower your blood sugar by exercising and, if needed, losing weight. Shifting to a healthier diet with more #vegetables, #fruits,
and whole grains and cutting back on highly refined #grains
can also help.
Try to get 150 minutes per week of moderate intensity activity, such as brisk walking. If that’s daunting, know that even a little activity can make a big difference in lowering blood sugar levels. Short but frequent walking breaks—as brief as a minute and forty seconds every half hour—can lower #blood
sugar. So can taking a walk after a meal.
And it doesn’t always have to be official “exercise.” Try taking the stairs more often, parking farther away from the store, and getting up and moving if you’ve been sitting too long. “It’s common sense,” says Dr. Nathan. “The more active you are and the less #sedentary,
the more likely it is that your muscles can uptake glucose, and the insulin you make will be more effective.”
Also helpful is cutting back your intake of highly refined carbohydrates, especially foods with added sugars such as sucrose, high fructose corn syrup, and also molasses, cane sugar, corn sweetener, #raw #sugar, #syrup,
honey or fruit juice concentrates. The American #Heart
Association recommends no more than 100 calories from sugar or six teaspoons of #sugar
per day for women, and 150 calories or nine teaspoons of #sugar
per day for men. If you’re in the prediabetic or #diabetic
range, you’ll want to work with a dietitian to determine your exact needs.
Making these changes is an investment, to be sure. But the payoff—better physical and mental health—is definitely worth it. #grandmadaisyisms