Keep Your Blood Sugar Levels Down With This Guide

Admittedly, most of us will think of diabetes when we hear the term “high blood sugar," and with good reason. Diabetes is very serious, but long before a diagnosis occurs, the body will show signs that someone’s blood sugar levels are elevated. 

Glucose is the main culprit for elevated blood sugar levels, and we ingest glucose via the food we eat. This substance is distributed to every cell in our body, and is an essential nutrient when ingested in the correct doses. The problem is that when glucose levels in the body become too high for an extended period of time, they can result in kidney, blood vessel, nerve and eye damage

In the present day, many people are eating far higher amounts of processed and artificial food than they really should be. This negative change in eating habits is directly leading to incidences of people with high blood sugar increasing around the world. So how can you avoid the same happening to you? The first thing you need to do is know what the signs of high blood sugar are, as well as how to identify them: 

14 signs of high blood sugar
1. Frequent urination and urination during the night 

2. Blurred vision

3. Difficulty concentrating 

4. Dry mouth 

5. Impotence 

6. Recurrent infections 

 7. Slow healing of cuts and wounds 

8. Stomach problems 

9. Constant fatigue or extreme tiredness 

10. Increased thirst 

11. Dry and itchy skin 

12. Constant hunger 

13. Excess abdominal fat/weight gain 

14. Nerve problems

THE GLYCEMIC INDEX

 

If you’re really concerned about the level of glucose you’re ingesting and thus the impact it may be having on your blood sugar levels, you can refer to the Glycemic Index. This index indicates the amount of carbohydrates found in food products to help you determine what you can or cannot eat. It ranges from 0-100. The lower the GI number of a food, the lower its glucose content.

3 High sugar foods to avoid

One slice of white bread – GI score 70 

If you really must eat bread, switch to brown and reduce your glucose intake. 

Rice cake – GI score 78 

If you have blood sugar levels that are relatively normal, having a rice cake is fine to eat as a healthy snack, however, you should avoid rice cakes altogether if your blood pressure is already high. 

Baked potato – GI score 85 

You might think that baked potatoes are perfectly fine to eat as part of a healthy, balanced diet, however you really should avoid them if you’re exhibiting any of the symptoms outlined above. 

Three low sugar foods to enjoy

Walnuts – GI score 15  

Walnuts make fantastic additions to salads, or just eaten on their own. Their GI score is very low, making them ideal to eat if you’re concerned about your blood sugar levels. 

Broccoli – GI score 10 

Although you might have hated eating broccoli as a child, broccoli offers a myriad of health benefits, not least having the ability to repair the damage caused to your vessels by high blood sugar levels. 

Eggs – GI score 0 

Eggs are great for your health and definitely won’t elevate your blood sugar levels. Their GI score is zero, so this means they are completely glucose-free. 

As you can see from all of the above, it’s highly important to keep tabs on the deficiencies and excesses of your diet. Be aware of what you’re putting into your body, so that you don’t end up overloading it with all the sugar that manufacturers put into their food.

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

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A Simple Guide to Treating Your Vision Problems at Home

 Our eyes are among our most important sensory tools. They are the primary way most of us gather information about what's going on around us as we live, work, interact with people, and move around safely. However, with age, our eyesight may dim and our eyes may tire. It is, therefore, very important that we take good care of them through a proper diet, special exercises, and healthy habits that reduce the amount of stress and effort we put upon our eyes. 

But first, how do we even know if we are losing our eyesight?

How do you know if you are losing your sight? 

If you are losing your vision, chances are you may not even know it. Vision loss happens so gradually that you may not recognize you have a problem until it becomes a much larger one. According to the World Health Organization, more than 285 million people worldwide are visually impaired. About 80 percent of those cases could have been avoided or cured with proper treatment. The best way to prevent such deterioration is by going to regular check-ups with your eye doctor, but there are additional things you can do yourself to prevent and treat eyesight loss. 

If you find yourself suffering from sudden and temporary blurred vision, changes in your night vision, changes in how you read and write, increased clumsiness (brushing more and more against objects) or an increased sensitivity to light, then you may be developing an eyesight problem.

If you found out about your problem early, or if you just want to keep your eyes healthy, there are many things you can do for your eyes that are completely natural and highly beneficial.

Natural ways to improve your eyesight: 

 

Eye-friendly Diet: Eating a healthy diet with plenty of fruits and vegetables will keep your eyesight from deteriorating and might even help improve it! Vitamin A, C, and E are all important to eye health as well as foods rich in antioxidants. 

Also, don’t forget to add Omega 3 to your regular diet. These fatty acids are essential nutrients that have great health benefits. Most people know that they are good for your heart, but many don't realize that they can help keep your retinas healthy and slow down age-related eyesight deterioration.

To get all of these great nutrients, you can eat more things like kale, chard, collards, spinach, and carrots. Salmon and tuna are excellent for omega-3 and if you want even more beneficial non-meat protein you can have some bananas, beans or nuts. 

It's important to remember that a change in your diet alone will only protect your eyes from more harm and can only lead to a minor improvement in your sight. 

Perform Eye Exercises 

One of the best ways to naturally improve your vision is to perform daily eye exercises. Don't forget, your eyes have muscles just like your arms or legs. 

Start by doing an eye "warm up." Rub your palms together and place them over your eyes. Hold your hands over your eyes for five to 10 seconds, and repeat 3-4 times. 

Your first exercise should be to just roll your eyes up and down without straining them too much. Look up as far as you can, and then look down. Repeat this 10 times. Now look to each side, repeating 10 times. Finally, roll your eyes in a clockwise motion about 10 times, then reverse the movement and roll them counter-clockwise 10 times as well. 

When you are done, grab a pen or a pencil and hold it at arm’s length, making sure it is at eye level. Focus on the tip as you slowly move it closer to your eyes. Always focus on the tip as you move the pencil closer to you, and then back to arm’s length. Repeat this 9 more times. 

When you're done, massage your temples with your fingertips and gently move to your eyebrows and under your eyes as well. If your eyes feel tired, close them and let them rest for a few moments. Just like at the gym, these muscles can get tired if you overwork them. 

 Lifestyle Changes: 

If we are not careful, bad habits can accumulate over time. Even the little things we do can have negative consequences that keep building up if we are prone to doing them regularly.  

1 – Stop smoking: Smoking can lead to macular degeneration later in life, as well as cataracts.

2 - Make things bigger and brighter:  It's very stressful for your eyes to look at small and dark objects, and doing so regularly may lead to a decline in your eyesight. To prevent this you can do many things - like changing the font size of the text you read and using the zoom option on computers and cell phones. You can also adjust the brightness settings on electronic screens and see if your paper has a larger-print edition. 

3- Take more breaks:  Practice the "20-20-20" rule. If your work or hobbies involve staring at a screen for long periods of time, take a break every 20 minutes, and focus on a point 20 feet away (6 meters) for at least 20 seconds. It will let your eyes relax a bit and change your focus. 

4 - Rest properly: Getting enough sleep at night is important for the health of your eyes. If your eyes are well-rested, they will be in a much better condition during the day.

5 - Wear sunglasses: Too much exposure to ultraviolet light can lead to macular degeneration and cataracts. The old myth about staring at the sun has some truth to it, so avoid it when you can. If you don’t want to wear sunglasses, a simple hat will also protect your eyes nicely.

This is only for your information, kindly take the advice of your doctor for food, 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    

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs