18 Signs You’re Eating Too Much Sugar / Effect On Body - The Treatment Solution

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18 Signs You’re Eating Too Much Sugar / Effect On Body

Signs You’re Eating Too Much Sugar / Effect On Body-Chances are you already know that eating too much sugar isn’t good for you. Yet you’re probably still overdoing it. Americans average about 270 calories of sugar each day, that’s about 17  teaspoons a day, compared to the recommended limits of about 12 teaspoons per day or 200 calories.

Sugary drinks, candy, baked goods, and sweetened dairy are the main sources of added sugar level. But even savory foods, like loaves of bread, tomato sauce, and protein bars, can have sugar, making it all too easy to end up with a surplus of the sweet stuff. To complicate it more further, added sugars can be hard to spot on nutrition labels since they can be listed under a number of names, such as corn syrup, agave nectar, palm sugar, cane juice, or sucrose. (See more names for sugar on the graphic below.)

[caption id="attachment_147" align="aligncenter" width="422"]Signs You’re Eating Too Much Sugar / Effect On Body Signs You’re Eating Too Much Sugar / Effect On Body[/caption]

No matter what it’s been called, sugar is sugar, and in excess, it can negatively affect your body in many ways. Here’s a closer look at how sugar can mess up with your health, from head to toe.

So, if you’ve been struggling with a muffin top that won’t budge or persistent tummy troubles, maybe it’s time to listen in. Maybe your body is trying to tell you to stop/quit sugar.

Signs it’s Time to Stop/Quit Sugar


The following are some of the most commonly reported symptoms and health risks of sugar in the body. Recognize some of these in your body? It might be time to quit sugar and get back to being your best self.

[caption id="attachment_145" align="aligncenter" width="371"]6 Signs You’re Eating Too Much Sugar 6 Signs You’re Eating Too Much Sugar[/caption]

1. Cravings


If you find it hard to quit sugar, you’re not alone. A study supports that the unstoppable desire to eat sugar is similar to drug addiction. (1) Addiction works in a cycle of reward and craving. When you eat sugar, your brain rewards you with pleasure, but you are able to feel that pleasure again only by eating sugar. The more you eat, the more you crave and the cycle continues.

You can conquer sugar cravings and unhealthy snacking only if you eat foods that fill you up and keep you full for a long time. According to another study, some of the most filling foods are potatoes, lentils, bananas, and oats, whereas ice cream, cookies, and potato chips leave you wanting more. (6) Often, changing your habits takes more than willpower! Talk to your doctor about trying a quality supplement to help manage snack cravings so you can make smart eating decisions, no matter what.

2. Wrinkles


Sugar affects the quality of collagen and elastin, two proteins that give strength and elasticity to your skin. Sugar kick-starts a process called glycation which happens when glucose and fructose, two sugar molecules, bond to other proteins, and lipids. The contact between these sugars and these proteins is what ages your skin, and high amounts of sugar in your body can quicken the process. Sugar also links collagen molecules together, which makes it harder for them to repair if they get damaged. (4)

To keep your skin strong and flexible for many years, you have to quit sugar or reduce it significantly, so try to avoid sugary snacks and packaged products with added sugar. Hydration is also important for healthy-looking skin. Skin lotions and moisturizers might moisturize your skin temporarily, but drinking lots of water, tea, fruit-infused water, and other watery drinks will hydrate you long-term from inside out. The sun and UV light can also damage your skin, so apply sunscreen and avoid tanning beds as much as possible.

3. Visceral Fat


Sugar also impacts the storage of fat in your body, especially around your middle and internal organs.

A study divided participants into 4 groups and assigned one type of drink to each group, including regular cola sweetened with sugar, diet cola sweetened with aspartame, semi skim milk, and water. The participants drank their assigned drink daily for 6 months and the researchers measured the changes in the participants’ body fat after 3 and 6 months. The regular cola group had more visceral, liver, and skeletal muscle fat, and higher triglyceride and cholesterol levels than all the other groups. (7)

A clean, sugar-free diet is the key factor in losing total body fat, but exercise can help you target specific parts of your body. Try these chair exercises that burn fat in your abdomen while you sit, and if you want to push yourself a bit more, do these military-style exercises to effectively work your abdomen at home.

4. Toothaches


Tooth decay occurs because the bacteria that live in your mouth feed off sugar. These bacteria produce acids that break down two layers of your teeth (enamel and dentin) and cause decay and cavities. Old studies estimated that people shouldn’t get more than 10% of their energy from sugar, but recent studies conducted on a global scale found that the amount of daily sugar intake should actually be less than 2-3%. (9)

These studies also show that adults tend to have more dental damage than children, which increases throughout life. That’s why it’s important for children to avoid sugar as much as possible to have fewer cavities later on.

Candies and sweets are not the only foods that contribute to tooth decay. Other foods can damage your teeth, such as pasta and bread and even healthy foods such as fruit, vegetables. That’s because these foods are carbohydrates and contain fructose and glucose which are sugars. This doesn’t mean that you should never eat carbohydrates, but it’s good to remember that all foods can damage your teeth to some degree, so it’s good to brush your teeth about an hour after every meal.

5. Inflammation


A study found that children between the ages of 2 and 9 whose diet was full of refined sugar and processed foods were more at risk of developing chronic inflammation later in life than children whose diet was rich in fruits and vegetables. (5)

Another study showed that prolonged consumption of beverages with high-fructose content, such as soda and packaged orange juice, can contribute to gout, an inflammatory arthritis condition, in women. (3) The study documented the beverage consumption of nearly 80,000 women over 22 years and found that women who had at least one serving of high-fructose beverages per day had a 95% chance of developing gout. Sugar-induced inflammation can also affect your digestive system, as you’ll see next.

6. Gut Problems


Sugar can prevent your digestive system from functioning properly. Fructose can contribute to leaky gut, a condition that allows substances to pass through the small intestine and enter the bloodstream. Fructose can cause inflammation in the liver by releasing inflammatory factors and has even been associated with colon, pancreas, and liver cancer. (2)

Sugar also affects your gut flora, the living organisms that reside in your intestines. Sugar can cause an imbalance in your intestines and damage your gut flora which causes inflammation and insulin resistance. (8)

To resolve the intestinal issues that sugar can cause, it’s important to follow a diet that balances your gut flora, and that means eating lots of fiber. All plant foods have fiber, but if you want to get a lot of fiber quickly, avocados are your best friend. If you feel as though you’re still lacking in your daily fiber intake, try adding a powdered fiber to your smoothie.

7. Trouble With Candida


Candida albicans are a type of pathogenic fungus (a yeast), and they love to feed on sugar. When their populations aren’t kept in check they can cause an array of health problems (10). Many people see candida as a problem that exists in our gut, but it can be an issue for our skin as well.


A condition known as cutaneous candidiasis occurs when there is an overgrowth on our skin, which can often cause a red itchy rash (11). Abnormal blood sugar can lead to or exacerbate an existing candida infection. Try reducing your sugar intake, increasing your intake of probiotics, and practicing proper skin hygiene. Make sure to consult your healthcare practitioner before making any major changes to your diet or lifestyle.



How Too Much Sugar Affect Your Body?






[caption id="attachment_146" align="aligncenter" width="411"]How Too Much Sugar Affect Your Body? How Too Much Sugar Affect Your Body?[/caption]


8. Too Much Sugar Affect Your Brain


Eating too sugar gives your brain a huge surge of a feel-good chemical called dopamine, which explains why you’re more likely to crave a candy bar at 3 p.m. than an apple or a carrot. Because whole foods like fruits and veggies don’t cause the brain to release as much dopamine, your brain starts to need more and more sugar to get that same feeling of pleasure. This causes those “gotta-have-it” feelings for your after-dinner ice cream that are so hard to tame.


9. Too Much Sugar Affect Your Mood


The occasional candy or cookie can give you a quick burst of energy (or “sugar high”) by raising your blood sugar levels to fast. When your levels drop as your cells absorb the sugar, you may feel jittery and anxious (a.k.a. the dreaded “sugar crash”). But if you’re reaching into the candy jar too often, sugar starts to have an effect on your mood beyond that 3 p.m. slump: Studies have linked high sugar intake to a greater risk of depression in adults.



10. Too Much Sugar Affect Your Teeth


You probably rolled your eyes at age 12, but your mother was right, candy can rot your teeth. Bacteria that cause cavities love to eat sugar lingering in your mouth after you eat something sweet.


11. Too Much Sugar Affect Your Joints


If you have joint pain, here’s more reason to lay off the candy. - eating lots of sweets has been shown to worsen joint pain because of the inflammation they cause in the body. Plus, studies show that sugar consumption can increase your risk of developing rheumatoid arthritis.


12. Too Much Sugar Affect Your Skin


Another side effect of inflammation  - it may make your skin age faster.

Excess sugar attaches to proteins in your bloodstream and creates harmful molecules called “AGEs,” or advanced glycation end products. These molecules do exactly what they sound like they do: age your skin. They have been shown to damage collagen and elastin in your skin -- protein fibers that keep your skin firm and youthful. The result? Wrinkles and saggy skin.


13. Too Much Sugar Affect Your Liver


An abundance of added sugar likely contains fructose or high fructose corn syrup. Fructose is processed in the liver and in large amounts can damage the liver. When fructose is broken down in the liver it is transformed into fat. In turn, this causes:

  • Non-alcoholic fatty liver disease (NAFLD): This is seen as the excess fat build-up in the liver.

  • Non-alcoholic steatohepatitis (NASH): is a fatty liver, inflammation, and "steatosis," which is scarring of the liver. Scarring eventually cuts off blood supply to the liver. Many of these develop into cirrhosis and will need a liver transplant.



14. Too Much Sugar Affect Your Heart


When you eat excess sugar, the extra insulin in your bloodstream can affect your arteries all over your body. It causes their walls to get inflamed, grow thicker than normal, and stiffer, this stresses your heart and damages it over time.

This can lead to heart disease, like heart failure, heart attacks, and strokes. Research also suggests that eating less sugar can help lower blood pressure, a major risk factor for heart disease. Plus, people who eat a lot of added sugar (where at least 25% of their calories comes from added sugar) are twice as likely to die of heart disease as those whose diets include less than 10% of total calories from added sugar.



15. Too Much Sugar Affect Your Pancreas


When you eat, your pancreas pumps out insulin. But if you’re eating way too much sugar and your body stops responding properly to insulin, your pancreas starts pumping out even more insulin. Eventually, your overworked pancreas will break down and your blood sugar levels will rise, setting you up for type 2 diabetes and heart disease.


16. Too Much Sugar Affect Your Kidneys


If you have diabetes, too much sugar can lead to kidney damage. The kidneys play an important role in filtering your blood. Once blood sugar levels reach a certain amount, the kidneys start to release excess sugar into your urine. If left uncontrolled, diabetes can damage the kidneys, which prevents them from doing their job in filtering out waste in your blood. This can lead to kidney failure.


17. Too Much Sugar Affect Your Body Weight


This probably isn’t news to you, but the more sugar you eat, the more you’ll weigh. Research shows that people who drink sugar-sweetened beverages tend to weigh more -- and be at higher risk for type 2 diabetes -- than those who don’t. One study even found that people who increased their sugar intake gained about 1.7 pounds in less than 2 months. Excess amounts of sugar can inflame fat cells causing them to release chemicals that increase weight.


18. Too Much Sugar Affect Your Sexual Health


You may want to skip the dessert on date night. Sugar may impact the chain of events needed for an erection.

“One common side effect of chronically high levels of sugar in the bloodstream is that it can make men impotent,” explains Brunilda Nazario, MD, WebMD’s Lead Medical Director. This is because it affects your circulatory system, which controls the blood flow throughout your body and needs to be working properly to get and keep an erection.






Source:


This article is shared with permission from our friends at I Quit Sugar. 

https://iquitsugar.com/should-you-quit-sugar-heres-how-to-tell/

https://www.webmd.com/diabetes/features/how-sugar-affects-your-body

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(3) Choi, H, K., Willett, W., & Curhan, G. (2010). Fructose-Rich Beverages and Risk of Gout in Women. JAMA, 304(20), 2270-2278.

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