Hello friends, hope everyone is having a good week. As you can see by the title we are going to talk about the dirty five letter word sugar.
When I put the question out on my FaceBook page Dropping The F Bomb/@Ima.Spell.It .Out.For.Ya and Instagram @scott_ t_Campbell asking for input, suggestions or what the community would like to discuss and learn about I had a comment from Kelly who wanted to learn all about sugar, what it does to your body, how to detox from it so on and so forth. So hold on tight and let’s dive into this topic that the billion dollar food companies don’t want you to know about.
Let’s start with what sugar is known to do to your body and how it impacts just about every one of your organs. We have all heard about type 2 diabetes and how sugar plays a large roll in that so I’ll skip over this disease and go on to the lesser known issues.
Heart disease - If you read study after study, paid for by the big food companies you will see the out dated facts that fat ( and some fats like trans fats are bad) is your hearts worst enemy but believe it or not it’s sugar. In 2014 a study showed that too much sugar in your diet could significantly increase your chances from dying of cardiovascular disease. Within the study those getting a range from 17% to 21% of there daily calories from sugar had a 38% higher risk of dying from heart related issues. The risk was approximately 76% of dying from heart issues for those who added 21% and over to there diet.
Fatty Liver - It has now been discovered as of late that fatty liver disease is on the rise in America and yes it’s the fault of sugar. Now just to point out we are talking about sugar induced fatty liver, you can also have alcohol induced fatty liver as well. Fatty liver is just what it sounds like fat builds up in the liver and the main culprit seems to be high fructose corn syrup, the scary thing is most people don’t show any symptoms and don’t even know they have it.
Leaky gut - Almost daily researchers are finding out more and more about our gut and gut-biome. They are discovering that the micro organisms in your gut act as their own organ and that sugar can change that biome and increase intestinal permeability which in most circles is known as leaky gut syndrome. The excess sugar feeds the yeast and bad bacteria in your system creating the leaky gut.
Cancer - If the other two issues weren’t bad enough sugar has been linked to esophageal cancer and high fructose corn syrup has been linked to cancers of the small intestine. Some research even showed sugar may have a n impact on colon cancer as well. A study at the University of Texas that was released in 2016 concluded that high amounts of sugar in the typical American diet seemed to effect the enzymatic signaling pathway in a way that increases the risk of breast cancer.
Cognitive function - I’ll touch on one more of the issues you can face from too much sugar and that is brain function. The added sugars in the American diet impaired cognitive function as well as creates a lack of self control, it makes you crave it more like any other drug. It targets the reward center of the brain like heroine and makes you think you need it and you Can even go through withdrawals when you cut back.
So knowing some of the more harmful things sugar can do what do the sneaky food companies call it so you don’t even know your getting it.
White granulated sugar
High-fructose corn syrup
Corn syrup solids
These all sound real yummy don’t they, kinda gagging a little here. This isn’t even touching on the artificial sweeteners which are even worse for you if you can believe that.
So your reading this and you decide to cut back on sugar. Let’s talk about how your body will react when you do this. Here is what you can expect.
Extreme cravings - If you recall from above when you ingest sugar your body releases Dopamine (your reward center) , that’s why you feel happy eating the death sentence called a Maple Bar and why you become addicted. So naturally when you cut it out you are going to want your fix. It will be very hard to resist that donut or candy bar because they give you a false sense of happiness. Be prepared for extreme cravings.
Tired and weak - You will probably feel fatigued and week. We are talking full body muscle weakness. Caused by your body not getting it’s Dopamine release and your cells not getting the energy (short lived as it is “sugar crash”) boost it is used too causing low blood sugar levels. You may even have Hypoglycemic symptoms.
Dazed and Confused - You are also going to feel confused. Your brains main source of energy is glucose and when you cut back your brain could briefly become deprived and have you feeling pretty foggy.
Headaches - which are pretty self explanatory and accompany most withdrawals.
Mood swings - Basically your body is going to act like a 2 year old that isn’t getting there own way. It’s going to throw a temper tantrum and your mood swings are gong to come from that. Remember your body really, really, really wants that Dopamine release.
Muscle aches and pains - It is shown in some people that sugar withdrawals can mimic the symptoms of Fibromyalgia. Some pain has been severe enough to make a doctor visit but for most people this will just normally go away.
Poor sleep quality - With all that’s going on in your body this shouldn’t be a surprise.
Depression - Some people have experienced severe depression. Seek professional help if you fall into this category.
Your are probably not going to experience these symptoms all at once but in stages.
Stage 1 - Strong feelings of Motivation. I want to do this I need to do this.
Stage 2 - Very Intense Cravings
Stage 3 - Headaches
Stage 4 - Aches Paine and the other symptoms I mentioned
Stage 5 - Symptoms go away.
But don’t fear friends there are a few tricks you can do to help with your symptoms.
Sugar Detoxing - A sugar detox usually involves healthy alternatives and recipients as well as mental training. There are several guides out there if you want to go this route that you can research to fully guide you through the steps. Here is one I found for you that reiterates what I’m saying here. Detox Plan
Consume more protein - This helps you feel more satiated and in return help fight off sugar cravings helping with your withdrawal symptoms.
Find healthier alternatives - No sugar substitutes are NOT healthy alternatives. Try eating real food in it’s pure state like whole fruit. I would stick to the more bitter fruits and stay away from the sweeter. Eat vegetables WITHOUT the dips. You can try a piece of dark chocolate the more bitter the better. We are just trying to trick your brain into thinking it’s getting what it wants.
So now that I have you scared that you may die or at least suffer through the symptoms of carb flu /sugar withdrawals what benefits will you see coming out the other side.
Your skin will look better - excess sugar in your diet can lead to low levels of collagen production. When you reduce the amount of sugar in your diet thus your blood stream your collagen levels will go up give you plumper more youthful looking skin.
Longer lasting energy - Sugars are nothing more than simple carbs. They are digested quick enter your bloodstream quick and then boom you crash. By cutting the sugars and eating healthier proteins and fats your body will use these sources for energy. Energy that is much longer lasting and sustainable throughout the day. No more sugar crashes and hypoglycemia.
Good bye fat - Your sugar fueled high insulin levels are causing your body to store more fat. But cutting out refined carbs and sugary foods you will keep your insulin in check so your hunger will decrease and your metabolism will speed up making it easier to lose weight.
You will become healthier and catch fewer colds - Sugar causes chronic inflammation in the body which in turn lowers your immune system’s ability to ward off cold’s and flu’s. Cutting sugar can reverse this effect and possible help reduce asthma and allergy symptoms as well.
Lowers high blood pressure - Added sugar causes added weight gain. Added weight gain can cause increased blood pressure. So cut the sugar lower the blood pressure.
Decreases heart attack risks
Keeps your brain sharp - You will be less likely to develop Alzheimer’s and Dementia. Studies show a diet high in sugar reduces the production of brain derived neurotrophic factor, which helps form new memories and remember past.
Lowers your risk of diabetes
Helps clear up acne
Reduces cancer and fatty liver disease
I could probably go on for another page but you get the idea. Cutting sugar has some great benefits to your body and overall health. Give it a try you can thank me later.
Well that’s a wrap for this week. I hope you found this somewhat informational and I really hope you’ll give it a try. Please don’t be shy about asking questions or making comments. Let me know what topics you would like discussed or how I could make this blog and my FaceBook Page Dropping The F Bomb more suited to your needs. If you missed last weeks blog on glute activation exercises you can find it here. Stay healthy #fitfam and see you next week, and try to remember and never forget,
Don’t limit your challenges, challenge your limits,