Is Your Sugar Intake Showing? Signs & How to Rebalance
Persistent acne, unexplained fatigue, and intense sugar cravings could be warning signs of excessive sugar consumption.Studies show these symptoms, alongside digestive and emotional changes, indicate an imbalance caused by too much simple sugar - especially from processed foods.
While the American heart Association recommends limiting daily intake to 25 grams for women and 36 grams for men, and the World health Organization suggests a maximum of 50 grams (ideally 25), identifying added sugar on food labels can be tricky. Watch out for ingredients like sucrose, fructose, glucose, high fructose corn syrup, maltose, honey, and various syrups – they often hide the true amount you’re consuming.
Dermatologist Lelo Ahlemann explains that sugar spikes blood glucose without providing lasting fullness, contributing to weight gain and stimulating oil production, leading to acne.These insulin spikes can also cause a drop in blood sugar,resulting in irritability,constant hunger,and a craving for more sugar.
According to MedlinePlus,prolonged high blood sugar can cause excessive thirst,blurred vision,frequent urination (especially at night),and a weakened immune system,increasing susceptibility to infections. Excess sugar is also linked to silent inflammation, accelerating aging and impacting gut health.
Nutritionist Lauren Manaker points out that sugar’s energy highs and lows disrupt sleep,cause exhaustion,and impair concentration.You might also experience bloating, constipation, diarrhea, headaches, and a feeling of “cloudy mind,” all impacting your quality of life and emotional well-being.
Moreover, high sugar intake promotes the formation of Advanced Glycation End products (AGEs), which damage collagen and hinder tissue repair, contributing to premature aging and affecting skin health.
What can you do?
Experts recommend:
* Stay hydrated.
* Consume fiber and protein to stabilize blood sugar.
* Include cruciferous vegetables like broccoli, cauliflower, and kale to support liver function.
* Engage in regular physical activity to utilize excess sugar as energy.
Don’t be discouraged by occasional indulgences. Returning to healthy habits and avoiding drastic measures allows your body to regain balance. Consistency, informed choices, and professional guidance are key to minimizing sugar’s impact on your health.
(Source: Facts from international media)
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