It’s never too late to kick your sugar-loading habits to the curb. Here are some of my recommendations to help manage or limit your sugar consumption:
1. Limit your sugar intake — Sugar in its natural form is not bad provided that it’s consumed in moderation. Generally, your total sugar consumption should be below 25 grams per day from all sources, including sugar that you get from whole fruits. However, if you have insulin or leptin resistance, it’s ideal to limit your fructose intake to as little as 15 grams per day until you’ve normalized your insulin and leptin levels.
2. Avoid high-fructose corn syrup (HFCS) — This sweetener is made from corn and found in many of the food items that you eat and drink today. It’s considered to be dangerous not only because of the amount of sugar that it contains, but also because of the health risks that it can cause, most of which are mentioned above.
3. Increase your consumption of healthy fats — Healthy fats, such as omega-3 fatty acids, saturated fats and monounsaturated fats, are your body’s preferred source of fuel. The best sources of these include grass fed butter, coconut oil, free-range eggs, wild-caught Alaskan salmon, avocado and raw nuts like pecans and macadamia.
4. Add fermented foods into your diet — Eating fermented foods like kimchi, natto, organic yogurt and kefir may help reduce the negative effects of excessive sugar on your liver by supporting your digestive function and detoxification.
5. Drink pure water — Instead of drinking sweetened beverages like soda and fruit juices, I recommend that you rehydrate your body with pure, clean water.
6. Try the Emotional Freedom Techniques (EFT) — Food cravings are sometimes triggered by an emotional need, such as wanting to relieve stress or feel a little happier after a tiring day. EFT is a simple and effective psychological acupressure technique that could help you manage the emotional components of your cravings.
It has been proven to help relieve emotional traumas, ease phobias and post-traumatic stresses, break down food cravings and lessen physical pain and discomfort. What EFT entails in its practitioners is to have the right mindset when going on a diet or just taking steps to improve on their health. If you’re already curious, you can browse through the basics of EFT here.
Aside from the recommendations mentioned above, I recommend exercising every day, along with optimizing your vitamin D levels, getting enough sleep and managing your stress levels. These strategies may help minimize the effects of excessive sugar intake. Exercise in particular is known to improve insulin sensitivity, reduce stress levels, suppress ghrelin (the appetite hormone), speed up metabolism, strengthen bones and boost your mood.
It can be quite difficult to say no to sweets, especially if you have been consuming them on a daily basis, but once you feel the effects that lowering your sugar intake has on your body, it will all be worth it.
Feeling lethargic or unproductive lately? You may want to look at your sleep habits. Getting enough high-quality sleep is a major factor in improving your mood and overall health. Yet a lot of people fall short on it, increasing their risk for various health problems.
If this is an issue you’re struggling with, Sleep 101 is a guide you just might need. This page will open your eyes to the health benefits of sleep and give you tips on how to get enough. Discover how you can cultivate an environment that will help you to drift off to dreamland easily, so you will always wake up feeling refreshed and invigorated.