The Silent Enemies of Energy and Longevity: Understanding Blood Sugar and Insulin Resistance
Today, there’s significant focus on blood sugar and insulin, particularly in relation to diabetes and weight loss. Yet, blood sugar control extends far beyond these concerns, contributing to physical and mental well-being, as well as longevity.
“High blood sugar and insulin resistance are the silent enemies of energy and longevity,” explains Professor Salvatore Maria Corsello, professor of Endocrinology and Pro-Rector for Scientific Communication at UniCamillus University of Rome [1]. “Blood sugar is one of the indicators of our metabolic health and, indirectly, also of the speed with which our body ages.”
Professor Corsello, formerly a Full Professor of Endocrinology at the Saint Camillus International University of Health Sciences, has dedicated his career to the study of endocrinology and metabolic health. He graduated summa cum laude in Medicine and Surgery from the Catholic University of Rome in 1978 [2] and continues to be a leading voice in the field.
What is Insulin Resistance?
Insulin resistance is a frequent condition that creates metabolic stress within the body. This means cells become less responsive to insulin, leading to an increase in blood sugar levels. Insulin resistance impacts both physical and intellectual performance.
The symptoms can include greater fatigue, drowsiness (especially after meals), difficulty concentrating and increased appetite. In the long term, excess glucose in the blood promotes inflammatory and cellular oxidation processes, which contribute to the onset of cardiovascular diseases and a faster biological aging [3].
it’s important to check values periodically, even in the absence of symptoms. “Fasting blood sugar is the first test to be performed, as well as glycated hemoglobin, which reflects the average blood sugar over the last three months,” advises Professor Corsello.
Healthy Habits for Blood Sugar Control
The good news is that insulin resistance can be prevented or controlled with simple, cost-effective interventions.
- Physical Activity: Aim for at least 150 minutes per week. Focus on aerobic exercise (brisk walking, light running, swimming, dancing, cycling, exercise bike, treadmill).
- Muscle Strengthening: Dedicate a third of physical activity to muscle strengthening (weights, pilates, yoga).
- Incorporate Movement: Prefer stairs to elevators, park further away, or get off the bus one or more stops earlier.
Small strategies can also facilitate keep blood sugar under control, particularly after a larger meal. “A 15-20 minute walk after meals, if carried out regularly and preferably every day, is very useful and allows the muscles to use glucose, reducing post-prandial glycemic peaks. It’s also a habit that can improve sleep,” explains Professor Corsello.
The Role of Nutrition
Nutrition is essential for maintaining healthy blood sugar levels.
- Eat Slowly: Take small bites.
- Meal Frequency: Divide your diet into five meals.
- Balanced Meals: Breakfast, lunch, and dinner should be complete, including carbohydrates, proteins, fiber, and lipids to increase satiety and reduce glycemic spikes.
- Snack Smart: If you consume a carbohydrate snack, combine it with proteins or lipids (e.g., low-fat plain yogurt with dried fruit or fresh fruit with a low glycemic index, such as strawberries).
- Vegetables First: Start your meal by consuming raw and/or cooked vegetables. The fiber contained in vegetables helps to increase the sense of satiety and reduce the absorption of fats and carbohydrates.
Hydration and Lifestyle Factors
“Drink approximately two liters of liquids throughout the day, preferably between meals,” recommends Professor Corsello. “Prefer still or carbonated low-mineral water, chamomile, light green tea, herbal teas, as long as they are not sugary. Avoid sugary drinks, alcohol, and limit fruit juices, centrifuges, or freshly squeezed juices, even if they have no added sugars.”
Often underestimated are the roles of sleep and stress. “Sleeping little or badly and living in conditions of chronic stress alters the hormones that regulate metabolism, in particular it increases cortisol levels, which promotes insulin resistance.”
Professor Corsello currently works at the Policlinico Gemelli, where he continues his clinical activity alongside his role at Unicamillus [4].
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