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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 July 18, 2019

      10 Small Changes To Make Your House Feel Like A Home

      10 Small Changes To Make Your House Feel Like A Home

      Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

      Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

      1. Make the Windows Your Own

      When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

      One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

      2. Put up Some Art

      If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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      Hanging art on the walls will instantly give it personality and make it feel like home.

      3. Improve the Aroma

      A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

      Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

      4. Put out Lots of Pillows and Throws

      A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

      There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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      5. Instantly Class up Your Closet

      If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

      Not only do they look great, but they are better for hanging your clothes as well.

      6. Improve Your Air Quality

      One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

      The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

      7. Fill it with Plants

      Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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      They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

      8. Change the Doorknobs

      Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

      Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

      9. Upgrade Your Tub or Shower

      There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

      Install a new shower or tub today to make your bathroom worthy of a place in your home.

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      10. Fresh Cut Flowers

      You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

      You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

      Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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