Post Time: 2025-07-26
Maintaining healthy blood sugar levels is crucial for women over 60, as high or low glucose levels can lead to various health complications. Here's a comprehensive guide on how to understand and manage your blood sugar levels effectively.
The Science Behind Blood Sugar Fluctuations in Women Over 60
As we age, our bodies undergo natural changes that can affect blood sugar regulation. For women over 60, the fluctuation of hormones such as estrogen and progesterone during menopause can cause insulin resistance – a condition where the body's cells become less responsive to insulin, leading to increased glucose levels in the bloodstream.
Moreover, other factors like family history, lifestyle choices (e.g., diet and exercise habits), certain medications, and health conditions (such as polycystic ovary syndrome or PCOS) can also impact blood sugar regulation. Understanding these underlying causes is essential for developing a tailored approach to managing your blood sugar levels.
Blood Sugar Levels Chart by Age 60 Female
A commonly used reference point for healthy blood glucose ranges in women over 40 years old is as follows:
- Fasting plasma glucose (FPG): Less than or equal to 100 mg/dL
- Postprandial (after eating) plasma glucose: Less than or equal to 140 mg/dL
However, these values can vary depending on individual factors such as overall health and fitness level.
Dietary Strategies for Blood Sugar Regulation in Women Over 60
A well-planned diet is essential for maintaining healthy blood sugar levels. Focus on whole, unprocessed foods like fruits (rich in fiber), vegetables, lean proteins (such as poultry or fish), and whole grains such as brown rice, quinoa, or oats.
Incorporating a mix of soluble and insoluble fibers can help slow the digestion of carbohydrates and maintain steady blood sugar levels. Good sources include avocados, beans (like black beans or chickpeas), citrus fruits like oranges, applesauce, carrots, onions, whole wheat breads/grains. Limit sugary drinks and foods high on the glycemic index that cause a spike in glucose.
Exercise as an Effective Tool for Blood Sugar Regulation
Regular physical activity can improve insulin sensitivity – enabling your body to use its own insulin more efficiently or even produce additional insulin when needed – thereby lowering blood sugar levels. Incorporate aerobic exercise (such as brisk walking), strength training, and flexibility exercises into daily routines. This will not only help regulate glucose but also promote overall health.
Stress Management for Healthy Blood Sugar Levels
Chronic stress can disrupt the body's ability to manage blood sugar effectively by releasing cortisol – a hormone that triggers an increase in blood glucose levels. To mitigate this effect:
- Engage in relaxation techniques like deep breathing, yoga, or meditation.
- Prioritize sleep (7-9 hours per night) for optimal insulin sensitivity and reduced stress hormones.
The Importance of Monitoring Your Blood Sugar Range
Monitoring your blood sugar is essential to maintaining a healthy range. Consult with healthcare professionals about the best methods for tracking – glucometer strips, continuous glucose monitors or CGM devices that can measure both average blood sugars over time as well as providing alerts when your levels are getting too high.
Consistently monitoring will provide valuable insights into how specific activities and food choices impact your body's ability to regulate its own insulin.
Get my diabetes management guide here For those of you watching with diabetes, you probably know the answer to this question. But I have been asked with those with diabetes this question before. Hyperglycemia, high blood sugar or high blood glucose is the sign for all types of diabetes. The body can no longer regulate the blood sugar in your blood for one of two reasons: 1.The pancreas is no longer making enough insulin. 2.The body’s cells have become so resistant to insulin that the pancreas cannot keep up. Either way, the result is that glucose is accumulating in the bloodstream rather than being moved into the cells. But what does this feel like? How does your body react? Let me first say that you may feel some or all of the symptoms we discuss today. Hyperglycemia can affect different people in different ways, but there are some symptoms that are common among MOST people with diabetes. There are 3 most common and we will discuss those. But there are others. The most common signs of high blood sugar I call PolyCubed: . 1.Polyuria == This is excessive urination. You are constantly needing to run to the bathroom, like at least once an hour if not more often. This is caused by a dual chain reaction. The cells are pumping water into the bloodstream to try and dilute the glucose and bring it back to normal, and the kidneys, unable to reabsorb this fluid during filtering, are uncontrollably flushing water from the body. The result is runaway urination. 2.Polydipsia is the result of polyuria. It is excessive thirst. This is a response to the dehydrating effects of polyuria; it’s the body’s attempt to rehydrate itself. is 163 blood sugar high According to Wil Dubois BS, AAS, CPT, the relationship between excessive urination and excessive thirst is often misinterpreted by people experiencing high blood glucose, especially before diabetes is diagnosed. Many people assume that excessive urination is caused by the excessive thirst and not the other way around. So they are quick to discount the excessive urination, thinking “Well, I’ve been drinking a lot lately…” 3.Polyphagia is the final main symptom of high blood glucose level. It is excessive hunger. treatment for low blood sugar in non diabetics It is not so much caused by the high blood glucose level as it is a low insulin level. the amount of insulin in the blood is insufficient to move glucose molecules from the bloodstream into the cells, where they can be used as fuel for cellular processes. If cells aren’t able to gain access to glucose, they send out hunger signals and the brain’s hypothalamus triggers the sensation of hunger. Those are the 3 main signs of high blood sugar. Most everyone who has a blood sugar level above 150 will experience one or all of these symptoms.Usually at least 2 of them. Another symptom you may feel high blood sugar and prednisone is fatigue. Your body is working so hard to regulate your blood sugar and your cells can’t get the fuel they need to work properly. This will cause you to feel very tired. You will want to rest constantly. As the glucose levels rise in your blood stream, other symptoms are possible to appear. One that is very common of others I have talked to is blurred vision. Sometimes you see what I call “little snowmen” in your peripheral vision. This is the beginning of diabetic retinopathy. The tiny blood vessels in your eyes cannot carry the thicker blood causing oxygen levels in the optic nerve to drop. You may also experience one or more of the following after days of high blood glucose levels: Rapid, deep breathing. A fast heart rate and a weak pulse. A strong, fruity breath odor. Loss of appetite, belly pain, and/or vomiting. Lightheadedness. Headache Unexplained, rapid weight loss Tingling in hands and/or feet Scratches or sores that take a long time to heal It is difficult to answer what each individual will feel like when their blood sugar is high. It really depends on the individual and how high the blood glucose level is. Believe it or not, there are people who feel worse when their blood glucose levels are normal.They get used to how it feels to have elevated blood sugars and “normal” is not normal to them. If you experience any 2 of the PolyCubed symptoms and you have not been diagnosed with diabetes, you should get to your health care provider as soon as possible and ask them to check your blood glucose level. If you have diabetes and you experience any of the other symptoms, you need to make sure you keep a check on your blood sugar and if it remains high, see your health care provider and ask for an A1C test, this can help tell you how long your levels have been high. You may need to have your medication adjusted. High blood sugar is not something to just dismiss. It can have very serious consequences. If you even suspect you have high blood sugar, contact your health care provider.