It's that time of year again for thrills and chills. Shrieks and treats, but I have a tale that may frighten you right out of your seat. Are you ready for a scare? Read on if you dare.
It was a dark and stormy night; the house was silent, and your favorite box of cookies whispered your name. You decide to settle down snugly with the box of cookies, promising yourself you'll only have "just a few." Soon you're breezing through the third season of NailedIt, and after a few more cookies, you realize the box is feeling a little light. You slowly gaze down, only to see the box is.....EMPTY. To your horror, you have not only watched five seasons of NailedIt but have polished off an entire box of cookies in one sitting. "NOOOOOOOO!" You cry out, falling to your knees because of the sad truth that you absentmindedly consumed excess sugar.
The tale above was written for laughs and a bit of drama, but I bet many of you have experienced a similar situation. Consuming too many glasses of wine, a few too many pieces of chocolate, and a little too much cake all lead to consuming additional sugar your body doesn't need. Sugar isn't the enemy here; it is the amount of sugar an individual consumes that can lead to health issues. Like everything in life, moderation is key, including your sugar intake. In a previous blog, Sugar And Your Brain, we discussed the effects of sugar on the brain; in this blog, we will continue the discussion but focus on the effects of sugar on your body.
Does my body need sugar?
The short answer is no. Your body does not need the sugar nor the added sugar most often found in pastries, cookies, alcoholic drinks, candy, flavored lattes, etc. Marygrace Taylor explains it like this in her article 8 Big Lies About Sugar We Should Unlearn "Don't worry about things like whole fruit or plain dairy (like milk or unsweetened yogurt). Sources of added sugar — desserts, sugary drinks, or packaged foods — are the things you need to keep an eye on."
What can too much sugar do to my body?
An overconsumption of sugar in an individual's diet can cause many health issues. You could face significant issues, including increased weight gain (not in "all the right places"), bloating, and low energy. Plus, unnecessary sugar consumption can negatively affect your immune system. In Harper's Bazaar, B. March and R. Schroeder stated, "Did you know that 70 percent of our immune system is located in the gut and supported by beneficial gut bacteria? It's, therefore, important to keep a balance of good bacteria. A diet high in sugar, however, will feed the less desirable bacteria and yeast and consequently affect how well the immune system functions." With the sicky season upon us, keeping a healthy gut is now more critical than ever!
Practical tips
You are probably thinking, "sugar is everywhere!" You wouldn't be wrong in thinking that many food and drink items we consume daily have sugar or added sugar. Below are a few ways to become more mindful of what's in your food and how to avoid excess sugar.
READ THE LABEL! Honestly, though, read the label. The FDA requires food products to state if there is any sugar, including additional sugar or "sugar added." Also, read the ingredients list. Ingredients like corn syrup, dextrose, and sucrose, to name only a few, are considered sugar. Check out this link for a complete list of sugar synonyms Secret Sugars: 56 Different Names for Sugar.
Drink more water. If you're familiar with Lewkoicz Fitness, you know "drink more water" is practically our motto. Dehydration can sometimes mask itself as a pang of hunger or a craving. Before you pounce on the office doughnut, try drinking 12 ounces of water and waiting thirty minutes. You would be surprised how quickly the craving subsides.
Keep track of what you eat. Literally. Whether with a pen and paper or on your phone, track what you eat and the approximate amount of sugar with each item. If you don't have access to all the ingredients of the item you're about to consume, if it's not a whole fruit or vegetable, maybe think twice about eating it. Keeping a list of what you eat will help you notice eating habits, like binging on sweets during the weekends or middle of the night. Knowing when you're consuming the most sugar during your day can help you take the steps needed to decrease unnecessary sugar intake.
Halloween is already upon us! Not to mention Thanksgiving and Christmas are right around the corner. With holidays always comes the battle against increased sugar intake. Don't panic; use the practical tips listed above and develop some on your own. You know you best! Always remember, Lewkowicz Fitness is always here to help; from training to nutritional counseling to stretching, we are here for YOU!
Let's Get Fit Together!
Autumn Hawkins has received her ASIS in Communication through Indiana Wesleyan. She is also a certified Yoga instructor (YTT 200) and received her certification for nutrition counseling through the Institute of Integrative Nutrition. Autumn cares about improving individuals' lives one healthy choice at a time.