Q: I am 56 years old, 5 feet 10, and have had a full hip replacement, quit smoking, and have been working out for a year. I have slightly high blood sugar but so far have not been diagnosed with diabetes. I have started to lose more weight than I want to, now at 185 pounds from 200. How can I add muscle and not lose more weight?
– David Moles, Houston
A: Tackling rehabilitation after major hip-replacement surgery, quitting smoking, losing weight, and getting into regular exercise all in one year is a major commitment to a better life, and you are to be commended. “Slightly high blood sugar” is nothing to trifle with, however, so you may have one more hurdle to clear in your obstacle course toward a healthier life.
Hyperglycemia is an abnormally high level of sugar in the blood and can be caused by stress, injury, illness, surgery and eating more food (particularly foods that are highly processed or high in sugar) than necessary for your needs. Uncontrolled weight loss, along with dry mouth/thirst, frequent urination, fatigue, blurry vision, and constant hunger are all symptoms. Some other causes for weight loss are pancreatitis, hyperthyroid, inflammatory bowel disease and cancer. Also, there is a very fine line between hyperglycemia and diabetes, so do not delay in getting to a specialist in metabolic disorders for blood work and urinalysis.
To get to some possible and practical answers for why you are experiencing high blood sugar, do a complete and honest food diary for one week. This means that you write down everything you eat, regardless of how small or innocent. A registered dietitian can then analyze your food choices to see if you are eating too many foods with a high glycemic index. Foods high on the glycemic index tend to convert to glucose more quickly and, thus, flood the blood stream with sugar. Foods high in sugar and refined flour (most processed foods) are in this category. Foods high in fiber (fruits, vegetables, grains, and beans) tend to be lower on this index.
As for exercise, weight lifting is an excellent way to control blood sugar because increased muscle size means greater metabolic activity. Weight lifting also can increase your overall strength and improve your general quality of life. Checking your blood sugar levels before exercising is very important, however. If your blood glucose level is above 250 mg/dl, do not exercise.
If weight lifting is a new activity for you, begin with lighter weights, performing 12-15 repetitions per set. At first, one set per exercise may be enough but as you become stronger more sets can be added. Lifting twice a week is a good schedule for beginners. If you find this an enjoyable activity and you like the results, add a couple of more days to your weekly schedule. A certified fitness trainer can teach proper form and help organize a suitable workout routine for your goals.
Linda Buch, ACE certified exercise specialist, will respond to fitness questions only in her weekly column. Send questions to: Body Language, The Denver Post, 1560 Broadway, Denver 80202 or LJBalance@aol.com.
