A recent study has suggested that elevated blood sugar levels could be associated with a higher risk of heart diseases. The research, conducted by the London School of Hygiene and Tropical Medicine, discovered that individuals with increased blood sugar levels have a 30-50% heightened likelihood of developing cardiovascular diseases (CVDs), even if these levels are below the diabetes threshold.
The study also revealed that those with the lowest blood sugar levels within the normal range had a 10% reduced risk of any form of CVD, including heart attacks and strokes. “Blood sugar levels, also known as blood glucose levels, are a measurement that shows how much glucose you have in your blood,” explains Dr Gill Jenkins, GP, and advisor to the Tea Advisory Panel.
“Glucose is a sugar that you get either directly from food and drink, through digestion of carbohydrate-containing foods, or through other metabolic processes in the body.”
She further elaborates that blood sugar levels fluctuate throughout the day, increasing with eating and drinking (including alcohol), and decreasing if you haven’t eaten or drunk for some time. The energy spike and subsequent slump you experience after consuming a fizzy drink or sweet snack can be attributed to the rise and fall of blood sugar.
“Blood glucose levels can also change with exercise, state of hydration, and with physical or mental stress, and certain medications,” Jenkins adds.
“Even in people without diabetes, major illnesses, hormonal disorders, or certain medications such as steroids and some antidepressants, can cause blood sugar fluctuations.”
Getting a sudden energy boost from a sugary food or drink isn’t actually a symptom of high blood sugar, also known as hyperglycaemia. “Symptoms of very high blood sugar usually come on gradually and include feeling very thirsty, peeing a lot, blurred vision, feeling weak or tired and unintentionally losing weight,” Jenkins says. “However, you may have no symptoms – or may not notice them – running constantly raised sugar levels. “Increasing with eating and drinking (including alcohol), falling if you haven’t eaten or drunk for some time.”
Diet, exercise and other lifestyle factors can all affect your blood sugar levels.
“In general, avoid eating too much sugary or starchy food – and that includes sugary drinks, as well as alcohol,” says Jenkins. “Focus as much as possible on unprocessed grains, such as oats, mixing in a few seeds or nuts.”
Getting your five-a-day fruit and vegetables also helps, especially green leafy varieties such as kale, broccoli, spinach and cavolo nero. Fruits such as strawberries, raspberries and blueberries are excellent, but be careful with ripe tropical varieties: “Limit fruit which may, depending on the individual, produce a higher glycaemic response, such as mango, banana, pineapple, melon,” Jenkins says.
“Keep yourself well-hydrated with water or other low-sugar drinks, like tea, which has been proven to help normalise blood sugar levels post-meal.
“The reason for these findings are related to the polyphenol content of black tea, which help to regulate blood glucose and insulin.”
It’s also important to hit the NHS’ suggested 150 minutes of exercise per week, blending moderate activities such as walking with more vigorous exercises if you’re up to it. “Walking alone reduces weight – if you also pay attention to diet – and improves insulin sensitivity, which helps to control blood glucose,” notes Jenkins.
He adds that even without formal ‘exercise’, increasing your general activity can be beneficial – opt for stairs over escalators, park further from your workplace, or disembark the bus a stop early to walk the rest of the way. Research from last year indicates that standing as much as possible during the day can significantly lower blood sugar levels.
Finally, Jenkins recommends consulting your GP about any other health conditions. “If you have diabetes, take your diabetes medication exactly as prescribed and follow any recommendations your diabetes nurse, doctor or health care team gives you.”