This week, we approach World Diabetes Day (14 November), an important reminder that metabolic health deserves our attention — especially once we pass 40.
Many people believe that diabetes only affects those who eat too much sugar. In reality, it is a condition deeply connected to insulin resistance, stress, sleep, muscle mass, hormones and lifestyle patterns that gradually change with age.
Why blood sugar control changes after 40
As we get older, several natural shifts occur:
- We tend to lose muscle mass
- Our cells become less responsive to insulin
- Busy lives mean convenience foods take over
- Stress levels rise, impacting hormone balance
This combination can lead to blood sugar spikes and crashes, leaving many people feeling:
- Tired after meals
- Irritable when hungry
- Craving sweet foods
- Struggling to maintain a healthy weight
- Experiencing an afternoon energy dip
These can be early warning signs that the body is working harder to keep blood glucose stable.
Nutrition that protects metabolic health
A plate that supports blood sugar balance contains:
✔ Protein at every meal
✔ Plenty of fibre (vegetables, fruit, legumes, whole grains)
✔ Healthy fats (olive oil, nuts, seeds, avocado)
✔ Carbohydrates in mindful portions
✔ Water and movement to support digestion
Simple swaps that make a big difference:
- Add vegetables before touching pasta, rice or bread
- Swap refined grains for whole grains
- Pair fruit with nuts or yoghurt
- Include beans or lentils several times a week
- Reduce ultra-processed convenience foods
Balancing meals in this way slows digestion, keeps energy steady and reduces stress on the pancreas.
Lifestyle habits matter too
Supporting blood sugar is not only about food:
- A 10–15 minute walk after meals
- Prioritising sleep
- Strength training twice weekly
- Managing stress where possible
- Avoiding long periods of sitting
These are small adjustments that improve insulin sensitivity and overall health.
Do not ignore the early signs
Fatigue, weight gain around the middle, frequent urination or increased thirst are common signals that your blood sugar regulation may need support.
If diabetes runs in your family or you have noticed changes, a simple conversation with your healthcare provider is an excellent first step.
Taking action today can help prevent problems tomorrow. You do not need perfection — just a more balanced approach that supports your body’s natural rhythm.
If you would like guidance tailored to your unique health goals, I am here to help.
Warm regards,
Milvia Pili, FNTP
Nutritional Therapist | Blue Zone Nutrition
