Understand Glycemic Index and Glycemic Load: 5 Key Principles for Better Blood Sugar Control

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Managing blood sugar levels is crucial for overall health, especially for those with diabetes or prediabetes. Two important concepts to understand to manage health and wellbeing when making food choices especially if you want to manage diabetes are the Glycemic Index (GI) and Glycemic Load (GL). Here are five principles to help you make better food choices based on these concepts: 1. Prioritize Low Glycemic Index Foods The Glycemic Index (GI) measures how quickly a food raises blood sugar levels. Foods with a low GI cause a slower, more gradual rise in blood sugar, which is beneficial for maintaining stable energy levels and avoiding spikes. Examples of low GI foods include non-starchy vegetables, beans, and certain fruits like apples, pears, pomegranate and berries. 2. Consider Glycemic Load for a Comprehensive View Glycemic Load (GL) takes into account both the quality (GI) and quantity of carbohydrates in a food. This provides a more comprehensive understanding of a food’s impact on

Digital Mindfulness: Garbage In Garbage Out - Mental Wellbeing and Productivity

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To improve wellbeing, digital mindfulness entails intentionally monitoring technology use and moderating interactions with it. Engaging in digital mindfulness techniques can help to reduce stress, increase productivity, and improve mental health and wellbeing.

Remember: Garbage In Garbage Out applies not only applies to computer systems but also for human mind

For example, Emails are a quick and simple way to communicate. However, one misinterpreted word can lead to anger, confusion, doubt, and fear. Taking a moment to be mindful before sending an email can save a lot of time and energy spent clearing up misunderstandings. Similarly, practicing mindfulness after reading an email can reduce stress and prevent escalation.

Being mindful of our email management can improve productivity and focus by setting aside specific times to check and respond to emails. The same applies for other sources of information and communication,

Taking breaks from consuming unnecessary information can be restorative, especially in the morning when we are most clear-minded and creative.

By implementing a few simple habits, you can significantly improve your mental well-being in relation to email notifications, news notification, youtube or whatsapp notification: 

  1. Turn off automatic alerts or notifications. 

  2. Schedule time for essential information.

After composing an email, social media post, or message, it's essential to pause and ask: 

  • How will this communication be perceived? 

  • Does it contain the necessary information I need to communicate? 

  • Is it necessary to send at all?

These steps will help you to save a lot of time and energy.

Therefore, a key takeaway is that taking a moment for mindfulness before engaging with information can save time and energy, and can also have a positive impact on productivity and effectiveness. Also it will boost mental energy to help you focus on what really matters.

Mindful Meetings: Being Present in the Moment

The greatest gift you can give another person is the value of your full presence. The essence of mindful meetings is to be fully present with the people we are with, for as long as we are with them. In this way, every meeting can be an exercise in mindfulness.

Being fully present with those you are with is not only respectful but also an efficient way to achieve common goals, build understanding, manage time, and make clear decisions.


References and Further reading:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6598008/
  2. https://www.mindful.org/three-benefits-to-mindfulness-at-work/
  3. https://knowledge.wharton.upenn.edu/article/mindfulness-at-work/