Blood sugar exercise diet inflammation stabilizing blood sugar
by Alan Detwiler
A year of so ago my left foot became sore and swelled. It bothered me
during my daily 20 minute hike. The soreness and swelling lasted a
few days and disappeared. But it came back several times throughout
the following year. In general the soreness progressively became
worse and lasted longer. I wondered whether the condition could be
caused by or could be worsened by excessively high blood sugar levels.
So I purchased a blood glucose meter, took readings every half hour
for 24 hours, and made a graph.
A found some statements online suggesting that only readings about
160 should be cause for concern. My readings were not over 135. Still,
I thought it might to worth trying to even out my blood sugar levels,
keep them as low and steady as practical. Excercise uses up blood
sugar. So I started doing 20 minutes of vigorous excercise starting
2 hours after breakfast and again 2 hours after supper. That timing
coincided with blood sugar rises according to my chart and so seemed
like the best timing. I did not want to do exercises 2 hours after
supper. I do not have the inclination at that time of day and 2 20-
minute sessions seemed difficult and demanding enough. So, to try
to level out the after supper blood sugar level, the supper meal's
glycemic index and calorie level was kept low by choosing a high
percentage of fruits and vegetables and low amounts of carbohydrate,
fats, and protein.
I again took blood sugar reading every 1/2 hour for the next 24 hours.
Amazingly enough, the resulting graph showed a dramatic leveling and
the peak levels were reduced on average from about 130 to between
100 and 110. The swelling, soreness, and pain in my feet and ankles
which had been relatively constant for several weeks diappeared
completely within 3 days of starting the exercise and diet regimine.
I do not know if reducing the blood sugar spikes had anything to do
with ending the swelling in my feet and ankles. The two occurances
could have been coincidental. Perhaps something else about the
exercise affected the swelling. Maybe just the lower calorie meal
in the evening did the trick. But, for now, it seems worth it to
continue the exercise. Arthritis and pain in the feet and ankles
is a hugh motivator to continue.
I don't know if the swelling and pain is arthritis. My impression
is that arthritis is difficult to diagnose and no really conclusive
test exists. If the symptoms fit and no other cause of the symptoms
can be found, then the assumption is made that the condition is
arthritis. Arthritis often increases in severity as a person ages.
It seems prudent to me to do what a person can do to ease the
progression of arthritis. Perhaps I have found something that works