Introduction
Cutting down the intake of added sugar is a great way to make a healthier lifestyle. But following it is not very easy and simple, but it is worth it, as added sugar has many negative effects on the body. Studies have shown increased added sugar intake with various medical conditions like obesity, diabetes, heart disease, and poor oral health. Sugar also decreases the energy level, resulting in fatigue and lower alertness during the day. According to the 2019 view, the intake of sugar may be a factor in depression and stress. Reducing sugar intake may protect a person against chronic conditions development and enhance overall health.
Why Is Cutting Sugar Feels So Bad?
Many studies have proven that sugar affects the brain reward system, which also helps in the survival of humans but it is involved in addictive behavior. Food is considered to be a natural reward, sweet food, and drinks trigger the brain's reward system resulting in intake of more food. A study in 2018 shows that food associated with addictive behaviors is associated with increased added sugar or fat.
Sugar stimulates the release of dopamine in the nucleus accumbens, the region of the brain which responds to addictive drugs. Sugar also increases the production of endogenous opioids in the brain, which results in the rush which causes future cravings. Eating sugar regularly changes the brain so it becomes tolerant to it. On average, 20 to 30 teaspoons of sugar are consumed by Americans each day. This is more than the recommended maximum, which is six teaspoons for females and nine teaspoons for males.
What Are the Symptoms of Reducing Sugar From a Diet?
Reducing the intake of sugar in the diet may result in mental and physical symptoms. The symptoms and signs caused due to reduction of sugar are different for different people which depends on how much-added sugar has been taken by the person. Stress may stimulate a sugar craving, so the symptoms may be worse during the time of stress.
1. Mental Symptoms:
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Depressed Mood:
Few people may feel low when the intake of sugar is reduced, this may be due to reduced production of dopamine release.
- Anxiety:
Feeling anxious may be caused by nervousness, restlessness, and irritability. The person may feel more impatient than normal and be on edge.
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Alterations in Sleep Pattern:
Some people experience an alteration in their sleep cycle when the intake of sugar is reduced. The person may find it tough to fall asleep at night.
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Cognitive Issues:
The person may find it tough to concentrate when the intake of sugar is reduced This may lower the concentration on any daily tasks to be performed.
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Cravings:
Along with the sugar craving, the person may also have cravings for other various food like carbs such as bread, pasta, and potato.
2. Physical Symptoms:
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Lightheadedness or dizziness.
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Nausea.
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Fatigue.
What Are the Effects of Sugar on Hormones?
Sugar not only alters mood and energy, but it also alters the level of an important hormone called the insulin. Insulin hormone is associated with all other hormones present in the body, especially with testosterone and estrogen. When the level of insulin is increased, usually after a meal that is high in sugar it results in a reduced level of a protein called the sex-hormone binding protein (SHBG). SHBG attaches excess estrogen and testosterone in the blood, but when reduced, estrogen and testosterone level increases. Insulin also enhances the synthesis of testosterone, which is changed into estrogen by the action of fat tissues in the belly.
These changes affect the ratio of estrogen and progesterone, where it is increased resulting in irritability, anxiety, and insomnia. And as women experience menopause, symptoms may get even worse and result in hot flashes and night sweats.
What Are the Ways to Balance the Hormonal Level by Reducing the Intake of Sugar?
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Natural Hormonal Support: Chromium picolinate is a very good option for regulating insulin and blood sugar level. For unequal estrogen and progesterone ratio, lemon balm, passionflower, chaste berry, wild yam, and maca can be used.
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Sugar-Busting Nutrients: To reduce sugar cravings, a person should include multivitamins such as zinc, and vitamins C and B. It is essential to take omega-3 supplements, which not only help to deal with cravings and inflammation but also enhance insulin sensitivity.
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Reduce Stress: This is an important aspect as a higher level of the stress hormone cortisol will destroy blood sugar, enhance cravings, and disturb the estrogen and progesterone cravings.
What Are the Alterations for Sugar?
Cutting out all the sugar intake is near impossible. Fruits, vegetables, and legumes have some amount of sugar in them. Glycemic load is an estimation of how much carbohydrates present in the food will increase a person’s blood sugar. Simply refined sugar increases blood sugar and insulin levels. Carbohydrates, proteins, fiber, and healthy fats gradually increase and decrease blood sugar and insulin level, reducing the glycemic load, and lifting the hormonal burden.
What Are the Benefits of Reducing Sugar on the Hormonal Level?
Reducing sugar level helps to regulate blood sugar. When the body has to process blood sugar, the pancreas produces a hormone called insulin, this hormone allows the sugar to enter the cells. When there is an increased level of sugar in the bloodstream the pancreas produces more amount of insulin to manage high blood sugar levels. If this happens regularly then the person may develop insulin resistance, where the cells slowly stop responding to insulin, and the blood sugar level increases. Gradually insulin resistance can result in prediabetes and type 2 diabetes. People who frequently consume sweetened beverages have a higher risk of type 2 diabetes.
Decreasing sugar intake, exercising, and a proper healthy lifestyle can enhance insulin sensitivity. When the cells are highly sensitive to insulin, they need less insulin to absorb blood sugar. This helps to regulate blood sugar and lowers the risk of diabetes.
Conclusion
Increased blood sugar level results in the hormonal imbalance of insulin, which can even result in diabetes. Reducing the intake of sugar causes many physical and mental effects but has good results. Reducing the intake of sugar, regular exercise, and a healthy lifestyle can prevent a person from the risks of insulin hormonal imbalance.
