Broadcaster Baek Ji-yeon (61) revealed her own blood sugar management method.
Recently, Baek Ji-yeon shared a video of her daily life visiting a cafe in Bukchon. In the video, Baek Ji-yeon said, "Eating nuts delays the blood sugar spike" while eating dried persimmons and nuts.
Baek Ji-yeon is widely known for her thorough health management. She has established a regular exercise habit since her 50s and continues to practice it. She also strives to sleep more than 6 hours a day, which she revealed as one of her health secrets. Let's take a look at her management methods.
Nuts= As Baek Ji-yeon mentioned, nuts can help with blood sugar management. Nuts are rich in unsaturated fatty acids and vitamin E. Unsaturated fats, known as healthy fats, clean the blood vessels. According to the American Heart Association, unsaturated fats improve blood triglyceride and bad cholesterol levels.
Consuming nuts before meals can slow down carbohydrate absorption. Eating a handful of nuts in the morning on an empty stomach or in the afternoon when feeling peckish can provide significant satiety. This helps prevent unnecessary snacking and overeating at dinner, aiding in weight control. Nuts like walnuts and almonds do not irritate the stomach lining, making them good to eat on an empty stomach. However, since they are high in fat, overeating can lead to weight gain or diarrhea.
Exercise= Regular exercise reduces body fat and weight while increasing muscle mass. Especially for middle-aged individuals, having a regular exercise habit is essential. Muscle mass decreases for both men and women starting in their 30s. Without appropriate exercise, muscle loss accelerates, with a reduction of 3-5% over the next decade.
A lack of muscle can lead to easy fatigue and weakened bones, as muscles support the skeleton and joints. Insufficient muscle mass also increases the risk of diabetes. Sugar is stored in muscles in the form of glycogen. The more muscle mass one has, the easier it is to regulate blood sugar.
Quality Sleep= Like Baek Ji-yeon, securing sufficient sleep time is beneficial for overall health and blood sugar management. Lack of sleep or poor sleep quality can cause blood sugar to spike rapidly. Conversely, high blood sugar can lower sleep quality, creating a vicious cycle.
Insufficient sleep can weaken immune cell function, making one more susceptible to infections. Overactivation of the sympathetic nervous system raises blood pressure and heart rate, increasing the risk of hypertension and heart disease. It can also affect the hippocampus, which governs memory and learning, leading to decreased concentration and problem-solving abilities.
Prolonged sleep deprivation can make it difficult to regulate emotions and increase mental fatigue. According to a research team from the University of South Florida, those who slept less than 6 hours for 8 consecutive days experienced feelings of anger, tension, loneliness, and irritability. It is important to create an environment that allows for 7-9 hours of sleep each day.
