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Dietary Change That Can Protect Your Health From Unstable Blood Sugar Levels

Dietary Change That Can Protect Your Health From Unstable Blood Sugar Levels

We all know sugar is not good for our bodies – not only can it cause us to put on weight, but once it’s in our blood system, it can wreak havoc with our moods and the inner workings of our body. Having stable blood sugar levels, therefore, is essential for controlling our energy, mood and overall health.

Eating the wrong types of sugars can cause the spikes and dips in our blood sugar levels that, in turn, cause the mood swings and energy rise and depletion – and this is the most obvious sign of our blood sugar levels being affected.

But what we don’t always realise is the damage that this ‘blood sugar rollercoaster’ is doing to our circulatory system – spikes and dips can put a strain on the large blood vessels increasing the risk of heart attacks, stroke, diabetes as well as the small blood vessels resulting in damage to the eyes, kidneys and nerves.

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Changing our diet can be the number one factor in how we can mess with, or stabilize blood sugar levels and cause the blood sugar rollercoaster we want to avoid.

How Diet Affects Blood Sugar Levels

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    Our blood sugar levels are determined by the types of carbohydrates we eat: refined sugar, refined grains and whole grains. Refined sugar and grains found in confectionary, white flour, white bread and white rice are the carbs that cause the most havoc. Consuming these are what causes our blood sugar levels to take that unwanted rollercoaster ride.

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    Whole grains are found in whole wheat products, brown rice, quinoa, buckwheat and other whole grains which help to stablilize blood sugar levels.

    When we eat carbohydrates, our body converts them into glucose, pumps it into our blood stream which then goes on to feed our brain, muscles and other organs. But the difference between refined carbs and whole grains is how long it takes for them to be converted into glucose and this is key to understanding and maintaining a healthy blood sugar level.

    Refined carbohydrates cause glucose to enter the blood stream extremely quickly causing a major spike in energy and mood. Alternatively, whole grains and fruit take much longer to be digested meaning it enters the blood at a much slower rate.

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    How Exactly Does A Blood Sugar Level Spike And Crash Happen?

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      When our blood sugar levels are spiked, the pancreas immediately starts to produce insulin to counteract the amount of sugar in our system because the body is always trying to maintain an even blood sugar level.

      The problem occurs because the pancreas always overcompensates the amount of insulin released and the role of this insulin is to remove the glucose and send it to the cells in our body. This results in too much glucose being removed and levels dropping significantly hence a quick and massive crash in energy levels.

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      Sudden low energy levels mean we will crave more refined sugars to up our mood and so the detrimental cycles continues.

      The Secret Ingredient To Stabilize Blood Sugar Levels

      It’s fibre. To prevent the blood sugar rollercoaster from occurring, we need to replace refined sugars and grains with whole grains and fruit because it’s these that contain the fibre needed to stabilize the glucose levels in our blood.

      Whole grains contain soluble fibre which acts as a sponge in your stomach, soaking up everything and causing it all to be digested much slower by the body. This causes the sugars to be released at a much more stable and even level. The pancreas doesn’t need to release so much insulin to overcompensate and so there isn’t a quick removal of glucose as with refined carbohydrates.

      So if you want to get off the blood sugar rollercoaster, switch to a diet rich in whole grains and eliminate the refined sugars and grains that promote the spikes and crashes that can cause your mood to dip. Cutting down on the amount of refined carbs you eat will improves your happiness levels and overall health so substitute brown rice for white or a chocolate bar for a piece of fruit and reap the benefits.

      Featured photo credit: unsplash.com via pexels.com

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      Jenny Marchal

      Freelance Writer

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      Last Updated on January 15, 2019

      8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

      8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

      In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

      Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

      Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

      Why Is It Hard to Live A Peaceful And Happy Life?

      Our Habitat Has Become Too Technological

      The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

      There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

      How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

      According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

      Too Many People Don’t Want to Unplug

      Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

      The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

      Listen carefully:

      We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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      The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

      Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

      8 Mindfulness Exercises to Start Practicing

      There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

      Are you ready for it? Let’s go!

      1. Pray Daily

      You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

      When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

      Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

      Pray. You won’t regret it.[5]

      2. Pay Attention to Your Inner Thoughts

      A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

      By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

      Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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      If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

      This article can guide you to beat negative thoughts:

      How to Stop Automatic Negative Thoughts When You’re Overwhelmed

      3. Smile Often

      Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

      Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

      Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

      The moment that you smile unconsciously, you then know that you are truly happy.

      4. Organize Your Working Desk

      A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

      When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

      Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

      Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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      5. Celebrate Your Friend’s Victories

      I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

      Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

      What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

      6. Listen to Your Spouse/Partner

      God put someone in your life for a reason. You might as well listen to him or her.

      I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

      I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

      7. Give Yourself a Break from Technology

      You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

      How do you do that? This is my formula:

      First, go to my website (find my website here in my profile) and take the smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

      If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

      If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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      If you score more than 35, you need to take action immediately.

      Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

      8. Go Exercise

      Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

      The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

      You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

      12 Benefits of Regular Exercise You Should Know

      The Bottom Line

      It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

      It is possible to live a happy and peaceful life. It only depends on you.

      Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

      More Resources About Mindfulness

      Featured photo credit: Lesly Juarez via unsplash.com

      Reference

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