Sugar addiction is really prevalent in the news right now. Sugar – we can’t live with it, we can’t imagine life without it. Could removing sugar from your diet be that one magic answer to our weight loss battle?
Let’s start at the beginning. Why do we thrive on it? The more we have, the more we want. The answer may be simpler than we once thought.
Ingesting sugar causes a dopamine release in the Nucleus Accumbens. When we consume sugar often and in large quantities, dopamine is released in excess causing a down regulation and blunting of the receptor sites. Therefore, in order to get that “feel-good” response, the body requires even MORE sugar to produce the same response.
“The reviewed evidence supports the theory that, in some circumstances, intermittent access to sugar can lead to behavior and neurochemical changes that resemble the effects of a substance of abuse. According to the evidence in rats, intermittent access to sugar and chow is capable of producing a “dependency”. This was operationally defined by tests for bingeing, withdrawal, craving and cross-sensitization to amphetamine and alcohol. The correspondence to some people with binge eating disorder or bulimia is striking, but whether or not it is a good idea to call this a “food addiction” in people is both a scientific and societal question that has yet to be answered. What this review demonstrates is that rats with intermittent access to food and a sugar solution can show both a constellation of behaviors and parallel brain changes that are characteristic of rats that voluntarily self-administer addictive drugs. In the aggregrate, this is evidence that sugar can be addictive.” Neuroscience & Biobehavioral Reviews, Volume 32, Issue 1, 2008, Pages 20–39
The compelling evidence and research on sugar addiction proves the effects on the brain mimics those of cocaine and heroin abuse. But how do we get away from it when it lurks in the shadows of every ingredient we consume?
How Do I Take The First Step?
We must first accept that this change will be gradual. Don’t expect to have immediate results. Sugar is a “drug.” It will be hard before it gets easy. Taking the first step will be the hardest. We didn’t get here overnight, so don’t expect the body to revert just the same. This is a marathon, not a sprint!!
Unfortunately, there is no quick fix to this. Here are few things that help the process.
- LEARN INGREDIENTS. I am not talking about memorizing the chemical makeup of every ingredient you eat. Understand the common names and abbreviations. Ingredients are hidden under different names including high fructose corn syrup, dried cane syrup, invert sugar, molasses, sucrose (or any word ending in “-ose”), brown rice syrup, honey, and maple syrup. There are many lists available. The goal is to become educated. Click here for one such list.
- KEEP A FOOD JOURNAL. It’s not so important at this stage to worry about calorie counting. While consuming the correct amount of calories plays a key role, it is more important to really know WHAT types of food you are eating. Chances are, like most of us, you are eating things thinking they are healthy. The food industry has made its way into every aspect of our health. FIGHTING THE GIANTS, MEANS BEING ARMED WITH THE POWER OF KNOWLEDGE.
- HYDRATE. I can’t emphasize this enough. DON’T UNDERESTIMATE THE POWER OF WATER. It has always been our ally long before flavored drinks entered the picture. I understand water may not taste good. This is because our palate and taste buds have been conditioned to the sweetness of drinks that claim to give us instant energy. What it has also conditioned us to is the crash that comes with the sugar laden beverages. Flavored waters (8 tsp/bottle), bottled iced teas (>9 tsp/bottle), energy drinks (7 tsp/can), bottled coffee drinks (8 tsp/bottle), and store-bought smoothies (>12 tsp/small) all contain way too much sugar. Strive to consume 90 oz of pure water/day. If you are not a water drinker, you may need to start with only 8 oz and work up slowly. However you do it, WALK AROUND WITH A WATER BOTTLE.
- TIME YOUR MEALS. Sugar thrives on messing with not only dopamine, but also insulin. Its very essence is to disrupt our insulin regulation and response. Timing of meals is crucial to stabilizing the insulin surges and decrease sugar cravings, especially in the initial phases of removing sugar from your diet and your life. Increase protein and healthy fats in your diet to help maintain steady release and uptake of glucose. Most important take home message: YOUR EVENING MEAL SHOULD BE FINISHED BY 7:30PM.
- KEEP MOVING. Two parts to this: First, move your body-in whatever capacity that can circulate blood. Walk, workout, lift weight, dance, swim, clean…it doesn’t matter. Just move. Don’t worry about how much you move….just move. Second, keep moving forward. Don’t become discouraged because your body is not responding the way you THINK it should. Your body is here to protect you. It won’t always give you what you want. But it will always give you what you need. Changing life long habits is a process. Be kind to it. It was kind to you when you weren’t so nice to it. THE BODY IS ON OUR SIDE.
- MAINTAIN HEALTHY GUT. Sugar undoubtedly alters pH throughout the body. The shift in acid base balance triggers more chemical disruptions that worsen the down regulated neurotransmitter receptors. One of the largest target organs is our GI tract. I have talked in extensive detail in previous blogs about the crucial importance of maintaining a healthy GI tract. Studies have shown the desensitization process that happens with sugar consumption also occurs with other foods. In other words, our weakened immune system sets us up for chemical attacks from other food groups (even the healthiest of foods). HEAL THY GUT.
- AVOID THE FAKE STUFF. This is worse than consuming the real stuff. Anything that reads “sugar-free” is a blaring warning label. Stay away!! Dangerous chemicals are added to sugar free substitutes that lead to whole other set of problems. According to a review in the 2010 Yale Journal of Biology and Medicine, when you eat something sweet, your body expects calories and nutrition, but artificial sugars don’t give your body those things. That may be why fake sugars are associated with weight gain. According to a meta-analysis in the Journal of Medicinal Food, sprinkling on cinnamon has been shown to naturally regulate blood sugar, which helps control your appetite. DON’T GO FOR THE FAKE STUFF.
- RELAX. Just take a deep breath. There is no finish line in this race. This is about a life style change. This is about taking back control of what you lost. This is about being the best version of yourself. Don’t make it about the weight. The weight is only your body’s way of telling you that it is not feeling good. Don’t let the 3 little numbers on the scale define your worth. The body is a glorious vehicle that will take you where you want to go if you nurture and love it the way it is. Make these changes gradually. Cut back slowly and enjoy the process of getting healthy. You will learn so much about what your body has been trying to tell you for years. If you want to enjoy that chocolate cake, by all means, do so. This is about finding the body, mind and soul connection. If you totally give up all of your favorites, your body will fight you with the cravings and then then mind will be consumed with the thought of wanting that cake and the soul will become restless watching these two go at it. Take the bite of the cake when you want to and listen when the body tells you to stop.
Mindful eating is truly becoming an entity of its own in the medical field. The next few years will uncover some of the greatest mysteries of the human body. My thought is that the answer has been with us all along: YOU ARE WHAT YOU EAT!
Let’s all become empowered and walk this journey of discovery together.
Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance. For more information on healthy eating habits and achieveing and maintaining OPTIMAL health, CONTACT our office today to schedule your appointment. You can also learn more by following Dr. Raman on Facebook, Twitter, LinkedIn and Pinterest.
Did you know that “hypertension” and high blood pressure, often used interchangeably, is really the same thing? Patients often misunderstand the truth about hypertension, thinking it is brought on by stress, anxiety or other emotional occurrences in one’s life. In reality, hypertension is a physiological dysfunction that researchers have found can turn into a chronic disease if left alone and untreated.
A simple blood pressure test, which usually happens as soon as you sit on the doctor’s table prior to a check-up, tells your physician what your systolic pressure is as the heart pumps blood out as well as the diastolic pressure while your heart relaxes and refills with blood. This is measured in mercury millimeters (mmHg). Making your weekly trip to the grocery store? Most pharmacies and groceries also offer reliable and free testing stations to make sure your blood pressure is what it should be based on normal blood pressure ranges. Normal blood pressure ranges are below 120 systolic and 80 diastolic. 120 to 139 systolic or 80 to 89 diastolic are deemed “pre-hypertension”, increasing your risk of hypertension without intervention. Above 140 and 90? Hypertension has occurred.
A recent study that appeared in the Therapeutic Advances in Cardiovascular Disease Journal found that 1 in 3 adults in the US have high blood pressure. Previous studies thought that high blood pressure and hypertension was the same whether the test subject was a man or a woman. This most recent study discovered that women, compared with men who had the same level of blood pressure, had increased vascular disease…in the whereabouts of 30-40%! One reason researchers believe hypertension in women can be more severe is the fact that there are physiologic differences in the cardiovascular system to include types of hormone levels that help regulate a woman’s blood pressure.
So, what can you do to stay healthy and prevent stroke and heart disease?
Because hypertension can build up for years without showing symptoms, it’s important to get regular check-ups. It’s a growing epidemic and researchers believe that diet and lifestyle changes need to be made to combat this deadly trend. Excessive alcohol, salt intake in the foods American’s eat as well as lack of exercise all leads to higher blood pressure and hypertension. Smoking is also detrimental to a healthy lifestyle and keeping your blood pressure under control. Women during the menopausal years will also see a rise in their blood pressure as a result of hormonal imbalances. In some circumstances, balancing the hormonal levels can normalize blood pressure. It also seems that younger adults are battling with high blood pressure, getting diagnosed as early as their 20s and 30s. Starting a wellness plan early, exercising and eating right, will decrease your chances of developing high blood pressure and vascular disease.
With the new findings, women need to make sure they are combining regular check-ups with regular physical activity. Many times, women are focused on taking care of the other family members, often neglecting their own health. Because hypertension can creep up silently and without warning symptoms, it’s important to take the new research “to heart”. Treatment of hypertension in women may require earlier diagnosis as well as more aggressive management than what was previously thought to be acceptable. Heart disease, unfortunately, is now the leading cause of death in women.
If you want to learn more about hypertension in women or have questions, Dr. Raman can help.
Dr. Raman is focused on holistic care and good health maintenance. Patients at her Concierge Medical Practice may benefit from bioidentical hormone therapy and a medically supervised weight management program to help ease the symptoms associated with progesterone and estrogen changes.
”Frenzied corporate cultures still confuse sleeplessness with vitality and high performance. An ambitious manager logs 80-hour work weeks, surviving on five or six hours of sleep a night and eight cups of coffee (the world’s second-most widely sold commodity, after oil) a day. A Wall Street trader goes to bed at 11 or midnight and wakes to his BlackBerry buzz at 2:30 am to track opening activity on the DAX. A road warrior lives out of a suitcase while traveling to Tokyo, St. Louis, Miami, and Zurich, conducting business in a cloud of caffeinated jet lag. A negotiator takes a red-eye flight, hops into a rental car, and zooms through an unfamiliar city to make a delicate M&A meeting at 8 in the morning.” — Harvard Business Review
Last year, the Centers for Disease Control called insufficient sleep a public epidemic. It is estimated that nearly half of all American adults get less than the minimum recommendation of seven hours of sleep per night. With that many people operating on inadequate sleep, fatigue is so common that it’s easy to overlook the serious nature of the issue. However, with insufficient sleep being cited for auto and industrial accidents and increasing a person’s risk of chronic disease, the case for getting enough sleep should be heard.
Sleep and Reaction Time
Sleep studies have consistently shown that “function” (identified by reaction time measured in a variety of tests) is almost 100 percent impacted by sleep. In fact, a NASA-funded study at the University of Pennsylvania showed that people who self-identify as being able to fully function on less sleep actually experienced more substantial delays in reaction time than people who self-identified as needing (and finding a way to get) eight to 10 hours of sleep per night.
While these reduced reaction time results on controlled tests are alarming, the reality is even worse. Lack of sleep by key personnel has been cited in nuclear power plant disasters, the Exxon Valdez oil spill, and the Challenger space shuttle explosion. Maybe your job doesn’t require intense focus, but a lack of sleep can impact the results of everyday activities just as drastically. Law enforcement agencies across the U.S. consider driving a car under the effect of extreme fatigue identical to driving while drunk.
Sleep Habits and Risks for Disease
Lack of sleep’s effect on overall health is also of great concern. Inadequate sleep is known to increase the risk for the following:
- Heart disease
- Heart attacks
- High blood pressure
- Colon cancer
There also seems to be a link between lack of sleep and a higher risk of developing dementia and Alzheimer’s disease. Reduced testosterone levels have been measured in men who reported getting six hours of sleep per night or less.
Not getting enough sleep also negatively affects the immune system. That’s why a person might find oneself coming down with a cold or flu after an extended period of reduced sleep. Studies have shown that T-cell count (which is often used to measure immune system function) is relative to a person’s average amount of sleep. Likewise, there’s a reason your doctor recommends rest when you’re ill: fever response is better while we sleep.
Sleep deprivation can also lead to muscle loss and fat gain. With too little sleep, the body is also more likely to produce the stress-response hormone, cortisol. After sleep deprivation, subjects in several studies had higher levels of cortisol later in the day, a time when it should be tapering off to prepare the body for rest. Heightened cortisol prompts the body to store more fat and be more inclined to use other soft tissue, such as muscle, as energy which means that sleep-deprived dieters lose more muscle and gain more fat than do those who are well rested. One study found that after two weeks of minor calorie restriction (10 percent less than their daily energy expenditure), subjects who were getting 5.5 hours in bed a night lost just 0.6 kilogram of fat but 2.4 kilograms of other tissue, such as muscle. Subjects who got 8.5 hours slumber each night lost 1.4 kilograms of fat and 1.5 kilograms of other tissue. “Some of these metabolic effects occur pretty quickly,” Dr. Mehra – Journal of the Academy of Nutrition and Dietetics.
Oversleeping: Too Much of a Good Thing?
Just as not getting enough sleep is unhealthy, getting too much sleep isn’t a good thing either. There may be times (such as with illness or during periods of excess stress) when your body may feel an increased need for sleep, and this is normal. However, oversleeping on a regular basis should be watched carefully. Researchers acknowledge a strong association between frequent oversleeping and depression and/or other underlying health concerns like heart disease.
Children up to age 12 should aim for about 10 hours of sleep per night, teens should get 9-10 hours per night and adults should get 7-8 hours per night. Naps can occasionally supplement shortened overnight sleep, but sleep cycles depend on a specific chunk of time, so it’s still important to focus on getting a good night’s sleep.
Discuss Your Concerns with a Trusted Physician
Dr. Raman’s Concierge Medical Practice is focused on caring for each patient with comprehensive, individualized treatment options and health programs. Our office is committed to helping find the best solutions for you and your particular needs.
Like many other conditions, sleep disorders affect each person differently and require a very personalized approach to care. For more information on healthy sleep habits, please contact us today or schedule an appointment with Dr. Raman.