A Simple Guide to Lowering High Blood Glucose (Blood Sugar)

When your blood sugar is high, it means your body is having a harder time moving glucose from your blood into your muscles and cells, where it should be used for

energy.

FIRST you need to understand why blood glucose gets high

• Insulin isn’t working properly

This is called insulin resistance.

Think of it like the cells becoming “hard of hearing” — insulin is knocking, but the cells don’t respond well, so glucose stays in the blood.

• Too many fast-digesting carbs at once

Foods like white bread, sugary drinks, pastries, biscuits, sweets, etc. hit the bloodstream quickly.

• Not enough movement

Muscles act like sponges for glucose.

When you don’t move much, the “sponge” stays dry and can’t soak up sugar effectively.

• High belly fat

Belly fat releases chemicals that reduce insulin sensitivity.

• Long periods of sitting

Being still makes your muscles less able to absorb glucose.

• Age

As we get older, muscle mass naturally drops → less glucose uptake.

• Poor sleep

Just one bad night can raise glucose and worsen insulin sensitivity.

💪Where Does Glucose Go? (Simple Explanation)

Glucose isn’t meant to “stay” in your blood. It goes to:

• Muscles

Your biggest glucose storage tank

(more muscle = better blood sugar control)

• The liver

Stores glucose as glycogen for later use.

• The cells

For energy to move, think, digest, repair.

If muscles aren’t being used → glucose has nowhere to go → blood sugar rises.

Small, simple habits can make a huge difference — and you don’t nee extreme diets to start improving your levels.

🚶‍♀️A 10-minute walk after meals

This is the single best tool for older adults.

Why?

• Muscles absorb glucose without insulin.

• Even slow walking works.

• It improves digestion and reduces spikes dramatically.

This one habit can lower glucose the same amount as medication in some cases.

🥦➜🍗 ➜ 🥔 Carbs last

Simply switching the eating order creates big improvements:

1. Veg first

2. Protein second

3. Carbs last

No restriction. No stress.

🍗Healthy Protein with every meal

Older adults lose muscle faster — and muscle is the main place glucose goes.

Low muscle = higher glucose.

So encourage:

• eggs

• Greek yogurt

• cheese

• chicken

• fish

• beans

• lentils

Even an extra egg a day helps glucose control.

🤷‍♀️🍞Reduce “naked carbs”

Naked carbs = carbs eaten alone.

Examples:

• plain toast

• plain porridge

• plain Weetabix

• fruit alone

• biscuits

• tea + biscuits

• crackers

• cereal alone

NB - These spike sugar fast.

Encourage:

• add cheese (in moderation as calorific however, does not raise cholesterol the way people think)

• add yogurt

• add nuts

• add seeds

• add eggs

• add a protein portion

NB - This slows down digestion and protect the glucose response.

🛌Prioritise sleep

Poor sleep raises glucose the next day.

Encourage:

• consistent bedtime

• warm shower

• limiting screens

• relaxing routine

🚶‍♂️Reduce sitting time

Older adults often sit for long stretches.

Encourage:

• stand up every 45–60 minutes

• march in place

• walk around the house

This alone improves insulin sensitivity.

🥦Choose “slow carbs,” not “no carbs”

Better options:

• porridge (non-instant)

• wholegrain bread

• brown rice

• boiled potato with skin (digest slower than any other cooked method)

• fruit (berries best)

• beans/lentils

Avoid/Limit:

• biscuits

• pastries

• sugary tea/coffee

• sugary cereals

• white bread alone

• mashed potatoes (fast-digesting)

In Summary:

Most foods can fit into a balanced life — it’s the order, the pairing, and the movement that matter most.

Adding fibre, protein, or healthy fats before carbs slows down how fast sugar enters the blood.

For older adults, light movement and balanced meals can dramatically improve glucose, even without restriction.