Approximately 750 000 people in the U.K. and one in 14 over the age of 65 suffer from a form of dementia, according to the Alzheimer's Society. Dementia is a generic term to describe symptoms adversely affecting the brain and commonly attributed to diseases such as Alzheimer's, Parkinson's and Creutzfeld-Jakob Disease, or CJD. Recent research suggests that high blood sugar levels contribute to dementia, and that controlling these levels is crucial in delaying or avoiding the onset of the condition. Blood sugar levels are likely to increase with age. However, you can take steps to prevent this from occurring.
Step 1
Exercise regularly. During exercise, sugar in the bloodstream is transferred to muscle cells and used as fuel for energy. Regular exercise also makes the body more sensitive to insulin, aiding its effectiveness. In addition, regular moderate- to high-intensity exercise increases blood flow to the brain, helping it to function smoothly and efficiently.
Step 2
Understand the importance of the glycemic index, or GI, of foods and, in particular, carbohydrates in controlling your blood sugar levels through diet. Different carbohydrates have a differing affect on blood sugar levels. Those with a high GI will break down into sugar in the bloodstream more quickly, significantly raising blood sugar levels. Those with a low GI release sugars much more slowly into the bloodstream, causing minimum disruption. Feel full for longer and ensure you have more stamina and energy to aid that all-important exercise regime by eating low GI carbs. These include oats and bran, wholemeal bread, basmati rice, pasta, noodles, quinoa and all fresh fruit and vegetables with the exception of potatoes.
Step 3
Eat foods high in certain vitamins and minerals. Vitamin C, all B vitamins, vitamin E, magnesium, caretenoids and zinc all contribute to a healthy pancreas, the part of the body where insulin is produced, and are therefore beneficial in maintaining healthy levels of blood sugar. Vitamin C is found most commonly in red and green peppers, citrus fruits, kiwi fruit, and cruciferous vegetables such as broccoli, Brussels sprouts, cabbage and cauliflower. Sources of B vitamins include liver, beef, tuna, oats, turkey, Brazil nuts and fortified breakfast cereals. Include spinach and avocados for vitamin E; dark green leafy vegetables, beans, peas, nuts, seeds and whole grains for magnesium; and carrots and sweet potatoes for carotenoids. Good sources of zinc include shellfish, wheatgerm, liver, seeds, dark chocolate and peanuts.
Step 4
Supplement your diet if necessary.The anti-oxidant ALA has been linked to higher sensitivity to insulin and thus better control of blood sugar, as has the chemical element chromium. Both may be taken as a supplement. Cinnamon, either sprinkled on food or taken in capsule form, is also recommended.
Tips and Warnings
- Regular exercise is classified as a minimum of 20 to 30 minutes of moderate exercise three to five times a week. For the GI value of foods, check with the GI Database.
- Check with your doctor or medical practitioner before embarking on an exercise program or making any sudden changes to your diet, especially if you are older.
