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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

      A passionate writer who loves sharing about positive psychology.

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      Last Updated on January 3, 2020

      The 10 Essential Habits of Positive People

      The 10 Essential Habits of Positive People

      Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

      The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

      1. Positive people don’t confuse quitting with letting go.

      Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

       I will grant myself the ability to trust the healthy people in my life … 

      To set limits with, or let go of, the negative ones … 

      And to have the wisdom to know the DIFFERENCE!

       2.  Positive people don’t just have a good day – they make a good day.

      Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

      3. For the positive person, the past stays in the past.

      Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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      4. Show me a positive person and I can show you a grateful person.

      The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

      5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

      Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

      6. Positive people do not let their fears interfere with their lives!

      Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

      7. Positive people smile a lot!

      When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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      8. People who are positive are great communicators.

      They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

      9. Positive people realize that if you live long enough, there are times for great pain and sadness.

      One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

      10. Positive person are empowered people – they refuse to blame others and are not victims in life.

      Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

      How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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      I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

      Featured photo credit: Janaína Castelo Branco via flickr.com

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