Tip of the day – Blog 1

Dos and Don'ts


Blood sugar levels

There’s so much in the news these days about obesity or everyone needing to find ways to live healthier longer lives, so I thought I would write about the benefits of managing our blood sugar levels.  It is something that is often over looked but it is vital for us to feel good because to much sugar can initially give us a high but it can also, leave us feeling much worse and sluggish if not managed properly.  We all have days where we pig out and eat lots of junk food but if we were to do this every day, it could become really bad for us and lead to unhealthy habits, illnesses and diseases that are much harder to manage.  The best thing, is for us to try and find a balanced diet where we don’t completely cut out unhealthy foods or snacks but we eat it in moderation occasionally.    

Eating regularly maintains blood sugar levels, by trying to eat smaller meals more often this can help people manage our symptoms much better and aid in helping with weight loss.  Skipping meals never helps even though many of us do it, in the long term it will make us turn to unhealthy foods and can actually make us gain weight.  The old saying of “Eat breakfast like a king, lunch like a prince and dinner like a pauper” is so true and I would add at least 2 snacks in between for a more balanced diet.  A lot of people believe that they are not allowed any sugar in their diets but this misconception is wrong, a bit of sugar in the diet is perfectly normal, just not a vast amount.  By using less sugar this can help with diet, weight loss, improve our overall health, stop teeth decaying and restore our blood sugar levels to normal making us feel good.  Everybody is different and some people can handle a bit more than others but by overdoing it, it can leave us feeling unwell or even worse bring on symptoms that can become serious, if ignored.  People with diabetes are most at risk if they do not manage their diet properly.  The consequences of not listening to specialists, can even become fatal for some people so it is vital to listen to the advice given and follow any plans created for you.

Try using these instead

  • Try using sweeteners in tea or coffee instead of sugar
  • Drink water, low fat milk or sugar free drinks
  • Use fruit juices or smoothies with no added sugars
  • Use low fat spreads or fruit spreads for toast instead of syrup, marmalade or chocolate spread
  • Try reduced sugar products, such as zero sugar
  • Choose tins of fruit in juice, instead of syrup
  • Choose cereals that are not frosted or covered in sweet products such as, chocolate or honey

The NHS states that “adults should consume no more than 30mg of free sugars a day, (7 sugar cubes) and children age 7-10 should have no more than 24mg a day, (6 sugar cubes) and children ages 4-6 should have no more than 19mg a day (5 sugar cubes) and there is no guidance for children under 4” but we should not give them many sugary items anyway, as it is not good for them. 

Most foods and drinks come with what the government calls ‘free sugars,’ these are packed with sugar most people don’t realise how much sugar are in most products, they think that because they are eating fresh fruit or yoghurts that they are being healthy and can eat as much as they like but it doesn’t actually work like that.  We should read the labels or ingredients list for the best idea of what we are eating, even though its not always a quick and easy task if your trying to complete a weekly food shop, it would take forever to read every label.  If we do it occasionally with certain products, overtime we will know what is in some items and have a better understanding of what we are actually eating.

Along with managing our blood sugar levels we should be adding exercise into our lives, it doesn’t need to be anything strenuous just something to  keep the blood flowing and to give us healthy minds and bodies.  It is also, really good for us, you can do it by yourself or with friends whatever you prefer.

If anyone thinks they might be having problems with managing their sugar intake or any of the symptoms in the diagram below, please speak to your doctor they are there to help.

Thanks for reading and stay safe.  Hope you enjoyed the first part of my miniseries, come back for the 2nd part soon.


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