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

Sitting Tips For Working Professional

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It is crucial for working professionals to consider sitting tips, as research indicates their importance. Research indicates that people typically spend anywhere from 7.7 to 15 hours sitting each day. Standing while working has been suggested as a partial solution to reduce the health risks associated with prolonged sitting. However, standing for long periods can lead to exhaustion, lower back pain, and leg cramps. The human body is not designed to maintain the same position or endure the same physical load continuously.

It is important to take significant breaks and change body positions frequently. Keep in mind that alternating between sitting and standing can improve blood flow, energy, and alertness.

Sitting Tips For Working Professional

    Whether sitting or standing, it's crucial for workers to adhere to basic ergonomic principles when using computers. Here are few tips for working professional on good posture and flexibility:

    • Position the top of the monitor or display at eye level, use a stand if needed.
    • Keep the monitor at arm’s length distance.
    • Maintain back support against the chair.
    • Take a 10-minute break every hour.
    • Place the keyboard 4-6 inches from the desk edge.
    • Keep forearms at a 90-degree angle to avoid elbow and shoulder pain.
    • For extended periods of time, be sure to prevent static postures from sitting or standing.
    • Do stretching of various parts of for body for flexibility.
    The increase in screen time due to remote work can lead to reduced breaks and increased pressure on the eyes. People, especially those working on a computer for extended periods, are susceptible to eyestrain.

    Eyestrain can result in general fatigue, increased myopia (nearsightedness), and reduced overall performance if not addressed.

    Effects of Blue Light on Health

    • Producing attacks of headache or migraine and worsening pain or other symptoms.
    • Lead to eye fatigue
    • Suppress melatonin hormone production which can lead to disruption of sleep cycle.
    • It can cause damage to the retina of eye and may also contribute to other eye disorders.

    Preventing or Minimising The Effect Of Blue Light For Working Professional

    Remember to give your eyes a break too! Since our eyes are muscles, they need to move regularly. Take a break from your screen every 20 minutes and focus on something 20 feet away for 20 seconds to help prevent eye strain.

    It's also helpful to give your eyes a break by engaging in a quick workout, taking a walk, or doing a non-computer-related activity at least every two hours.

    Consider using anti-blue light screen protectors or blockers for laptops and tablets. Additionally, you can minimize blue light exposure and reduce brightness using the built-in settings.


    References and Further reading:
    1. https://www.ehs.harvard.edu/programs/ergonomics
    2. https://ehs.unc.edu/workplace-safety/ergonomics/