How To Keep Blood Sugar Under Control As You Age

Two health factors could play an important part in keeping cognitive decline at bay as you age.

New research from the University of Texas at San Antonio found physical activity and controlling blood sugar in midlife were linked to a “significantly slower rate of cognitive decline” later in life.

This adds to a growing body of evidence suggesting that modifiable risk factors contribute substantially to cognitive decline and dementia.

A total of 402 people were followed for the study – 52% were Hispanic and the rest were non-Hispanic white older adults, mostly in their late 50s.

Each participant was assessed using LS7 scores, a metric of cardiovascular health. The framework included three behavioural factors (healthy diet, non-smoking and physical activity) and four health factors (blood pressure, body mass index, total cholesterol and fasting blood glucose).

Researchers measured cognition up to four times using the Mini-Mental State Examination, an accepted 11-question screening test used to check memory, attention and thinking skills.

They then adjusted for age, sex, income and education to relate heart health factors to brain changes.

Researchers found any physical activity was linked to slower cognitive decline in older Hispanic adults. The results are published in the journal Alzheimer’s & Dementia: Behavior & Socioeconomics of Aging.

Another significant factor was fasting glucose levels (the amount of sugar in the bloodstream after an eight- to 12-hour fast). The study’s authors said lower blood sugar readings were associated with slower cognitive decline among non-Hispanic white adults.

“Our findings suggest that engaging in any level of physical activity and potentially maintaining optimal fasting blood glucose levels in midlife are associated with a significantly slower rate of cognitive decline in late life,” said Janette Vazquez, first author of the study and a senior postdoctoral research fellow at the Glenn Biggs Institute, UT Health San Antonio.

As the results differed by ethnicity, further research is needed to explore whether these differences occur in larger samples, the authors said.

Aerobic exercise in particular has been linked to a reduced risk of dementia.

According to the Alzheimer’s Society, aerobic activities worth considering include: brisk walking, swimming, water aerobics, hiking, dancing, cycling, tennis, gardening (ie. pushing a lawnmower) and decorating.

Other studies have also found a link between higher blood sugar levels and an increased risk of dementia – even in those who aren’t diabetic.

Blurred vision, increased thirst, frequent peeing (especially at night), unexpected weight loss and recurring infections like thrush can all be signs of underlying high blood sugar.

Per Dr Sonya Khan, of healthcare provider UT MD Anderson, the issue can be caused by a range of factors including diabetes, eating too many refined carbohydrates and processed foods, some cancer therapies, infections, extreme stress and severe pain.

Here are some ways to keep your blood sugar under control as you age:

• Manage diabetes if you have it.
• Avoid eating too much sugary or starchy food and instead opt for more vegetables, fruits, and whole grains.
• Drink more water. “When your blood sugar is high, your kidneys filter out the excess sugar through urine,” said Dr Khan. “Making sure you’re adequately hydrated helps support this filtration process.”
• Manage stress.
• Exercise regularly.