Enjoying the Pleasure Trap Without Getting Caught
How to keep blood sugar control without deprivation
Never in human history has there been this great number of older adults in the world. According to data from the U.S. Census Bureau, there were about 76 million babies born during the boomer years (1946–1964).
But out of those 76 million, by 2012, nearly 11 million of us had died. Only 65.2 million were still alive. You and I are among them if you are a boomer.
I don’t want to be in that number when the saints come marching in.
The cause of death may have been different for each person. Yet, most conditions can be traced back to the state and health of our vascular system, the inner lining of our blood vessels. The sugar content in our blood has more to do with our health than you can imagine. Many Americans suffer from the sugar disease, and the boomer generation is no exempt.
The American Diabetes Association (ADA) reports that the prevalence of adults, 65 and older, is as high as as 29.2 %. This translates into 15.9 million seniors. This number includes people who are diagnosed and undiagnosed.
If you are anything like me, you want to stay in the game as long as you possibly can. That means living well past 100, healthy, and happy enough to enjoy life.
As long as I can make my own coffee in the morning, enjoy my grandchildren, read, write, have chocolate, and putter in the garden, health and happiness will be rolling at my feet.
With consent from Universal Power and normal biomarkers, including blood sugar, I can increase those odds of sticking around for a while longer. And so can you.
Why is high blood sugar in the “no good” zone? Because when our red blood cells are sugar laden, they become hard like m&m’s. Then the blood cells are unable to be flexible, flatten out, or swim through the nooks and crannies of our blood vessels. That damages the inner lining of the arteries. That can cause inflammation and become a breeding ground for cardiovascular disease, stroke, or heart attack.
Like most Norwegians, I have an affinity for bread, potatoes, and chocolate. To be unable to enjoy these goodies would certainly feel like deprivation of essential pleasures. These foods can easily raise blood sugar levels and put me at risk for diabetes, inflammation, cardiovascular disease, and premature death.
It can prevent me from attending my own 100th birthday party. I don’t want to miss it. Therefore, I have been able to stay clear of getting caught in the pleasure trap.
Here’s what you need to know in order to become aware of and influence your blood sugar levels.
Consistent high blood sugar, measured in the form of A1C (HbA1c), can put a huge dent in our health and cause disease in our vascular system.
Because diabetes can cause myriad complications to the body’s operating system, we must aim to prevent damage by maintaining our blood sugar within normal limits.
There is Type 1 diabetes, also called early onset and juvenile diabetes, because it mostly affects children and young adults. The pancreas produces little or no insulin. Therefore, patients with type 1 diabetes are dependent on insulin injections.
Type 2 diabetes, also called late or adult-onset diabetes, is a condition that often happens over years. Unfortunately, it can also affect young children. In type 2, the pancreas still makes some insulin but is resistant to bringing that insulin into the cells. This is called insulin resistance.
Having been diagnosed by your healthcare provider, as a type 2 diabetic, you can still tighten your numbers. The “how” is between you and your doctor.
Here is some useful information and my understanding of how the sugar dance works, how to mitigate damage, and what works for me. This I do on most days, but I do NOT always follow my own advice.
- Become aware. Know your numbers, and keep track of them. If you don’t have A1C measured, ask your healthcare provider to include one with your next blood test draw. I take great pride in staying below <5.7. If someone brags about having an island in the Caribbean, I brag about my A1C level. The latter can help me to live past 100 years of age.
- When eating a carbohydrate-dense meal, the blood sugar rises. The insulin is then released from the pancreas and rushes to help the blood sugar get into the cells and be used for energy. The excess blood sugar, not used for immediate energy, is stored in the liver as glycogen. I like to use up that glycogen storage before I eat another meal.
- I then lower my glucose levels and instead use fat for energy.
- I try to have my last meal before 6pm.
- It is nice to sit for 10–15 minutes after the meal. Then I move for the next hour. I also take a short walk around the block before I park myself for the evening.
- In the early morning, I drink water with lemon and also coffee. Unless I get caught up in my writing, I walk, swim, bike, or go to a jazzercise class. Then I have my first meal, around 11:00–1200. I try to only eat two meals per day.
3. The DASH eating plan is the name of the game. This is about eating whole food in its natural form. Fruit, vegetables, lean proteins, bread, potatoes, and YES, chocolate are included. This is how I used to eat growing up in Norway. I can even have a glass of red wine.
- The DASH calls for several servings of fruits and vegetables. The fiber in the fruit and vegetables helps regulate blood sugar. I steam the vegetables, but I like to put a little melted butter and chopped parsley on top. My mom used to do that. I bake the potatoes and I eat them with the skin. I love real bread.
- Real bread is either heavy whole grain or sourdough bread. I also eat Wasa, the Swedish crisp bread, on most days. A little butter and cheese are nice toppings. Light Jarlsberg or lower salt and fat American cheese, are good choices on the DASH.
- Having some fat in the meal keeps the blood sugar more stable and keeps me satisfied for longer periods. This helps with cravings. Not always, but most of the time. Although I use a little butter, most of my fats are unsaturated and come from fish, nuts, and avocado.
- All progress starts by telling the truth. There are times when I just let it rip. That is when I eat and drink what I want without being concerned about my 100-year-old future self’s health. But the next day, I go into repair mode. I do whatever I can to get the sugars out of my system.
These are the basic diet rules that I live by. This helps me to stay strong and healthy. By developing a lifestyle that is designed to work for you, you can enjoy your specific diet pleasures without getting caught in the trap.
I wrote a book, Say Yes To A Better Life, An Introduction to Health Literacy and Meditation, which is available on Amazon. In it, you can learn more about how to become strong, healthy, and happy by reaching for your higher self.
For more information about A1C, what it is, how it affects you, and what you can do about it, go to the American Diabetic Association (ADA) to learn more.
We either move towards pleasure or away from danger. This is the survival mode of human nature. Life is to be enjoyed to the optimal by finding a balance between the two.
Pleasures come in many forms, but food is essential to life. Life around food creates a lot of personal and social joy. But, too much pleasure can kill us.
Enjoy, but avoid getting caught in the pleasure trap. This is what health is all about. This makes life better and helps us to move confidently in the direction of our future self, the 100-year-old version.
Annelie believes that everyone has an attribute to share with others. Promoting cardiovascular health, meditation, and helping adults of a mature age are her contributions. When we allow our age to empower us to grow from the wisdom of our higher self, we discover that health and happiness are byproducts of the wonders of who we truly are.
What are your unique attributes? Sign up to my website for free information that can help you become a Northbound Spry.
Annelie is the author of the book Say Yes to A Better Life, available at Amazon.
Go to www.northboundspry.com. and sign up for a free Ebook that can help you move north. If you have a question or need my help, send an email to [email protected]