Sustainable city developer URB has produced designs for 77 square miles of artificial reef off the coast of Dubai.

Raised blood sugar levels could be linked to a greater risk of heart diseases, a new study suggests. Research from the London School of Hygiene and Tropical Medicine found that men and women with raised blood sugar levels have a 30-50% increased chance of developing cardiovascular diseases (CVDs) even when these levels are below the threshold for diabetes. Highlighting the importance of diet and lifestyle factors, the study also found that for blood sugar levels within the normal range, those with the lowest levels had a 10% lower risk of developing any form of CVD, which includes heart attacks and strokes. What are blood sugar levels? “Blood sugar levels, also known as blood glucose levels, are a measurement that shows how much glucose you have in your blood,” says Dr Gill Jenkins, GP, and advisor to the Tea Advisory Panel. “Glucose is a sugar that you get either directly from food and drink, through digestion of carbohydrate-containing foods, or through other metabolic processes in the body.” Blood sugar levels fluctuate throughout the day, she explains: “Increasing with eating and drinking (including alcohol), falling if you haven’t eaten or drunk for some time.” The energy spike and subsequent slump you get from a fizzy drink or sweet snack is explained by the rise and fall of blood sugar. “Blood glucose levels can also change with exercise, state of hydration, and with physical or mental stress, and certain medications,” Jenkins says. “Even in people without diabetes, major illnesses, hormonal disorders, or certain medications such as steroids and some antidepressants, can cause blood sugar fluctuations.” How can you tell if your blood sugar is raised? Getting a sudden energy boost from a sugary food or drink isn’t actually a symptom of high blood sugar, also known as hyperglycaemia. “Symptoms of very high blood sugar usually come on gradually and include feeling very thirsty, peeing a lot, blurred vision, feeling weak or tired and unintentionally losing weight,” Jenkins says. “However, you may have no symptoms – or may not notice them – running constantly raised sugar levels.” How to lower your blood sugar levels Diet, exercise and other lifestyle factors can all impact your blood sugar levels. “In general, avoid eating too much sugary or starchy food – and that includes sugary drinks, as well as alcohol,” says Jenkins. “Focus as much as possible on unprocessed grains, such as oats, mixing in a few seeds or nuts.” Getting your five-a-day fruit and vegetables also helps: “Especially green leafy varieties such as kale, broccoli, spinach, cavolo nero.” Fruits such as strawberries, raspberries and blueberries are excellent, but be careful with ripe tropical varieties: “Limit fruit which may, depending on the individual, produce a higher glycaemic response, such as mango, banana, pineapple, melon.” Stay hydrated with water or other low-sugar beverages, such as tea, which has been shown to normalise blood sugar levels following a meal. “The reason for these findings are related to the polyphenol content of black tea, which help to regulate blood glucose and insulin,” says Jenkins. Aim for the NHS-recommended 150-minutes of exercise a week, combining moderate movement – such as walking – with intense activity, if your fitness allows. “Walking alone reduces weight – if you also pay attention to diet – and improves insulin sensitivity, which helps to control blood glucose,” Jenkins says. “Even if you don’t ‘exercise’, being more active will help – take the stairs rather than the escalator, park your car a little further from work, get off the bus one stop early and then walk.” A study last year found that even standing up as much as possible throughout the day can significantly reduce your blood sugar levels. Lastly, check with your GP if you have other illnesses, advises Jenkins. “If you have diabetes, take your diabetes medication exactly as prescribed and follow any recommendations your diabetes nurse, doctor or health care team gives you.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Remove VAT from period pants, government urged ‘Long Covid has taken away my ability to eat food or urinate in three years’ 11 ways to max up your monochrome scheme

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England face Colombia in the Women’s World Cup quarter-finals as the Lionesses continue their knockout campaign in Sydney on Saturday. The European champions survived a major scare against Nigeria in the last-16, winning a tense penalty shoot-out after playing extra time with 10 players as star forward Lauren James was sent off. James, who has been England’s player of the tournament, will be suspended for the quarter-final after the 21-year-old stamped on the back of Nigeria’s Michelle Alozie. Women’s World Cup LIVE: Latest news as England prepare for Colombia clash The Lionesses know they will need to improve when they take on a dangerous Colombia side, who shocked heavyweights Germany in the group stages and progressed to their first ever World Cup quarter-final thanks to a 1-0 win over Jamaica in the last-16. England defender Lucy Bronze admitted the Lionesses are “not happy” with their level of performances so far, but victory against Colombia would move Sarina Wiegman’s side a step away from a place in their first ever Women’s World Cup final. Here’s everything you need to know. When is England vs Colombia? The quarter-final will be played on Saturday 12 August at Stadium Australia in Sydney, with kick-off at 11:30am UK time (BST). How can I watch it? It will be shown live on ITV 1 and ITV X, with coverage starting from 10:45am. What is the team news? After her red card against Nigeria, Lauren James will serve a two -match suspension and will miss England’s quarter-final against Colombia. With England’s player of the tournament unavailable, Sarina Wiegman has a selection headache as she looks to replace the creative heartbeat of the team. James shone in the No 10 position of England’s new 3-5-2 system, with Manchester United’s Ella Toone an option. If Wiegman continues with a back three, another option she could have is replacing James with Chloe Kelly and playing the winger and Lauren Hemp either side of striker Alessia Russo in a 3-4-3. Keira Walsh made her return from injury in the win over Nigeria, but did not look completely comfortable in England’s new system and came off with cramp at the end of extra time. Walsh is one of England’s most important players but Katie Zelem impressed in the 6-1 win against China and could be called upon again. Another player pushing for a start is Bethany England, with Russo often left isolated against Nigeria. England’s defence is looking settled and is unlikely to change, but three players are a booking away from being suspended from the semi-finals if England make it through. Georgia Stanway, Bronze and Hemp all come into the match on a yellow card. Predicted line-up England: Earps; Carter, Bright, Greenwood; Bronze, Stanway, Walsh, Daly; Toone; Russo, Hemp How did both teams reach the quarter-finals? England (Winners Group D) 1-0 vs Haiti 1-0 vs Denmark 6-1 vs China 0-0 vs Nigeria (Won 4-2 on penalties) Colombia (Winners Group H) 2-0 vs South Korea 2-1 vs Germany 0-1 vs Morocco 1-0 vs Jamaica If you’re travelling abroad and want to watch England vs Colombia then you might need a VPN to unblock your streaming app. Our VPN roundup is here to help: get great deals on the best VPNs in the market. Read More Women’s World Cup TV schedule: How to watch every match today England reach World Cup dividing line as Sarina Wiegman faces crunch decision How many games will Lauren James miss at Women’s World Cup after red card? England reach World Cup dividing line as Sarina Wiegman faces crunch decision Women’s World Cup TV schedule: How to watch every match today Bethany England reveals ‘biggest danger’ facing Lionesses against Colombia

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