1. Skipping Meals & Eating Irregularly
When you have a busy routine or when your appetite suppresses as you get older, it can be tempting to skip meals or follow an irregular eating schedule. However, it's actually important to eat as regularly as possible as you get older, as skipping meals and eating at random times can affect your blood sugar levels.
"One of the most common habits that disrupts blood sugar control is skipping meals or eating at inconsistent times," explains Dr. Tsang. "When people go too long without eating, their blood sugar can drop, leading to fatigue and irritability. Then, when they finally eat, it often results in a sharp spike in glucose levels. Over time, these highs and lows can make the body less responsive to insulin. After 50, when metabolism slows, the body benefits more from steady, balanced meals spaced throughout the day to maintain stable energy and blood sugar."
2. Not Getting Enough Sleep
Not getting a good night's sleep can impact so many bodily functions at any age. It is such a crucial part of our everyday self, and when you don't get enough sleep, it's easy to feel out of whack, both inside and out. Not getting enough quality sleep can also increase your stress levels, which is also not good for your glucose levels.
"Sleep and stress are often overlooked but have a big impact on blood sugar," notes Dr. Tsang. "When we don't get enough quality sleep or live in a constant state of stress, the body produces more cortisol and adrenaline, which are both hormones that raise blood sugar and make insulin less effective. Over time, this can lead to persistent elevations in glucose. For people over 50, prioritizing restful sleep and stress management, through relaxation techniques, mindfulness, or gentle exercise, can greatly improve overall blood sugar control."
3. Leading A Sedentary Lifestyle
Although it can be a little harder to move around as you get older, it's super important to get a bit of movement in each day, whether that means going for a walk around your neighborhood or taking the stairs and doing some stretching throughout the day. Not only can this keep you mobile as you age, but it also keeps your blood sugar steady.
"Physical inactivity is another major contributor to poor blood sugar control," explains Dr. Tsang. "After 50, people naturally lose muscle mass unless they stay active, and muscle is one of the main tissues that uses glucose for energy. Without regular physical activity - especially strength or resistance training - blood sugar tends to stay higher for longer after meals. Even small changes, like walking after eating or lifting light weights a few times a week, can make a noticeable difference."