Life style
How Spinach Helps Manage Blood Sugar Levels Naturally
This low-calorie food is full of nutrients that are good for your body in several ways. From boosting the immune system — your body’s defense against germs – to helping your heart, its advantages might surprise you
Diabetes:
What is it that makes spinach a great vegetable for managing blood sugar levels and control diabetes and how to use it best to ensure it keeps your healthy?
You may hate it and find it extremely bitter, spinach or palak is not everyone’s favourite. But, it is known as a superfood; all thanks to its high fibre, lutein, folate, iron and calcium content, which makes it great for each one of us. Turns out, spinach is exceptionally good for diabetics even if you eat it in relatively large quantities. This water-soluble veggie has a negligible effect on blood sugar, making it a good food to choose if you are following a diabetic diet that’s rich in fibre and protein. In fact, the American Diabetes Association denotes spinach as a superfood for type-1 and type-2 diabetes. So, what is it that makes it a great vegetable for managing blood sugar levels and control diabetes and how to use it best to ensure it keeps your healthy?
Spinach For Diabetes:
Spinach is a rich source of fibre, which doesn’t digest easily. So, spinach does not cause immediate spikes in blood sugar levels. Soluble fibre is, in fact, responsible for reducing blood glucose levels and control diabetes. Each cup of cooked spinach is said to have about four to five grams of fibre.
Spinach is a non-starchy veggie, which means it does not have much effect on blood sugar levels. So, you can enjoy the green delight as much as you want.Spinach is considered a low-glycaemic index food, and foods that have low GI are said to have little or no effect on the blood sugar levels.
Diabetics are generally recommended to limit their carbohydrate consumption. Spinach is a veggie that is low in carbohydrate content, which keeps diabetes in check.Spinach is super-low in calories, and foods that have few calories are generally responsible for stabilising blood sugar levels. Moreover, low-calorie foods also help maintain your weight, which is crucial for diabetics.
Spinach, sometimes considered a super food because of its high fiber, lutein, folate, iron and calcium content, is good for even diabetics to eat in relatively large amounts. This water-soluble vegetable has only a minimal effect on blood sugar, making it a good food to choose if you’re on a diabetic diet.
Spinach Carbohydrates
Carbohydrates are the nutrients that have the greatest effect on blood sugar levels. In general, the higher the carbohydrate content, the more of an effect a food will have on your blood sugar. One serving of carbohydrates for a diabetic contains 15 grams of carbohydrates. Each cup of raw spinach only has 1.1 grams of carbohydrates, and each cup of cooked spinach has just 6.8 grams.
Effect of Fibre
Since fiber isn’t digested, it doesn’t increase your blood sugar levels like other types of carbohydrates. Soluble fibre can actually decrease your blood sugar levels. Each cup of cooked spinach has 4.3 grams of fibre , or 17 percent of the daily value. About one-third of this fibre consists of soluble fibre
Glycemic Index
The glycemic index estimates the effect a food will have on your blood sugar levels. Foods that are low on the glycemic index aren’t likely to cause spikes in your blood sugar levels after you eat them, while foods that are high on the glycemic index tend to have this effect. All nonstarchy vegetables, including spinach, are low on the glycemic index.
Consumption Recommendations
Diabetics should limit their carbohydrate consumption so less than half of their calories come from carbohydrates. However, they should consume at least three to five servings of vegetables per day. Because nonstarchy vegetables such as spinach are so low in both carbohydrates and calories, you can consume even more than this minimum, notes the American Diabetes Association.
Although it is safe for most people to eat a bowl of spinach per day, you should be careful to eat it in moderation.Spinach is a dark leafy green crop with an impressive nutrient profile. Rich with a multitude of essential vitamins, minerals, and nutrients, spinach is a well-known low-calorie ingredient used in many different types of diets. Spinach is also loaded with antioxidants, iron, calcium, and more that make it essential for improving the body inside and out. Learn about the pros and cons of eating spinach every day.
What are the health benefits of spinach?
This vegetable helps in reducing the risks of high blood sugar, high blood pressure, and cancer. Spinach is also good for the skin, hair, and eyesight. Advantages of eating limited quantities of spinach every day include:
Vitamins:
Spinach is rich in vitamin B and other important vitamins such as A, E, K, and C that helps to improve the skin texture and treat numerous skin-related disorders. Spinach also helps to protect the skin from the harmful ultraviolet radiation of the sun. It promotes healing of the skin in case of sun damage and prevents premature aging, skin cancer, and other dermal disorders caused by the sun. Because of the presence of vitamin A in spinach, it boosts immunity by preventing infections and inflammations to a large extent. It strengthens the mucous membranes of the respiratory, urinary, and intestinal tracts. Vitamin A is also a major component of the lymphocytes (white blood cells) that combat diseases in the human body.
Minerals:
Spinach contains minerals such as potassium, magnesium, copper, zinc, and manganese. These help the body regulate body fluids, cell functions, heart rate, and blood pressure. Spinach is particularly beneficial in treating iron deficiency (anemia) because it is rich in this micronutrient. Besides correcting anemia, iron also helps in the activity of several enzymes. 100 grams of spinach contains around 25% of the daily requirement of iron.
Antioxidants:
Spinach is regarded as a superfood because of its abundance of healthy antioxidants (substances that prevent damage due to free radicals in the body). Its fresh leaves are a great source of vital antioxidants, vitamin A, vitamin C, and antioxidant flavonoids such as lutein, zeaxanthin, and beta carotene. Vitamin C is great for the body’s immune system, helping to develop resistance against infections and fight off free radicals. 100 grams of fresh spinach has a whopping 47% of your recommended daily allowance of vitamin C. Vitamin A is also considered an antioxidant, fighting off toxins, bacteria, viruses, and any other nasty little invaders seeking to destroy your cells and cause illnesses and disease.
Anti-inflammatory:
Spinach helps in providing relief from several types of inflammatory diseases such as arthritis, osteoarthritis, asthma, and even migraine headaches.
Prevents damage to the brain and nervous system:
Spinach helps in maintaining brain functions, especially in patients of advanced age. The high content of vitamins C and K and folate helps keep the nervous system functioning properly. It also improves the processing abilities of the brain. Spinach helps in the synthesis of sphingolipids that is a crucial fact in the myelin sheath of the nerve cells.
Gastrointestinal disorders:
Spinach contains high quantities of beta carotene and vitamin C that maintain gastrointestinal health. It protects the colorectal cells from the cancerous growths caused by the effects of free radicals. The folate content in spinach prevents DNA damage and harmful mutations of the colon cells.
Muscle growth:
Spinach reduces stress on the muscles by strengthening the muscular tissues. Magnesium, zinc, and other nutrient content help to sleep better that helps the body to heal and recover faster.
Bone health:
Spinach is useful in maintaining and strengthening the bones because of its calcium content. It also has high levels of vitamin K and magnesium, which could reduce the risk of fracture and can work in tandem with vitamin D to increase your bone density and help the body’s calcium balance. Vitamin K is also needed for blood clotting. It helps to prevent the early onset of osteoporosis. Spinach helps in the building of muscle tissues and the growth of collagen.
Hypertension:
Spinach is an effective remedy for high blood pressure or hypertension. It also helps to reduce stress and anxiety. Spinach contains both high amounts of potassium and nitrates that work to lower blood pressure to healthy levels.
Blood sugar:
Spinach contains protective steroids called phytoecdysteroids. This steroid increases glucose (sugar) metabolism and helps to keep blood sugar levels stable. This is extremely beneficial for people with pre-diabetes, diabetes, or other forms of the metabolic syndrome because it minimizes the requirement for the critical metabolism-regulating hormone, which is insulin. Spinach nutrition also contains a good amount of fiber in each serving, which can help slow the absorption of sugar into the bloodstream to keep blood sugar levels steady. Several other specific compounds found in spinach have also been found to reduce the risk for complications that can arise as a result of diabetes.
Vision: Spinach nutrition contains vitamin A in the form of carotenoids, which benefit eyesight by preserving the health of the retina (the light-sensitive layer in the eye), macula (an oval area near the center of the retina), and cornea (the transparent layer in the front of the eye). Spinach’s carotenoids such as lutein and zeaxanthin are some of the primary antioxidants needed for eye health, especially with advanced age. – BBC
Life style
Crafting catwalk elegance behind the scene
By Zanita Careem
While the spotlight at Colombo Fashion Week shines brightly, dazzling couture and celebrated designers, the true heartbeat of the event often lies behind the curtains. Backstage is where creativity meets pressure, precision and passion, a world powered by hairstylists, makeup artists, dress designers, choroegraphers and production teams work tirelessly against the clock.
At Colombo Fashion Week, the spotlight may belong to designers, but just behind the runway lights, another story unfolds – one of precession, pace and transformative artistry.
At the heart of it all stands Ramani Fernando, the quiet force who has shaped the face of fashion in Sri Lanka for decades. Long before the first model takes her stride, Ramani Fernando and her team are already at work. Backstage is a flurry of motion, hair dryers humming, brushes sweeping, palettes opening and closing in rhythm. Yet amid the chaos there is a remarkable sense of order. That order is Ramani. For years, she has been the official hair and beauty partner of Colombo Fashion Week, curating looks that not only complement but elevate each designer’s vision. Whether it is sleek, pulled back aesthetic for a structured collection or wild textured volume for a more experimental line her work ensures that beauty becomes an extension of fashion.
The crew of CFW is more than a just a team comprising some of the country’s most skilled stylists and make up artistry. Many of them trained in her own academy, the crew operates under intense pressure with seamless co-ordination.
“A single show can demand dozens of looks in a matter of hours. Multiple designers each with a distinct creative direction, rely on the team to interpret and excute their vision and precision. Timing is everything. There are no second takes. Every strand of hour, every stroke of make up must be fearless before the model steps onto the runway. And yet what stands out is not finish , nor the speed, but the consistency said Ramani. Colombo Fashion Week has increasingly positioned itself on the global fashion map, and beauty plays a crucial role in that evolution. Each season, Ramani Fernando’s team introduces looks that are not only trends driven but often trend-setting within the local industry.
In the end, the curtain does not just hide preparation,it protects the chaos,creativity,and colloboration that make the final moment possible.
- Crafting confidence behind the curtain
Life style
Early diagnosis, better chances and stronger hope
Senior Consultant Cancer Surgeon Dr Anuruddha Thewarapperuma on…
In a timely and though-provoking session held at Apeksha Hospital, Senior Consultant Cancer Surgeon Dr. Anuruddha Thewarapperuma addressed one of the most pressing health concerns facing modern society, the growing prevalence of cancers and the importance of early detection.
Speaking to the ‘ Sunday Island,’ Dr Anuruddha stressed that awareness and timely medical intervention continue to be the strongest weapon in the fight against cancer. In Sri Lanka many cancer patients still arrive at hospitals during the advanced stages of illness, but the role of awareness, early detection and compassionate medical care has never been more vital to most patients.
Speaking on the growing burden of cancer in Sr Lanka, Dr Anuruddha stressed that one of the biggest challenges we face is delayed diagnosis. Many patients first seek treatment from family doctors, or attempt to ignore symptoms, often believing they are a minor health issue. By the time they meet a specialist, the disease may already be in an advanced stage
Cancer is no longer a disease affecting the old, he explained. Today we see younger patients, as well, especially with breast cancer, colorectal cancer, and lung and oral cancer
Dr Thewarapperuma, who specialises in complex cancer surgeries, including breast, colorectal, pancreatic and lung cancers, highlighted that breast cancer remains one of the most common cancer among women in Sri Lanka. He urged women to undergo regular screenings and immediately seek medical advice if they notice unusual lumps, skin changes or discharges. Colorectal cancer, another rapidly rising concern, often begins with silent symptoms. He pointed out that warnings signs, such as changes in bowel habits, rectal bleeding, unexplained weight loss and persistent abdominal discomfort, should never be ignored. Lifestyle changes, unhealthy diets, and lack of excercise, are among the contributing factors behind the increasing numbers.
With Sri Lanka witnessing a steady rise in cases of breast cancer, colorectal lung and oral cancers, he noted many lives could be saved through routine screenings and greater public education. He said that we must not only be aware of medical facts but also on changing attitudes towards cancer.
He explained that fear, stigma and misinformation often prevent patients from seeking treatment early.
Cancer, detected early, can often be treated successfully, he emphasised, encouraging the public to pay attention to warning signs and prioritise regular health check-ups.
According to the veteran surgeon, the impact of modern lifestyles specially fast foods, smoking, dietary habits and environment influences are contributory factors. Many patients walk into my room frightened, not knowing what the future holds. Dr Thewarapperuma explained, some men and women worry about their children, some fear of losing thier identity, while others are terrified simply because of the word cancer itself. He stressed the emotional healing is just as important as medical treatment. Dr Thewarapperuma noted that not only the patient even families also experience emotional strain .
He said different cancers affect patients emotionally in different ways, yet fear and uncertainty remains common to all.
Speaking further on breast cancer, he said it remains one of the most common cancers affecting women worldwide and in Sri Lanka. Many women initially struggle with shock and insecurity. They are emotinally shattered, He maintained with early diagnosis and medical treatment many cancer patients go on to lead healthy and confident lives.
He always focussed on the fact that early detection and timely treatment are crucial in improving survival rates and ensuring better quality of life for the patient. Breast cancer can often be treated successfully if detected early, he noted. Women should never ignore changes in their breasts, even if there is no pain
He encouraged women to become familiar with their own bodies, through regular self examinations. Common warning signs are a lump, changes in breast shape or size,,nipple discharge, a lump under the arm are a few symptoms women should be aware of.
He noted awareness, education and regular screenings and mammograms continue to play a vital role in reducing risks and improving survival rates.
Dr Thewarapperum also highlighted the growing incidence of colon cancer which is becoming increasingly common in Sri Lanka, yet many people are unaware of its early warning signs. This cancer is common among middle aged and older adults.
Symptoms such as persistent abnominal pain, changes in bowel habits, unexplained weight loss, blood in stools and ongoing fatigue should never be ignored
According to the Senior Consultant, many patients delay in seeking medical attention; they panic only after the disease reaches an advanced stage.
Talking about oral cancers, it continues to be one of the most common cancers in Sri Lanka, largely due to lifestyle habits, such as smoking, betel chewing and excessive alcohol consumption.
Colon cancer, is more frequently diagnosed in individuals above the age of 50.
Nevertheless youngest individuals, with unhealthy lifestyle habits, are also increasingly at risk
Also speaking about lung cancers Dr Thewarapperuma said this cancer affects both men and women and remains one of the leading causes of cancer-related deaths.
He warned that even non-smokers are now at risk due to increasing exposure to harmful pollution.
According to him, many cancer patients seek medical attention, only at the advanced stage, because early symptoms are often overlooked by most people.
Despite these challenges, he expressed confidence in the advances made in cancer treatment in Sri lanka. Modern technology, improved surgical techniques,and multi disciplinary care have significantly improved patient outcomes and survival rates
However, delayed diagnosis among patients in Sr Lanka continues to remain one of the biggest challenges in cancer management.
Dr Anuruddha highlighted throughout our discussion the importance of early diagnosis significantly have higher success rates and better quality of life, after treatment.
Apeksha Hospital’s multi disciplinary approval to cancer management combining experienced consultants, advanced surgical procedures, diagnostic facilities and personalised patient care, has contributed positive treatment outcome across several common cancers including breast, colon, oral, lung and other cancers.
Dr Thewarapperuma explained that modern cancer care are not limited to surgery alone.
Timely screening, accurate diagnosis, coordinated specialist care and emotional support, all play a major role in successfull recovery.
“We at Apeksha Hospital continues to focus on patient centred treatments while creating awareness on prevention and early detection through educational programmes and medical discussions.
We remain committed to offer hope, confidence and quality healthcare to patients facing cancer diagnosis.
His message to the public was clear – awareness, early screening, and timely medical attention remains the strongest weapons in the fight against all kinds of cancer. He says cancer, when detected early, is no longer a battle that must be faced without hope and this disease is not the end of life either. Early detection saves lives and emotional strength gives patients the courage to continue their journey, said this well known Senior Consultant Cancer Surgeon. He is attached to several leading hospitals, including the istitute at Maharagama (Apeksha Hospital) and also Hemas and Asiri Surgical hospitals.
Life style
A milestone of excellence
Dr Sarah Fazy, also known as Dr Cherry, recently marked a major professional milestone by recieving the ISO certification. It is more than a professional achievement – it is a statement of discipline, vision and modern excellence in aesthetic medicine.
360 Skin Clinic & 360 Aesthetics has achieved a significant milestone in its journey of clinical excellence and service innovation after being awarded the prestigious ISO 9001:2015 / SLS ISO 9001:2015 certification, reinforcing its position as one of Sri Lanka’s leading providers of cosmetic, aesthetic and wellness care.
Issued by the Sri Lanka Standards Institution (SLSI), the certificate of conformity recognises that 360 Wellness Centre (Pvt) Ltd., has successfully implemented a Quality Management System that meets the rigorous international standards of ISO 9001:2015, one of the world’s most respected benchmarks for quality assurance and continual improvement.
Founded by renowned cosmetic and aesthetic physician Dr Sarah Fazy, widely known as Dr Cherry, the 360 brand has built a reputation for combining medical expertise with personalised care, advanced technology and a strong commitment to client wellbeing. Over the years, the clinic has expanded its services while maintaining a steadfast focus on ethical practice, innovation and trusted results.
Commenting on the certification, Dr. Sarah Fazy, Founder of 360 Skin Clinic & 360 Aesthetics, said “This certification is a proud moment for our entire team and a reflection of the standards we strive to uphold every day. Quality care, patient safety and professional excellence have always been at the heart of our vision. Achieving ISO 9001:2015 recognition validates our commitment to delivering world-class services to every client who places their trust in us.”
The achievement marks a new chapter for 360 Skin Clinic & 360 Aesthetics, ensuring that every treatment, consultation and customer interaction is guided by internationally recognised processes focused on consistency, safety, efficiency and patient satisfaction.
ISO 9001:2015 is a globally recognised framework developed by the International Organisation for Standardisation (ISO). It provides organisations with a structured model to enhance operational efficiency, maintain consistent service quality and continually improve customer experiences.
Dr. Sarah further stated, “At 360 Skin Clinic & 360 Aesthetics, we believe beauty and wellness should be approached with responsibility, precision and compassion. This milestone motivates us to continue raising the bar in aesthetic medicine and wellness care in Sri Lanka.”
For 360 Skin Clinic & 360 Aesthetics, the certification demonstrates its commitment to delivering dependable, high-quality services, maintaining robust quality control systems, continuously improving internal processes, ensuring transparency, accountability and professionalism, and prioritising patient safety and satisfaction.
The certification scope covers a broad portfolio of services, including medical and cosmetic skincare, haircare solutions, aesthetic consultations, facial treatments, cosmetic procedures, nail care, surgical enhancements and hair transplantation services.
This recognition provides customers with added confidence that they are receiving care aligned with internationally accepted standards, delivered by trained professionals using advanced techniques and modern technology.
Since its inception, 360 Skin Clinic has been driven by a mission to redefine beauty, wellness and self-care in Sri Lanka. What began as a visionary concept has evolved into a trusted brand supported by a multidisciplinary team of specialists dedicated to helping clients look and feel their best.
The clinic is known for conducting detailed consultations and personalised assessments to create bespoke treatment plans tailored to individual skincare and wellness goals. Its medical aesthetic team continues to invest in state-of-the-art technology and evidence-based treatments to remain at the forefront of the industry.
With the attainment of ISO 9001:2015 / SLS ISO 9001:2015 certification, 360 Skin Clinic & 360 Aesthetics strengthens its promise to deliver elevated care, trusted results and a standard of excellence clients can feel confident in.
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