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Wednesday, December 4, 2024

Blood sugar levels: from how high the sugar is (fasting and after eating)

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Blood sugar levels that are too high can have negative health consequences. Find out what normal levels are fasting and after eating.
Blood sugar levels from how high the sugar is (fasting and after eating)
  • What is blood sugar?
  • How high is my blood sugar from?
  • Consequences of too high or low blood sugar

Having blood sugar levels that are too high can have negative health consequences, such as diabetes, heart disease, kidney, vision or neurological problems. Similarly, a drop in sugar levels can lead to symptoms such as dizziness, palpitations, confusion and even loss of consciousness.

Therefore, it is advisable to keep blood sugar within certain limits both fasting and after eating, but do you know how high blood sugar is? Read on to find out.

WHAT IS BLOOD SUGAR?

Blood sugar (or blood sugar) is the amount in the blood of a type of sugar known as glucose, which is an important source of energy for the body.

  • Blood glucose levels are regulated by several hormones produced by the pancreas, mainly insulin.

Glucose comes mainly from carbohydrates in the foods and drinks we eat. By eating foods with carbohydrates (bread, rice, fruit, sweets …) our body breaks them down into glucose that it releases into the blood. Insulin helps this glucose to be distributed to all the cells of our body to use as energy or to the liver and muscles to store it as glycogen so that it can be used later.

HOW HIGH IS MY BLOOD SUGAR FROM?

The glucose value above which it is considered to be elevated in the blood differs depending on whether the measurement is performed on an empty stomach or after eating.

  • From how high fasting blood sugar is. After not eating for at least 8 hours, normal adult blood sugar is 70 to 99 mg/dL. Fasting blood sugar is considered high (hyperglycemia) when it is above 126 mg/dl. To confirm the measurements, two tests are usually done. A fasting blood sugar level between 100 and 125 mg/dl is considered prediabetes, meaning it indicates an increased risk of diabetes in the future.
  • After high blood sugar after eating, blood sugar in adults can temporarily rise to about 140 mg/dl. A high blood sugar level after eating is considered high if it exceeds 200 mg/dl.

HOW HIGH IS MY BLOOD SUGAR FROM?

The glucose value above which it is considered to be elevated in the blood differs depending on whether the measurement is performed on an empty stomach or after eating.

  • From how high fasting blood sugar is. After not eating for at least 8 hours, normal adult blood sugar is 70 to 99 mg/dL. Fasting blood sugar is considered high (hyperglycemia) when it is above 126 mg/dl. To confirm the measurements, two tests are usually done. A fasting blood sugar level between 100 and 125 mg/dl is considered prediabetes, meaning it indicates an increased risk of diabetes in the future.
  • After high blood sugar after eating, blood sugar in adults can temporarily rise to about 140 mg/dl. A high blood sugar level after eating is considered high if it exceeds 200 mg/dl.

High blood sugar levels for a long time (chronic hypoglycemia) can be a sign of prediabetes or early diabetes and cause:

  • Kidney damage and increase the risk of chronic kidney disease.
  • Heart disease, such as coronary artery disease, heart attack, or stroke.
  • Nerve damage that can lead to peripheral neuropathy, a disease that causes muscle pain, numbness, and weakness.
  • Vision problems. High blood sugar levels can affect the small blood vessels in the eyes and increase the risk of blindness.
  • Increased risk of infections, as it weakens the immune system.

In addition, in people with diabetes, long-term hyperglycemia can cause life-threatening complications that require immediate attention such as diabetic ketoacidosis (especially in people with type 1 diabetes) or hyperglycemic hyperosmolar coma (type 2 diabetes).

On the other hand, too much physical activity, skipping a meal, drinking too much alcohol, using certain medications, or overdosing on insulin or other diabetes medications can cause blood sugar levels to fall below 70 mg/dl (hypoglycemia). Symptoms of hypoglycemia may include tremors, sweating, dizziness, blurred vision, confusion, irritability, weakness, headache, palpitations, seizures and, in severe cases, coma.

6 vegetables that do not produce gas

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A diet with lots of fiber-rich foods (such as vegetables or fruit) can increase gas in some people. The vegetables that we propose are among the least flatulent.
6 vegetables that do not produce gas

The health benefits of a plant-based diet are undoubted: it helps control weight, prevents chronic diseases, increases energy… However, eating a lot of fiber-rich foods, such as vegetables, legumes, whole grains and fruits, can cause gas.

VEGETABLES THAT DO NOT PRODUCE GAS

Why are gases produced? Gases are the natural result of fermentation of food in the gastrointestinal tract. During digestion, bacteria inhabiting the colon and large intestine ferment undigested carbohydrates (such as fiber and sugars), a process that releases gas. Other factors, such as swallowing air when eating or stress can also contribute to gas production.

Consuming foods rich in fermentable fiber can increase gas production in the gut. However, not all types of fiber are equally fermentable and some may be less likely to cause gas.

To minimize gas production, in addition to chewing food thoroughly, drinking water and exercising regularly to stimulate digestion, you can opt for those vegetables that contain less fermentable fiber.

Next, we propose 6 vegetables that do not produce gas (or that almost do not produce them).

1. CARROTS

Carrots contain very few short-chain fermentable carbohydrates, a group of nutrients also called FODMAPs that can be difficult to digest in the small intestine and are fermented by gut bacteria in the large intestine, which can cause gastrointestinal problems such as gas.

In addition, it is the richest vegetable in beta-carotene, which is converted into vitamin A in our body, important for the health of the eyes, skin and mucous membranes. They are low in calories and provide vitamins C, E and B9 and minerals such as potassium.

You can take it in a thousand ways, for example, as an appetizer in the form of sticks, in juice, in the form of cream or sautéed to serve as a garnish.

2. ASPARAGUS

Asparagus contains non-fermentable fiber, a type of fiber that is not fermented in the large intestine and passes through the digestive tract without being digested.

They are low in calories and rich in vitamins and minerals, such as vitamin C, vitamin K, folic acid, iron, and potassium. They also contain asparagine, an amino acid that acts as a natural diuretic and helps the body eliminate excess water.

3. POTATOES

Potatoes contain resistant starch, a type of starch that acts as a non-fermentable fiber and can help reduce gas formation and improve overall gut health. Their content may vary depending on the type of potato and how they are prepared: cooked and cooled potatoes, for example, contain more resistant starch and are more recommended than baked or fried potatoes.

They are also rich in vitamins and minerals, such as vitamin C, potassium, vitamin B6, and iron.

4. ZUCCHINI

Zucchini is low in fermentable fiber and is easily digestible, which can help prevent gas.

In addition, it is low in calories and rich in nutrients, such as vitamin C, B6, folic acid, potassium and manganese.

It is very versatile and therefore include in countless dishes, either steamed, sautéed, roasted …

5. CUCUMBER

Cucumber is also low in fermentable fiber. In fact, unlike many vegetables, cucumbers are relatively low in fiber, so there’s little chance of your belly swelling.

It is very refreshing and moisturizing (95% is water) and is rich in vitamins and minerals.

6. LETTUCE

Although there are people who accuse lettuce of causing gas, in reality the gases when eating lettuce are usually due to the state of the microbiota. Most leafy greens (such as lettuce, spinach, Swiss chard, or kale) are rich in non-fermentable fiber and therefore do not usually cause gas, even in people with irritable bowel syndrome (although tolerance may vary). If you experience gas when eating lettuce, chew its leaves well and add fennel, cumin or oregano to the dressing.

Lettuce is also low in calories and rich in water, which makes it an excellent choice for promoting hydration. And it is not only used for salads, you can use it in many dishes such as sandwiches, tacos, creams, juices …

3 steps to start practicing yoga at home

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If you feel like you need to start taking care of your body and mind, you may want to practice yoga at home. We give you 3 keys to get started in this discipline and turn this practice into a habit that can be transformative.
3 steps to start practicing yoga at home

When the body asks to be more agile, dynamic, strong and vital, it is time to start taking care of yourself, to leave behind a more sedentary lifestyle and choose what type of exercise to adopt as a routine. Also often, the body and mind ask for calmer, to remove stress, to live more connected with oneself, to eliminate blockages and to love oneself more.

In these cases, practicing yoga at home is an excellent option to achieve a healthier body and mind. And it is that this discipline provides a complete exercise that helps to activate in the morning, to relax in the afternoon, to feel stronger, to live with more connection and awareness.

Yoga, literally, means ‘union’, and is a path of self-knowledge to reach fulfillment as a being through the fusion of body, mind and spirit.

The ultimate goal of yoga is to know the nature of existence and to achieve a stable mind in a healthy body.

Yoga – which has its origin more than 15,000 years ago in the Vedas, ancient sages of India – goes far beyond the simple fact of practicing postures. The first yoga texts found, those of Patanjali, show the philosophy of yoga through 8 branches or paths towards self-realization.

Yoga is a lifestyle, it is an intention to be a better person, to know ourselves, to know the reality that surrounds us, to act in an aligned way with our heart and to feel full and happy. How to get started? We show you 3 keys to get started in this discipline.

1. START WITH ONLINE YOGA CLASSES

For yoga to be effective, it is essential to practice it well, performing the postures correctly. If you do not know where to start, we propose the online course of initiation to yoga that Eva Roca offers through the Cuerpomente School.

This course is a complete and rigorous guide to get started in yoga without leaving home, whatever your age and your physical form. Its objective is to integrate the practice of yoga into the habit of your daily life and bring you all its benefits. If you want to try the course, you can access the first class for free here. This course can be practiced whenever and wherever you want, allowing you to explore the benefits of yoga at every moment of the day:

  • Find your moment. The ideal is to practice in the morning, after getting up, fasting or in the afternoon on an empty stomach, having done digestion. Yes, you can drink water before practice half an hour before.
  • Observe the effects of yoga. You will notice that in the morning your body is stiff and not as flexible as in the afternoon. Instead, the mind is lighter and more serene. In the afternoon your body is more agile and flexible, although the mind is noisier.

Allow yourself to combine and practice in the morning and afternoon.

  • Open yourself to change. Create an intention to excel in postures and explore new corners of your body.

To start practicing yoga you will only need a mat (choose a non-slip and made of biodegradable materials). You’ll also need a block (you can also use an empty box or a thick book inside a cloth bag, for example), a ribbon, a blanket, and a cushion.

2. PRACTICE BREATHING DAILY (PRANAYAMA)

Undoubtedly, the breath is the path that leads us to the deepest and most subtle states of our being. Breathing with awareness will bring us into the present moment and calm our mind. It prepares us for our inner journey.

Pranayama is the control of breathing and is key in the practice of yoga. Prana is life, vital energy and yama means ‘discipline’, ‘control’. Pranayama provides energy and strength to our body through energy channels, balances the mind and creates the panic or energetic conditions to establish the union body, mind and spirit.

If you want to know more about pranayama, you can check this article and start breathing well.

3. MAKE IT A HEALTHY HABIT

Practicing only one day a week brings hardly any visible benefit, since everything you have managed to stretch and tone that day you lose in the next 6 days, and then the practice requires a lot of effort again.

The ideal and transformative practice of yoga is 6 days a week. To make it a habit, start with a practice of 3 days a week, and increase it by 1 day every 6 months until you reach 6 days.

Ginger: how to plant it at home, harvest it and care for it

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You can plant ginger in a warm and bright place in early spring. We explain how to do it and what you should pay attention to when caring for your ginger plants.
Ginger how to plant it at home, harvest it and care for it

Spring, when the sun shines brighter again, is the ideal time to plant ginger. If you have a place next to a bright and warm window without direct sun, you can even grow it in winter.

PLANTING GINGER IN THE GARDEN OR ON THE BALCONY?

As ginger is native to the tropics, it needs a stable climate with high humidity. The ambient temperature of interiors is ideal for plants, which is why ginger thrives best indoors or in the greenhouse.

In the summer months, when temperatures exceed 20 ºC even at night, you can place ginger perfectly on the balcony or terrace. WHAT GINGER TO PLANT

To grow your own ginger, you need to buy organic ginger. Look for fresh and firm rhizomes. If you grow fresh ginger without treating, it will work much better.

The rhizome of ginger may have small green “eyes” or shoots, which are the beginning of a new plant.

PLANTING GINGER, STEP-BY-STEP INSTRUCTIONS

  • Soak a fresh rhizome with well-developed “eyes” in warm water overnight.
  • The next day, cut the rhizome into pieces with three to four knots each.
  • Fill two-thirds of one or more medium pots with nutrient-rich soil.
  • Coloca the pieces of ginger in the ground with the side cut down.
  • Cover the rhizomes with a layer of soil or humus about 3.5 cm thick.
  • Wet the soil daily with sprayer.
  • You can also cover the pots with cling film to ensure optimal moisture.
  • After two to four weeks, the first shoots should be visible.

HOW TO CARE FOR GINGER PLANTS

THE RIGHT HUMIDITY

Always keep the soil of the pots slightly moist, but you should definitely avoid waterlogging, otherwise the roots could rot.

Be sure to water ginger plants with limeless water. You can filter tap water or use rainwater. While the plant has not developed, water use a spray bottle and occasionally spray the leaves. When the seedlings are a little larger, you will be able to water the plants normally.

IDEAL LOCATION

Plants like heat: they grow best at about 24 ºC. That is why ginger thrives best on the windowsill.

When the first shoots can be seen, you can place the ginger plants in a slightly sunny or partially shaded place.

Ginger can exceed one meter in height. In order for the roots to have enough room to thrive, you need to transplant them into a larger pot after about two to three months. With the additional fresh soil, the plants also receive new nutrients.

When spring is over and temperatures are high enough towards the end of May, you can leave ginger plants indoors or place them in a warm, sheltered, slightly sunny or partially shaded place in the garden or on the balcony. Towards the end of summer, when the leaves turn yellow, consider keeping the plants a little drier.

APPEARANCE AND FLOWERING OF THE GINGER PLANT

The plant forms long, sessile leaves (without petiole) on a single thick stem. This gives it a cane-like appearance. The flowers sprout as stem cones and reach a length of up to 25 cm. The flowers range from red to violet and exude a sweet and pleasant aroma.

WHEN AND HOW TO HARVEST GINGER?

The first green rhizomes of home cultivation can be harvested after about eight to ten months. The harvest usually occurs in late summer.

At the latest, when the leaves have died in autumn it is time to harvest the rhizomes, as they will have developed their characteristic spicy flavor.

To harvest it, you can cut the dried stems and dig up the rhizomes. It is also possible to cut only a piece of the rhizome if you want to continue growing the plant.

STORE RHIZOMES CORRECTLY

You should store the harvested rhizomes in a cool, dry place. A good place is the vegetable compartment or the fridge door.

GINGER PLANTS “HIBERNATE”

Ginger enters a resting phase during the winter, but does not hibernate itself. In areas where minimum temperatures do not fall below 10°C, ginger remains dormant during the winter months. During this resting phase, the plant can lose its leaves and go dormant.

If you want the ginger plant to overwinter, you can simply leave it in the pot as it is. Place it in a cool and dark place, with temperatures of around 10 ºC. During this time, you should not water the plant, as it is in hibernation. In spring, when the vegetation phase begins again, you can transplant the plants and water them again.

Emotional lability: may be the source of extreme mood swings

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Emotional lability involves a lack of control in the recognition and regulation of emotions characterized by extreme mood swings.
Emotional lability may be the source of extreme mood swings
  • What is emotional lability?
  • What is not emotional lability
  • Why emotional lability occurs
  • Emotional dance: how to work in therapy

We all have emotional ups and downs or moments in which we live emotions very intensely. However, when these changes are very extreme or you react too exaggeratedly, we talk about emotional lability.

WHAT IS EMOTIONAL LABILITY?

The term “emotional lability” refers to abrupt, disproportionate and uncontrolled mood swings, which occur even if there is no specific reason. It can also manifest itself when a person reacts in a very exaggerated way to a more or less neutral situation, or showing temporary states of euphoria or sadness.

In general, the person who suffers episodes of emotional lability has difficulty properly managing their emotions and is overwhelmed by them without being able to control them. For example, you may suffer fits of laughter in a situation that is not so funny or episodes of intense crying for a small setback. In more severe cases, these reactions can be contradictory, for example, laughing about something sad or crying intensely in the face of a funny situation.

Emotional lability implies a poor ability to recognize and manage one’s emotions.

WHAT IS NOT EMOTIONAL LABILITY

Emotional lability is not a psychological disorder in itself, but is the manifestation or symptom of other more global problems. It is important to differentiate emotional lability from other more serious psychological or psychiatric states such as bipolarity or depression.

In these disorders, emotional changes are deeper and more prolonged. In addition, they usually last several weeks or months, while alterations in emotional lability last only a few hours.

On the other hand, there are certain moments in our life when we have special hormonal conditions that can cause emotional lability. For example, in adolescence, during pregnancy or menopause, there are strong hormonal changes that can cause episodes of very intense emotional reactions. This type of emotional lability can be understood as part of the process of change and adaptation, and should never be considered a problem.

WHY EMOTIONAL LABILITY OCCURS

There is still controversy about the cause of emotional lability. Some currents point to neurological problems in the limbic system (center of regulation and control of emotions). Data that support this idea is that emotional lability is detected in people suffering from sclerosis, cardiovascular accidents, Parkinson’s or Alzheimer’s.

On the other hand, emotional lability can also be understood from a more psychological point of view, in the sense of poor learning of emotional management. People who have not had a healthy family model or who have suffered mistreatment or abuse in their childhoods, have not learned to manage their emotions in a balanced way and can reach the extreme of lack of control that emotional lability supposes.

Much more research is still needed to understand and treat emotional lability.

EMOTIONAL DANCE: HOW TO WORK IN THERAPY

In therapy, you can work very effectively to learn to recognize and manage emotions. Keep in mind that brain plasticity allows us to reinforce certain areas of our brain that have not had the right stimulus in the past. In this way, we can strengthen healthy learning that could not be done during childhood.

Steps we follow in my practice:

1. RECOGNIZE EMOTIONS

A first step is to be able to listen and name what we are feeling at each moment. Many people tell me, in consultation, that they feel things, but that they cannot define them. In the case of emotional lability, we place great emphasis on connecting and listening to one’s emotions.

2. IDENTIFY THE INTENSITY AND IMPORTANCE OF EMOTIONS

Once the emotions are recognized and named, we must place them on a scale of intensity. In every situation, we can ask: How important is what is happening? Is my emotional reaction proportional to the situation itself?

3. APPLY RELAXATION TECHNIQUES

Through simple breathing and visualization exercises, the person learns to observe their mental/emotional state and manage their stress and anxiety levels. If incorporated as part of a daily routine, it is a great tool in emotional regulation.

Does thrush cure itself?

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The overgrowth of the Candida fungus can be due to a weakened immune system and strengthening it is of great help to recover and avoid relapses.
Does thrush cure itself
  • What is thrush?
  • What are the symptoms of candidiasis?
  • Does thrush cure itself?

People who often suffer from thrush often wonder if thrush will cure itself. In some cases, thrush may go away on its own without treatment. This is more likely to occur when the infection is mild and the person has a strong immune system that is able to fight it.

A strong immune system is key to preventing many diseases. It protects us against foreign invaders (such as viruses, bacteria or fungi), and also prevents an overgrowth of microorganisms that inhabit our body. That is why taking care of our defenses is essential to avoid and combat candidiasis. We tell you how to improve immunity to encourage candidiasis to cure itself.

WHAT IS THRUSH?

Candidiasis is an infection with the Candida fungus. This fungus can be found naturally in our skin, mouth, digestive tract or vagina without causing any kind of problem. Under normal conditions, our immune system is able to keep the growth of Candida in the body under control. In some cases, however, this fungus can multiply and cause an infection.

The main risk factors associated with candidiasis are the use of antibiotic medications for a long time, hormonal changes, poorly controlled diabetes, obesity and having a weakened immune system.

Although not usually considered a sexually transmitted disease, thrush can be transmitted during sex if one partner has the infection. In this case, it especially affects women. In fact, it is estimated that up to 75% of women will have at least one episode of vaginal thrush in their lifetime, and more than half will have two or more.

Candidiasis can also affect other areas of the human body such as the skin, nails, mouth, throat or urinary tract.

WHAT ARE THE SYMPTOMS OF CANDIDIASIS?

The symptoms of thrush are different depending on the area of the body affected, but usually include redness, swelling, itching, and pain.

Vaginal candidiasis also causes abnormal discharge (thicker or whitish and smelling different than usual) and pain when urinating and during sex.

DOES THRUSH CURE ITSELF?

Treatment of thrush depends on the area of the body, the type and severity of the infection, and may include antifungal medications, hygiene measures to prevent the fungus from proliferating, and dietary changes (such as avoiding sugar, alcohol, and processed foods and increasing intake of probiotic foods such as yogurt) and lifestyle.

In some cases, thrush may go away on its own without treatment. This is more likely to occur when the infection is mild and the person has a strong immune system that is able to fight it. In this sense, strengthening the immune system can help fight candidiasis and some of the measures to achieve this are:

  • Follow a healthy diet that includes nutrient-dense foods, protein, and healthy fats. It is important to ensure a good supply of vitamin C, vitamin D, zinc and probiotics.
  • Perform physical activity on a regular basis. Regular exercise can help improve blood circulation and increase the production of immune cells.
  • Get enough sleep, because lack of sleep is one of the factors that weaken the immune system.
  • Reduce stress, as chronic stress also impairs the immune system. Relaxation techniques such as meditation, yoga or deep breathing are of great help to achieve this.
  • Avoid tobacco, alcohol and other toxic substances.

However, time should not pass and wait for thrush to heal on its own because it could get worse and cause serious complications, such as infertility, invasive infections (such as candidemia, when the infection enters the blood), permanent skin damage or pregnancy complications.

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