When is the best time to eat sugar?

“When is the best time to eat sugar?” As a Bengali, a sweet tooth comes guilt-free to me. Maybe that's why giving up sugar fully has never been an option. This has prompted me to be realistic about my fitness goals and subsequently, my sugar consumption. While I can't give up my iced coffee breakfasts and mid-day cupcake breaks, maybe I can time it in a way that works in my favour. Ayurveda will have you believing that kicking off your meals on a sweet note is okay to do; even in the Middle East, sweets like baklava or dates are considered a symbol of hospitality and are therefore, commonly enjoyed before the main meal. But what does the science say about it? The experts tell us.

Is it a one-size-fits-all approach?

“When it comes to sugar consumption, timing is crucial. Factors like meal timing, physical activity, and overall dietary patterns play a huge role in determining the best time to eat sugar,” says Eshanka Wahi, culinary nutritionist and holistic wellness coach. Take your sugary breakfasts for instance—sweet cereals or chocolate croissants may uplift your mood and give you a quick energy boost but they will also spike your blood sugar levels since there aren't other nutrients to balance things out. The body’s heightened sensitivity to carbohydrates after an overnight fast is another reason to avoid sugar first thing in the morning. Or a midnight dessert could easily disrupt your sleep for similar reasons.

But how your body handles sugar depends on multiple factors like how sensitive you are to insulin, how active you are, and what else you eat. There’s no right answer but most experts unanimously believe it's smart to enjoy sugar in moderation and as part of a balanced meal or snack.

Eating sugar on an empty stomach is an absolute no

Timing your sugar snacking right can distinguish between having a good and anxious day. “Consuming sugary foods or beverages in isolation, especially on an empty stomach, can lead to rapid spikes and subsequent crashes in blood sugar levels, resulting in feelings of fatigue and energy depletion," reveals a Health & Weight-Loss Coach. However, she explains that pairing sugary foods with sources of protein, fibre, and healthy fats can help slow down the absorption of sugar into the bloodstream, providing more energy and preventing sharp fluctuations in blood sugar levels. You’d do anything to avoid that crash-and-burn feeling, right? The feeling is especially worse with processed sugar, which is why when you're reaching for sweets, consider pairing it with other foods that do not have added sugar.

When is your body most equipped to process sugar?

“Our bodies may be more efficient at metabolising sugars during increased physical activity. However, it's essential to be mindful of portion sizes and overall dietary intake to prevent excessive sugar consumption and maintain a healthy balance. I recommend having a date as a healthy sugar alternative in such times,” recommends Eshanka.

But if we have to put a time of day to this, it’ll be closer to lunch hours. “Our bodies are generally better equipped to process sugars earlier in the day when metabolism is typically more active and energy expenditure is higher. Additionally, timing sugar consumption around workouts or periods of increased energy can help support muscle recovery,” explains Jashan.

Simply put, the best time to eat sugar is earlier in the day and paired with other nutrients. “It's essential to listen to your body's hunger and satiety cues and consume sugars as part of a balanced diet,'' Jashan concludes.

 

This is only for your information, kindly take the advice of your doctor for food, medicines, exercises and so on.   

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10 ways you can prevent dental cavities

Your tooth is one of the hardest parts of your body. But that doesn’t make it resistant to bacterial attack. Cavity causing species of bacteria convert the sugar from the food we eat into acids which demineralise and destruct the enamel of the tooth to create cavities in them. Luckily, preventing tooth cavities is equally easy. Here are ten ways to prevent them:

Brush and floss daily
Preventive measures to any oral health problem begin with good oral hygiene. Brush your teeth at least twice a day. Use toothpaste that contains fluoride. Floss once or twice a day preferably after dinner. Flossing removes plaque from areas that the toothbrush can’t reach i.e. between your teeth and under the gum line.

Drink water or rinse mouth with water after eating
You can’t brush every time you eat. But you sure can drink water or at least rinse your mouth with water every time you do so. Water neutralises the effects of acidic and sugary foods. Rinsing removes food particles left behind on/ between the teeth.

Eat a healthy balanced diet
A healthy balanced diet is a solution to most of our health problems. A diet high in refined carbohydrates like breads, biscuits, etc. puts you at a risk of tooth decay. Avoid sticky foods such as candies, etc. which get stuck in the pits and grooves of your teeth. Sweets and chocolates are not the only ones with sugar. Beware of ‘hidden sugars’ in food which also could cause tooth decay. Increase your daily intake of fruits and vegetables.  They remove plaque and food particles from between your teeth and gums.

Avoid frequent snacking
What exposes your teeth to abuse is not how much you eat, but how often you eat. Every time you eat, bacteria convert the carbohydrates in the food into acids that can dissolve your tooth enamel. By snacking throughout the day, you make your teeth susceptible to constant bacterial attack. Hence avoid eating high sugar, high acid foods between meals. Diet soda may have no sugar but the acid in it can be dangerous to your tooth enamel. If you have a sweet tooth, it’s best to have sweets at meal times!

Regular dental visits
Visit your dentist once in six months for regular check-ups. He/she will be able to check for conditions in the mouth that may put you at risk of developing tooth decay. The initial signs of cavity can be reversed if detected early. If advised, get a professional cleaning or scaling done.

Get sealants placed on your teeth
Wouldn’t sealing off the grooves and fissures of teeth from acid and plaque protect them from getting cavities? Yes, it would. And dental sealants do just that. Your dentist may apply protective coating called dental sealants to the biting surfaces of the back teeth.

Fluoride treatment

Drinking fluoridated water reduces the incidence of tooth decay. However, in most parts of India, non-fluoridated water is consumed. Hence it is recommended to use fluoride toothpaste. Fluoride gel may be applied by your dentist if you are very susceptible to cavities.

Use a mouth rinse
Brushing and flossing takes care of all the food debris and plaque in your mouth. But what about the harmful bacteria hiding in inaccessible places? That’s where the mouthwashes play a role. Use antibacterial mouth rinses after brushing to kill the harmful bacteria associated with cavities and reduce plaque in your mouth. If you are more prone to cavities, use a mouth rinse with fluoride.

Chew sugar-free gum
Chewing sugarless gum for 20 minutes after eating or drinking stimulates saliva which washes away food particles and helps to prevent cavities.

Get your dry mouth treated
Dry mouth (Xerostomia) may be caused due to dehydration, anxiety, mouth breathing, smoking, certain medications, etc. It may also be caused by autoimmune diseases like Sjögren’s syndrome which damage the salivary glands. Tooth decay is very common in dry mouth. Identifying the underlying reason of your dry mouth can help in treating it thereby preventing further damage to your teeth from cavities.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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Feeling Stressed or Anxious? Here's How You Can Beat It!

Stress and anxiety are prevalent in today's age, but the overwhelming feelings created, need not dominate and wreak havoc on your life. Overcoming stress is more straightforward than you think. The Anxiety and Depression Association of America (ADAA) have come up with a list of successful coping mechanisms for making depression, stress, and anxiety mere inconveniences. Try a combination of the following strategies. 

1. Time out

When you’re experiencing stress or anxiety, sometimes you need to take a step back. You can try doing yoga, listening to music or getting a massage. Meditating and relaxation techniques can also help ease your mind. When you step away from the problem, it's easier to clear your head.

2. Avoid Alcohol and Caffeine 
While they may seem like an easy, instant fix, they can actually aggravate your anxiety or stress levels, and possibly trigger panic attacks. This does not mean that you need to cut the two out altogether. Rather, limit your daily intake to reduce unwanted stress and aggravation.

3. Get More Sleep  A lack of sleep will have a negative affect even when you are in the best of health, but it is even worse when you're stressed and anxious. In fact, you need more rest and sleep when you’re stressed so make sure not to cut back on shuteye.

4. Deep Breaths  Avoid panicking by focusing on your breath. Inhale and exhale slowly. This is an instant relief to an overwhelming feeling.

5. Eat Well-Balanced Meals  When you’re stressed and anxious you might want to turn to processed snack foods for an instant boost. Alternatively, you may be too anxious to eat and might opt to skip meals. But, for health reasons, it’s important not to do this. Eat whole meals with healthy balanced food choices and keep energy-boosting healthy snacks at hand too.  

6. Dedicate Time to Exercise 

Keeping your body active makes you feel good and helps maintain your overall health, which, in turn, can help you fight stress. Fitting exercise into your daily life does not have to take up large chunks of your time. You can break it down into 3 to 5 sessions of 30 minutes per week. You can try things like walking, dancing, biking or even jogging.

7. Do Your Best A lot of the time we’re too focused on perfect goals that are hard to achieve, increasing our stress levels. Instead, reset the goal posts, try your best, and be proud of your redefined success.  

8. Count to 10 Breathing deeply, counting to 10, or even 20 can be an instant relief. It sounds childish but counting forces you to focus on your breath, and the numbers can briefly distract your rushed or anxious mind.

9. Perspective Accept that you are not God and cannot control everything. It’s important to put your stress into perspective. Consider some other times where you felt stressed and weigh up how relative it is. Have you or others you know had it worse before?

10. Positive Attitude Required  When facing adversity, stress, or anxiety it’s vital to maintain a positive attitude. Not everyone is a natural optimist, but choosing to focus on the positives can help drive away, or at least replace, negative thoughts, enabling you to get on with the task at hand.

11. Talk it Out

It’s hard to bear stress alone. Talking to somebody, will help offload the stressful emotions. Friends and family can often give you perspective. Seek support on online forums or join a stress support group. For some, seeking a professional who is trained to properly listen is a better option.

12. Get Involved  Getting actively involved with your community allows you to have a break from everyday stress and lend your skills to a worthy cause. It can also help you create a support network of friends.

13. Pinpoint Triggers  Becoming aware of anxiety triggers can really help you figure out the best way to cope and decide if it can be avoided. It might be work, family, a place or person. Write down the times you feel stressed and see if you can identify a pattern.

14. Laughter is the Best Medicine  Another way to keep your anxiety at bay is with a healthy dose of laughter. Welcome humor into your life in whichever way you can.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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