Are you one of those who cannot miss a day without a dessert or a sweet at the end of every meal? After all, who doesn’t love eatingmithaior a dessert? Although there is no harm in enjoying these treats once in a while, it’s no good if it becomes a habit. Chances are you already know that eating too much sugar isn’t good for you. Yet you’re probably still overdoing it.
Sugar is delicious but because life is unfair sometimes, high sugar intake is bad for your health. According to a study published in the journalNature Communications, consuming a diet high in sugar might prevent the proper functioning of people’s immune systems. And a weak immune system is followed by an unhealthy body which can cause various health issues.
Here’s How High Sugar Intake Affect your Health
If you have a sweet tooth, it is time youcontrol your cravings. Otherwise, it can put you at increased risk of several health diseases.
According to Dr. Pritam Moon, a consultant physician, Wockhardt Hospital, Mumbai, “Too much sugar can lead to fat accumulation that can make you pile up those excess kilos, and fatty liver disease, type 2 diabetes. This can further double the chances of heart problems. Moreover, remember that obesity also raises your risk of cancer.”
He adds, “Not only this, but too much sugar can also lead to high blood pressure and increase inflammation in the body. Poor diet choices can invite skin problems like wrinkles and speed up your aging process. The collagen and elastin of the skin tend to get damaged, and it tends to sag and becomes loose. Too much sugar can lead to low energy. Eating too much sugar can spoil your teeth as you may get cavities, gum problems and it can even decline your cognitive health. You will be unable to focus and there will be memory loss too.”
So, how would you know that you are eating too much sugar?
Here are 20 Signs you’re Eating too Much Sugar
1. High Blood Pressure
Your blood pressure is considered normal if it is 120/80 or lower. Not just salt, sugar can spike your blood pressure as well. According to a research review published in theBMJ journal Open Heart, limiting sugar intake is more important than reducing sodium injection when it comes to healthy blood pressure.
2. Weight Gain
Excess sugar is excess calories and since it has no protein or fiber it doesn’t feel you up also. Also, high levels of sugar increase the production of insulin that stores excess fat in your belly rather than in some other places.
3. Low Energy Level
An increased level of sugar in your diet can drop your energy level because most sugar-rich foods are nutrition deficient.
4. Acne
If you are battling acne, wrinkles, and other skin problems it may be worthwhile to consider how much added sugar you are eating. High sugar intake triggers the secretion of androgen which results in acne.
5. More Cravings for Sweet
This happens because sugary foods are addictive so the more sugar you eat the more you will crave it.
6. Irritability
High sugar intake affects blood sugar levels. Fluctuations in blood sugar levels can result in rapid mood changes including low mood and irritability and mental status.
7. Joint Pain
Some studies have linked regularly having high sugar intake to arthritis in women possibly due to inflammation. So the joint pain is also one of the side effects of consuming high sugar.
8. Sleep Issues
Eating sugar food, especially at night, could lead to a rush of energy at a time when we should focus on slowing down and preparing the body to rest. According to a study published in August 2019 in theAmerican Journal of Lifestyle Medicine, poor sleep quality is significantly related to higher consumptions of added sugars.
9. Frequent Fatigue
Sugar delivers a rapid energy boost, but its effects are temporary. The resulting energy fall can leave you permanently fatigued.
9. Tooth Decay
Sugary meals feed harmful oral bacteria, causing cavities and other tooth problems.
10. Frequent Colds and Flu
High sugar consumption can weaken the immune system, increasing the risk of colds and flu.
11. Brain Fog
Overconsumption of sugar can cause cognitive impairments such as forgetfulness or difficulties concentrating.
12. Digestive Problems
A high sugar diet can disturb gut flora equilibrium, causing bloating, gas, and constipation.
13. Increased Thirst and Urination
Highsugarintakecancausethirstandfrequenturination,whichareearlyindicatorsofinsulinresistance.
14. Dry Skin
Sugarcancausepersistentdryskin,evenwithproperhydration.
15. Blurred Vision
Highbloodsugarlevelsmaycausetemporaryvisionabnormalities.
16. Chronic Sinusitis
Excesssugarconsumptionmightcausechronicsinusitisandmakeyoumoresusceptibletoallergies.
17. Hormonal Imbalances
Sugarcandisturbhormonalbalance,causingillnesseslikePCOSinwomen.
18. Reduced Immunity
Asugar-richdietcanweakentheimmunesystem,makingitmoresusceptibletodiseases.
19. Increased Heart Rate
Suddenbloodsugarrisesmightcausepalpitationsandelevatedheartrate.
20. Numbness in Extremities
Excesssugarconsumptioncancauseneuropathy,adisordercharacterizedbynumbnessortinglingintheextremities.
Tips to Cut Down on Sugar from the Daily Diet
- Practice mindful eating. Don’t fall prey to your cravings.
- Choose your food items wisely. Read about the sugar content before buying any product.
- Switch to healthy alternatives of sugar like honey, avoid foods with added sugars, cut down on sweets, colas, and other sweetened beverages.
- Say NO to cake, pastries, sweets, and candies. Opt for fresh fruits and vegetables.
- Go for shopping on a full stomach and you will not end up eating sugary food, in case you eat sugary foods then practice portion control, try to be alert while using condiments such as ketchup and barbecue sauce, which are usually jam-packed with sugar, and opt for lower sugar options such as mustard or hot sauce concludes Dr moon.
So ladies, listen to the doctor’s advice and stay healthy.
Source: https://www.healthshots.com/healthy-eating/nutrition/nutrition-week-2021-8-signs-that-you-are-eating-too-much-sugar/
FAQs on Symptoms of too Much Sugar in your Body
Q. What is free sugar intake?
“Free sugar intake” includes naturally occurring sugars found in honey, syrups, fruit juices, and fruit concentrates, as well as added sugars to food and drink during processing, cooking, or serving. Naturally occurring sugars found in entire fruits, vegetables, and dairy products are not included. Sustaining a balanced diet and avoiding the many health problems linked to high sugar intake require careful monitoring of one’s free sugar intake.
Q. How much sugar per day is okay?
The World Health Organization (WHO) recommends limiting free sugar intake to less than 10% of total daily calories, ideally less than 5%, for added health advantages. However, the recommended daily sugar intake varies by age, sex, and general health. For people, this usually equates to around 25 grams (6 teaspoons) of additional sugar per day.
Q. Does overeating sugar cause diabetes?
Although overeating sugar doesn’t cause diabetes directly, overindulging in sugar can eventually lead to weight gain and insulin resistance, which can exacerbate type 2 diabetes. Increased risk of obesity and other metabolic disorders—major risk factors for type 2 diabetes—comes from a diet heavy in added sugars.
Q. What does high sugar feel like?
Excessive blood sugar levels can cause symptoms including headaches, weariness, blurred vision, increased thirst, and frequent urination. Severe instances may result in symptoms such as nausea, vomiting, and disorientation, which may suggest a medical emergency. For those with diabetes, avoiding these symptoms requires closely monitoring blood sugar levels, controlling food, and taking medication as prescribed.
Q. What are the symptoms of too much sugar in your body?
A diet high in sugar can cause several symptoms, such as headaches, increased thirst, exhaustion, and frequent urination. In extreme situations, people may also experience nausea, vomiting, and disorientation, which might be signs of a medical emergency. Maintaining a balanced diet and monitoring blood sugar levels are crucial for controlling these symptoms and averting long-term health issues.
Q. What do I do if I eat too much sugar?
Drink plenty of water if you’ve had too much sugar to eliminate extra sugar from your body and maintain stable blood sugar levels. Exercise to help burn off some of the sugar you’ve eaten. Choose meals high in fibre for a slower absorption of sugar. Last but not least, try to balance your following meals with protein, good fats, and complex carbs to avoid more blood sugar spikes.
