HIGH BLOOD SUGAR LEVELS AND COVID RISK
A 2021 study found that elevated blood sugar is the most likely risk factor to explain why otherwise healthy patients get severe Covid-19.
It seems elevated blood sugar levels weaken antiviral defences, pushing the body towards the ‘cytokine storm’ of inflammatory factors known to cause multi-organ damage and failure. It clearly pays to aim to keep your blood sugar levels stable.
In a healthy body, blood sugar levels rise slowly after a meal, and then gradually fall as the hormone insulin is released to shift that glucose into the muscles and the liver for storage.
But a long-term diet of sugary, processed food can trigger a rapid blood sugar spike after eating and a poor insulin response may struggle to bring it down or may let it fall too far (a blood-sugar crash).
This can affect not only energy levels, appetite and fat storage, but it’s also a major problem for the immune system because elevated blood glucose is known to weaken antiviral defences and promote viral replication (the speed at which a virus spreads in the body). As we age, we become more susceptible to poor blood-sugar control after meals, in part because we tend to be less active, but also because the pancreas produces insulin less effectively. Here’s how to support your immune system with steady blood sugar levels:
EAT less sugary foods and avoid highly processed carbohydrates (which swiftly convert to sugar in the blood).
FOCUS on fibre.
EAT protein with every meal (a proteinrich snack between meals can help regulate blood sugar).
ADD cinnamon and ginger to your food — half a teaspoon to two teaspoons (a plethora of scientific data supports their blood-sugar balancing effects).
TAKE a 15-minute walk after each meal — studies show this is as effective at reducing blood sugar over the next 24 hours as a 45-minute walk. If you can’t walk, try standing, or potter around the house.
KEEPING a consistent meal schedule can prevent you from becoming over-hungry and eating more than you need, which can result in a significant blood-sugar spike.
ADD vinegar to your meals. Some studies have shown that acetic acid, the main acid in vinegar, has beneficial effects on blood sugar.