5 Expert-Approved Tips for Older Adults to Manage Blood Sugar Spikes

New Delhi, Nov. 28 - Managing blood sugar is not just about medication — lifestyle habits play a key role, especially for older adults who are at a higher risk of complications from diabetes. Dr. Syed Mukhtar Mohiuddin, Consultant and GP at Anvayaa, shared expert tips on how seniors can maintain steady glucose levels and support overall wellbeing. According to Dr. Mohiuddin, diet is the foundation of blood sugar management. He recommends prioritizing a balanced diet with lean proteins like eggs, fish, and lentils; complex carbohydrates such as millets and brown rice; and high-fibre vegetables including leafy greens, oats, and whole grains. These foods help slow glucose absorption, support digestion, and reduce sudden sugar spikes. Seniors should avoid sugary drinks, fried foods, refined carbs like white rice or bread, and processed snacks. Portion control is also critical — smaller, frequent meals are better than large heavy portions to maintain consistent blood sugar throughout the day. Exercise is another vital habit. Even light activity can improve insulin sensitivity and prevent post-meal spikes. Dr. Mohiuddin suggests 10 minutes of light walking or stretching before and after meals. Low-impact exercises like yoga, tai chi, or simple strength training can help seniors stay active while remaining safe. Avoiding long periods of inactivity is crucial for glucose control. Regular monitoring of health parameters is essential. Keeping track of blood sugar levels allows early detection of any irregularities and helps prevent complications. Seniors should also focus on staying hydrated, drinking sufficient water throughout the day, while limiting sugar-laden or caffeinated beverages that may trigger fluctuations. Finally, sleep and stress management are key pillars. Older adults should aim for 7–8 hours of consistent sleep every night. Stress can directly affect glucose levels, so meditation, deep breathing, or other mindfulness techniques are recommended. Together, these habits stabilize blood sugar, reduce risks of sudden spikes, and improve overall health. Dr. Mohiuddin emphasizes that while medications remain important for managing diabetes, combining them with simple lifestyle practices strengthens overall management, promotes healthier aging, and reduces complications. These measures are particularly crucial for seniors, for whom consistent daily routines and mindful habits can make a noticeable difference in quality of life. In summary, older adults can achieve better blood sugar control by following a balanced diet, regular exercise, monitoring health, staying hydrated, and managing sleep and stress. Incorporating these expert-approved steps provides a sustainable approach to diabetes care that goes beyond pills and insulin, supporting both longevity and overall wellbeing. 5 Expert-Approved Tips for Older Adults to Manage Blood Sugar Spikes Managing blood sugar isn’t just about medication — lifestyle habits are equally important, especially for older adults at higher risk of diabetes complications. Dr. Syed Mukhtar Mohiuddin, Consultant and GP at Anvayaa, shares practical tips to help seniors maintain steady glucose levels and improve overall wellbeing. A balanced diet is the foundation. Seniors should include lean proteins like eggs, fish, and lentils, complex carbs such as millets and brown rice, and high-fibre vegetables like leafy greens and oats. These foods help control glucose absorption and prevent sudden spikes. Avoid sugary drinks, refined carbs, fried foods, and processed snacks. Smaller, frequent meals are better than large portions for maintaining stable sugar levels. Regular exercise is also crucial. Simple routines like 10 minutes of walking or stretching before and after meals, yoga, tai chi, or light strength training improve insulin sensitivity and reduce post-meal spikes. Avoiding long periods of inactivity is important. Monitoring blood sugar regularly, staying hydrated, and limiting sugary or caffeinated beverages help support metabolism. Adequate sleep of 7–8 hours and stress management through meditation or mindfulness further stabilize glucose levels. Combining these habits with prescribed medications creates a strong, sustainable approach to diabetes care for seniors, supporting healthier aging and reducing complications.