In today’s hectic schedules, making time for self-care is essential for preserving balance and well-being. That's why setting aside a specific day, such as Self-Care Sunday, could turn out to be a game changer. By emphasising self-care on this day, individuals can give themselves permission to slow down, prioritise their needs, and engage in self-love. Moreover, engaging in activities that promote well-being can help to reduce stress, improve mental and emotional health, and increase self-awareness.
Intuitive eating is an eating philosophy and one such practice of committing self-care that empowers individuals to become experts on their own bodies and hunger signals. Essentially, it is the inverse of a regular diet. It does not place restrictions on what to avoid or when to consume. In addition, it is also important for an individual to keep a check of their Glycemic index as it directly affects the blood sugar. Let’s now delve into its insights for better understanding.
Role of Glycemic Index (GI) in Blood Sugar Control
The glycemic index (GI) is a measure of how rapidly a food causes blood sugar to rise. Only meals containing carbs have a GI. Oils, fats, and meats do not have a GI, but in diabetics, they can alter blood sugar levels. It is the most commonly used to rank carbohydrate-containing foods based on how slowly or fast they digest and raise blood glucose levels over some time, which typically takes 2 hours. In general, low GI meals cause blood glucose levels to rise gradually whereas foods with a high GI can raise blood glucose levels fast. People who seek to improve their intuitive eating should avoid meals with a high GI.
Foods Ranking as Per Glycemic Index
Foods that fall within distinct GI ranges are referred to as 'low GI',' medium GI', and 'high GI'. The size, consistency, viscosity (internal friction or 'thickness') and ripeness of a food item affect its GI. As not all carbs function similarly in the body, some cause a sudden sprint in blood sugar, while others function more slowly, preventing big or rapid increases. The GI scale ranges from 0 to 100. Pure glucose has the highest GI, assigned a score of 100.
These range values along with some examples of food are:
- Low GI (Less than 55) - Examples consist of milk, pasta, lentils, beans, grainy bread and oats
- Medium GI (55 to 70) - Examples consist of honey, basmati rice, orange juice and wholegrain bread
- High GI (More than 70) - Examples consist of potatoes, short grain rice and white bread.
Ways to Follow Low-Glycemic Eating
Eating low-GI meals can help in developing better control over blood sugar. In addition to carbohydrate tracking, paying attention to the GI of meals can assist control of diabetes.
Some more ways that can be incorporated for following low-glycemic eating are:
- Eat plenty of non-starchy vegetables, legumes, and fruits including apples, pears, peaches, and berries. Even tropical fruits such as bananas, mangoes, and papayas have a lower glycemic index than traditional sweets.
- White potatoes and refined-grain goods, such as white bread and spaghetti, should be limited to modest portions.
- Consume grains in their least processed form possible: "unbroken," such as whole-kernel bread, brown rice, and whole barley, millet, and wheat berries; or conventionally processed, such as stone-ground bread, steel-cut oats, and natural granola or muesli breakfast cereals.
- Choose foods containing healthy fats, such as olive oil, nuts (almonds, walnuts, pecans), and avocados, but in moderation. Limit the amount of saturated fat in dairy and other animal products. Avoid partly hydrogenated fats (trans fats), which are commonly found in fast food and packaged meals.
- In between meals, eat a healthy protein source such as beans, fish, or skinless chicken.
- Along with the principles aforementioned, the consumption of a Moderate tablet which is a natural, trademarked botanical extract, absorbs carbs and calories by up to 40%. It helps in moderating post-meal sugar as well as insulin spikes. Moreover, it also supports gut bacterial growth, lowers appetite, and increases satiety.
GI can be a useful notion for making healthy dietary substitutions, such as eating oats instead of cornflakes or grainy bread instead of white bread. However, it is not always practical or essential to pick just low-GI meals. There is room in a balanced diet for moderate to high GI foods, and many of them may be good providers of nutrients.
Moreover, becoming a mindful eater can help an individual eat more responsibly by selecting nutritious meals and promoting the well-being of the environment. Take note that intuitive eating is a habit that requires time and patience to incorporate into the daily routine.
Including Additional Strategies for Well-Being
In addition to focusing on intuitive eating and glycemic index, there are several other strategies you can include into your Self-Care Sunday routine:
1. Mindful Movement
Pair your mindful eating practices with gentle exercise or movement, such as yoga or a leisurely walk. Physical activity promotes digestion and enhances overall well-being by reducing stress and boosting mood.
2. Relaxation Techniques
Incorporate relaxation techniques such as deep breathing exercises, meditation, or aromatherapy into your self-care routine. These practices can help promote relaxation, reduce anxiety, and improve overall mental well-being.
3. Connection with Nature
Spend time outdoors connecting with nature, whether it's gardening, hiking, or simply enjoying a picnic in the park. Nature has a calming effect on the mind and body, promoting relaxation and grounding.
4. Adequate Rest and Sleep
Prioritize rest and sleep by ensuring you get enough quality sleep the night before Self-Care Sunday. Adequate rest is essential for overall health and well-being, helping you feel refreshed and rejuvenated for the day ahead.
5. Hydration
Stay hydrated throughout the day by drinking plenty of water or herbal teas. Proper hydration supports digestion, cognitive function, and overall health, helping you feel energized and revitalized.
By incorporating these additional strategies into your Self-Care Sunday routine, you can create a holistic approach to well-being that nourishes your mind, body, and spirit. Remember that self-care is a journey, and it's essential to listen to your body's needs and make adjustments as needed along the way.
