The feasting festive season is over, and if you have overdone it, you probably feel quite lethargic and unmotivated to move. Many people think about health and fitness goals as we head into the New Year. But you have to make choices you can keep up for maximum benefit. Consistency pays!
I need to take stock of my own health and fitness plans to drop the weight I have gained due to lack of exercise and overindulging in alcohol and chocolates. I could sit and write many things I am doing, then lose track and incentive.
So, I focus on just three things; the big one is avoiding refined sugar. Sugar is a monster of all evils for most people, with links to many diseases such as Diabetes II, Obesity, depression and brain fog. Refined sugar is in anything, so you must be extra vigilant to avoid it.
High sugar intake is linked to weight gain. Carrying excess body fat leads to swelling. Also, once sugar enters the bloodstream, it combines with protein or fat and produces harmful compounds. This end product is linked to both oxidative stress and inflammation.
Excessive intake of dietary sugars can cause metabolic disorders and increase inflammatory mediators and specific pro-inflammatory cytokines in various tissues, leading to insulin resistance and low-grade chronic inflammation.
A 2022 Frontiers in Immunology review of the relationship between added sugars and inflammation found that excessive intake can increase inflammation. Cutting out added sugars can help minimize existing inflammation and prevent new inflammation.
- Weight gain
- Acne breakouts
- Mood swings and irritability
- Lack of energy
- Craving more sugar
- Tossing and turning at night
- Aching joints
Coming off sugar will require strong willpower and swapping it for something.
Two years ago, grapes and apples were my favourite fruits when I came off sugar. They tasted sweeter and sweeter the longer I was off sugar. But be careful; there is a natural sugar in fruit that will impact blood sugar levels in the blood.
What should you do next if you’re seeing the warning signs and feeling rubbish or want to cut out sugar?
- Limit sugary drinks like fizzy pops, juice and energy drinks. Instead, drink water infused with fruit, sparkling water or unsweetened teas or coffee.
- Switch up dessert. Try having fruit. The natural sweetness will satisfy your sweet tooth and increase your fibre intake. Try Greek yoghurt with fresh fruit or dark chocolate pieces.
- Include more whole foods like fruits, vegetables and grains. Canned or frozen fruits and vegetables without added sugar are as nutritious as fresh ones.
- Read food labels and pay attention to serving size to see how many grams of sugar you eat daily.
But how can you stop thinking of chocolate, cakes, and biscuits, For example? Many people share their secret: taking up a new hobby, going for a walk or a swim, which will help take the focus off what you deny your body. You will also suffer from sugar flu, which is just your addiction leaving your body. I would take a pinch of Himalayan salt under my tongue for headaches. Drink plenty of water to help eliminate the sugar toxins. This will last a few days.
Feel the benefits in just a few days. I got more energy, slept better, and the aching joints subsided.
It is worth noting that some people will say the brown sugar is okay!
Our body converts sugar into glucose to provide energy throughout the day. However, raw and refined sugar affect our overall health differently. Refined sugar breaks down quickly and causes insulin and blood sugar levels to rise rapidly. This spike can lead to mood swings, cravings, and hormonal imbalances, which can ultimately result in obesity.
Sugars that have undergone less processing, such as cane sugar, turbinado sugar, and coconut sugar, tend to have a higher content of minerals and antioxidant compounds, albeit very limited.
True raw sugar is unrefined and directly extracted from the sugar cane plant. It is free of sulfur and is bleached with wild okra (bhindi) water extract. Raw sugar is a rich source of essential minerals such as calcium, iron, magnesium, potassium, and phosphorus.
Choosing health over cravings and switching to raw sugar or other natural sweeteners is recommended. However, consuming raw sugar in moderation is important for optimal health.