Discover how controlling your glucose levels can aid in ageing gracefully. Learn about the latest research that links glucose levels and ageing, and how Vively, ametabolic health app, can help you manage your glucose and age well.

Key takeaways

• Ageing gracefully is influenced by numerous factors, including your glucose levels.
• Glycation, a process triggered by high glucose levels, accelerates ageing.
• Advanced glycation end-products (AGEs) can negatively affect various body parts and may play a role in Alzheimer's disease.
• Lifestyle changes and glucose control can slow down the ageing process.

One may wonder why some individuals at 60 years of age appear to be 75, while others look closer to 50. Factors beyond genetics, such as nutrition, exercise, and importantly, glucose levels, play a crucial role in how quickly we age. This article will delve into the connection between ageing and glucose control and how you can navigate this complex process.

Understanding the role of glucose in ageing

You might be surprised to learn that ageing and your glucose levels are closely linked.

When your blood glucose levels spike, a process called glycation occurs. During glycation, excess glucose binds with proteins or fats, creating a chemical referred to as an advanced glycation end-product (AGE). AGEs cause our collagen, the primary structural protein in our bodies, to become more rigid. This rigidity affects the flexibility and cellular health of our blood vessels, skin, and tendons.

Maintaining collagen flexibility is paramount, as its rigidity is associated with increased risks of heart disease, varicose veins, blood clots, wrinkles, cataracts, and tendon injuries. Moreover, collagen facilitates nutrient flow to our cells, a crucial process for ageing well.

New research indicates that AGEs may be associated with neuronal damage and may contribute to Alzheimer's disease. Such findings have led some to refer to dementia as Type III Diabetes, further underscoring the link between glucose control and ageing.

How to slow down the ageing process

While AGEs inevitably increase as we age, we can influence their rate of production. This anti-ageing effect can be achieved by optimising your lifestyle and stabilising your glucose levels.

Glucose stabilisation hinges on several factors including diet, timing of meals, physical activity, sleep quality and duration, stress levels, and overall metabolic health. Adopting a lifestyle-led approach is highly recommended.

My 10 tips for lowering your AGEs

• Start your day with a high-protein breakfast such as Greek yoghurt, eggs, tofu, or lean meats
• Prioritise consuming vegetables or salad first, followed by protein and fats, and then carbohydrates
• Aim to reduce your sugar intake where you can
• Incorporate apple cider vinegar into your meals, which can moderately lower blood sugar levels in some people
• Exercise within 60 minutes of eating as this can help to lower your blood glucose response for that meal
• Aim for 7-9 hours of sleep per night
• Strive for at least 2.5 hours of exercise per week
• Mitigate stress by connecting with nature every day
• Stay socially connected to help manage stress levels and improve mental health
• Include protein and healthy fats in each meal when possible

Implementing these changes can seem challenging, but continuous glucose monitors (CGMs) can make this process more manageable. CGMs offer real-time insights into how lifestyle factors like a balanced diet, sleep, stress, and regular exercise affect your glucose levels.

Vively is a metabolic health app that, when used in combination with a CGM, provides a powerful tool to support your journey towards ageing gracefully. By tracking your glucose levels, Vively empowers you to make informed lifestyle changes that promote positive ageing.

Ageing well is not merely about adding years to your life, but adding life to your years. By taking control of your glucose levels, you can ensure that your later years are filled with vitality and health.