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Signs and Causes of High Sugar Intake

Signs and Causes of High Sugar Intake

Sugar is found in many foods, including fruits, vegetables, and dairy products. While sugar is essential for the body to function, an excess is harmful as it can increase the risk of various health problems, such as type 2 diabetes, heart disease, and dental cavities. Therefore, one must track their sugar intake and take steps to reduce it. This post discusses the signs of high sugar consumption, its causes, and remedies to reduce sugar cravings.

Signs of excess sugar intake
Individuals may experience various symptoms if they go overboard with sugary foods and drinks like soda, candy, cakes, cookies, and ice cream. The signs often develop gradually and may vary in severity. Here are a few examples:

Physical signs
Excess sugar can trigger inflammation and hormonal imbalances, leading to acne and skin rashes. One may also experience wrinkles due to a loss of skin elasticity.

Behavioral signs
Eating too many sugary snacks can cause a spike in energy levels. However, it does not last long. As the body utilizes the sugar, one may feel tired. Besides fluctuations in energy levels, individuals might have mood swings. Many feel low after reducing their sugar intake, which only increases their cravings, thus leading to a cycle of dependence on sugary products.

Dental signs
Sugar feeds the bacteria in the mouth, which results in increased acid production. Excess acid can erode tooth enamel, causing cavities and tooth decay. That’s why limiting sugar intake and practicing good oral hygiene are necessary.

Metabolic signs
Eating too many sweets can cause insulin resistance, a condition in which the body cannot utilize insulin efficiently to digest sugar, leading to high blood glucose. As a result, the body has to produce more insulin. This, in turn, increases the risk of various complications.

Cardiovascular signs
High sugar intake can damage blood vessels and cause them to narrow down, leading to high blood pressure. It can also cause elevated triglyceride levels, a prominent risk factor for heart disease.

Gastrointestinal signs
Enjoying too many sweets at once can cause bloating, gas, and diarrhea. Sugar can draw water into the intestines, causing an imbalance in the gut microbiome and leading to digestive issues.

Neurological signs
Sugar consumption can affect blood sugar levels and release inflammatory substances in the body, triggering headaches and migraines.

Immune system signs
Excess sugar intake can weaken the immune system and suppress its response to infections and diseases. It can also slow down the healing of wounds.

The above signs could also result from other health conditions. Nevertheless, individuals should visit a health expert nearby, undergo tests to determine the cause, and seek appropriate medical treatment.

Causes of excess sugar intake
There are various reasons why people tend to overindulge in sugar:

Sugar cravings
Some crave sugary foods and overeat without tracking their daily calorie intake. Sugar cravings develop gradually and are challenging to get rid of.

Emotional eating
Some eat sugary foods when stressed, anxious, or sad. While it might help temporarily manage these emotions, it does not work in the long run. Such individuals should seek the assistance of an expert to devise other strategies for controlling their emotions.

Lack of awareness
Unfortunately, many do not know or tend to ignore the adverse effects of eating too many sugary treats. They continue to indulge in sweets without tracking their sugar intake.

Marketing
The food industry markets sugary products by making them seem appealing and desirable. This strategy works wonders for businesses but deteriorates an individual’s health.

Little to no access to healthy foods
Some individuals may have limited access to fresh foods like fruits and vegetables. As a result, they have to turn to packaged products, which are often filled with sugar.

Genetics
Some are genetically predisposed to love sweets and consume more sugar. Studies suggest this is usually the case with individuals who have a particular variation in the gene FGF21.

How to reduce sugar intake?
Managing sugar intake is essential to lower the risk of health complications. Those looking to reduce their consumption can consider following these expert-recommended tips:

Track how much sugar you eat
The first tip is to keep track of sugar intake. One can read nutrition labels on products and choose foods and drinks low in added sugars to prevent overconsumption.

Cut back gradually
Trying to give up sugary treats suddenly and entirely can increase cravings and lead to a relapse. So, one must decrease their intake gradually. Individuals can do this by making small nutritional changes, such as reducing added sugar in coffee or tea and swapping sugary snacks for healthier options like fruits or nuts.

Increase fiber and protein intake
Adding fiber and protein-rich foods like nuts, beans, and legumes to the meal plan can keep cravings in check. Fiber and protein help people feel full longer and stabilize blood sugar levels. They also promote overall health and well-being.

Drink plenty of water
Drinking plenty of water can reduce sugar cravings and flush out excess sugar. It can also help dilute the sugar in the bloodstream, lowering blood glucose levels.

Seek support from family or friends
Those struggling to reduce their sugar consumption can ask their friends, family, or a healthcare professional to help them in their endeavor. A nutritionist can provide guidance and help create a personalized plan to combat the problem.

Excessive sugar intake can negatively impact health and increase the risk of chronic diseases like type 2 diabetes. Diabetes can further lead to more severe health conditions like chronic kidney disease (CKD), where the kidneys cannot effectively filter toxins from the blood. Besides medical and health treatments, CKD can be managed with nutrition and lifestyle changes, but one must try to prevent it from developing in the first place.

Individuals at risk of diabetes may benefit from Medicare insurance. Medicare Part B covers up to two blood glucose screenings per year, a once-per-lifetime health behavior change program, and diabetes self-management training services. For people who have already been diagnosed with diabetes, it covers partial costs of insulin pumps, blood sugar monitors, and related equipment, such as lancets, test strips, and lancet devices.

Despite Medicare coverage, healthcare expenses may take a toll on some people. Those looking to save more or earn benefits can get a credit card and enjoy cash back, miles, or points with every spend.

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Foods to Eat and Avoid for Optimal Kidney Health

Kidneys help filter waste from the blood and dispose of it off the body via urine. They also help balance the electrolyte and fluid levels in the body. But, conditions like high blood pressure and diabetes may intervene with their ability to work as required. Furthermore, damage to the kidney might also result in chronic kidney disease. Hence making changes in your meal plan is a vital aspect of treatment. You can prevent damage to these organs by following a kidney-healthy meal plan. Below, we will address some foods to eat and avoid for better kidney health. Foods to eat Cauliflower Cauliflower is a nutritious vegetable. It's an excellent source of folate, Vitamins B, K, and C. It's rich in anti-inflammatory compounds like indoles, a fiber source. In addition, you can use mashed cauliflower as a replacement for potatoes. For example, a cup of cooked cauliflower has 40 mg of phosphorous, 176 mg of potassium, and 19 mg of sodium. Sweet potatoes They are relatively similar to white potatoes but have more fiber content, resulting in them breaking down more gradually. Hence, you will experience a less spike in insulin levels. Sweet potatoes are also rich in vitamins and minerals like potassium that help balance the sodium levels in the body and lower their impact on the kidneys. But, since sweet potatoes have a high potassium content, people on dialysis or those with CKD should curtail the intake of this vegetable. Red bell peppers They are rich in flavor and low in potassium, but that is not the sole reason they are considered a hit among people with kidney disease. Red bell peppers have Vitamin C and A sources and are also high in fiber, folic acid, and B6 vitamin content. In addition, red bell peppers are also suitable because they have lycopene, an antioxidant that shields against some cancers. You can eat them raw with a dip, mix them into your salad, or enjoy them as an appetizer. Some people also like roasting bell peppers and using them as a topping for lettuce salads or sandwiches. Olive oil It contains healthy fat and has anti-inflammatory properties. Since it is monosaturated fat, it stays stable even at higher temperatures as you cook. Thus, switching to extra virgin olive oil can give you more antioxidants while you still enjoy your favorite dish. Green vegetables Leafy veggies like spinach, kale, romaine, arugula, and cabbage are hydrating, low in calories, and have high antioxidant and vitamin content. If you wish to be cautious about your mineral levels, you must opt for cabbage and arugula, which are nutrient-rich and lower in sodium, potassium, phosphorous, and calcium. In addition, kale and spinach have a high potassium content, which is ok for people seeking to improve their kidney health, but best for those already dealing with chronic kidney disease. Blueberries They are called superfoods because they are rich in antioxidants and are a low-calorie Vitamin-C and fiber source. You can stock them in abundance from your local grocery store or farmer’s market. You can also shop for frozen berries in the off-season and enjoy healthy smoothies. People with kidney diseases can also eat other berries like raspberries, cranberries, and strawberries. Apples Apples are low in potassium and rich in fiber when you eat them with peel. They also have a natural anti-inflammatory effect and are ideal for your kidneys. Foods to avoid Soda Soda has zero nutritional benefits and instead has high sugar content. It only adds to the extra calories. Some studies link high soda consumption to conditions like kidney disease, osteoporosis, dental problems, and metabolic syndrome. If you opt for their lower calorie alternative like coke zero, even that will do you no good, as it has no nutritional value and contains artificial sweeteners and additives. Hence, you must omit soda and opt for healthy beverages like water. If you do not enjoy plain water, add a slice or two of fresh fruit for added flavor. Avocados Avocadoes are known for their many nutritious qualities. They are rich in antioxidants, fiber, and heart-healthy fats. Even though consuming avocado is often considered healthy, people with kidney disease must avoid it as avocados have a high potassium content. An average-sized avocado has about 690 mg of potassium. If you love the taste and do not want to eliminate it, you can reduce the portion size to only 1/4th of the avocado. In addition, it will lower potassium intake.  Salty foods Sodium or salt is one of the most prevalent inclusions in foods you consume daily. However, their density is higher in processed foods. Salt results in water retention and may cause blood pressure, lung, and heart disease. Healthy kidneys work towards maintaining the correct fluid balance in the body. So, if your kidneys do not function as desired, the fluid balance may be disturbed. Hence, you must curtail sodium-rich foods like processed foods, packaged items, and soy sauce. When cooking meals at home, opt for low-sodium alternatives. You can replace salt with spices and herbs and keep the salt shaker off the table. Dairy Dairy products like yogurt, cheese, ice cream, and milk are rich in protein, calcium, and other vital nutrients. They also contain potassium and phosphorous. People with stage three kidney disease might want to curtail their potassium, phosphorous, and protein intake, which is high in dairy. So, you can instead reach out for dairy alternatives like rice, soy, or almond milk as they have lower potassium, phosphorous, and protein content than cow’s milk. Bananas Though naturally low in sodium, bananas' potassium content is significantly high. So, to ensure your kidney disease does not aggravate, monitor your potassium intake, and it might be challenging if the banana is your staple. Conclusion Whatever you eat or drink will affect your health regardless of any health issue. Therefore, maintaining a healthy weight and following a balanced meal plan are prerequisites to staying fit and controlling blood sugar levels. A kidney-healthy meal plan is less about eliminating certain foods but following portion control and finding a balance of proteins, carbohydrates, and fats.

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Bloating, gas, abdominal pain, and diarrhea are usually symptoms of digestive conditions. These diseases vary from mild to severe and are pretty challenging to diagnose. That is why it is essential to understand what signs to look for and when to seek the help of a professional healthcare expert. This post lists the five most common digestive conditions and the signs and discomforts people may experience when affected by them. Ulcerative colitis Ulcerative colitis is a digestive condition that leads to inflammation and ulcers in the colon (large intestine) and the rectum. While the disease’s exact cause is unknown, it is thought to be linked to a combination of genetic, environmental, and immune system factors. A person’s risk of developing ulcerative colitis increases if they have a family history of the disease, have been diagnosed with autoimmune disorders in the past, or are dealing with certain infections. Ulcerative colitis patients can go through periods of remission and relapse. Moreover, the severity can range from mild to severe. In severe cases, one may experience complications like intestinal bleeding, bowel obstruction, and an increased risk of colon cancer. Therefore, it is crucial to diagnose the problem on time. A few symptoms to watch out for are fever, fatigue, diarrhea, rectal bleeding, dehydration, and abdominal pain and cramping. Managing ulcerative colitis typically involves a combination of doctor-recommended treatments, lifestyle changes, and, in severe cases, surgery to remove the colon. Gallstones Gallstones are solid deposits in the gallbladder, a tiny organ in the upper right of the abdomen that helps digest fats. The stones can vary in size and number and can be composed of various substances, such as cholesterol, bilirubin, and calcium salts. The risk factors for gallstones include having a family history of gallstones, following a sedentary lifestyle, and certain health conditions like diabetes, cirrhosis, and Crohn’s disease. Additionally, pregnant women are more likely to develop gallstones. A few symptoms of this disorder are jaundice, fever, nausea, vomiting, indigestion, and abdominal pain. Depending on the severity, doctors may recommend treatments to dissolve the stones or surgery to remove the gallbladder. In some cases, nutritional and lifestyle changes may be necessary to manage the symptoms after removing the organ. Cirrhosis Cirrhosis is a severe and chronic health condition that affects the liver. It causes irreversible scarring in the organ as fat and collagen replace functional cells. The ailment is mainly caused by poor lifestyle habits and specific health conditions that damage the liver. Unfortunately, cirrhosis does not improve with time; it worsens, leading to compromised health and potential risks like heart failure and cancer.  This liver disease can lead to numerous symptoms like fatigue, loss of appetite, nausea, vomiting, confusion or difficulty concentrating, abdominal pain and tenderness, and swelling in the legs, ankles, or feet. One may also experience jaundice (yellowing of the skin and eyes), personality changes and mood swings, and easy bleeding and bruising. Cirrhosis can be best managed by visiting a health expert and using the remedies prescribed. Doctors usually do not treat the ailment directly but target the underlying cause. Lifestyle choices like eating nutrient-dense foods, exercising regularly, and avoiding unsafe health practices can help slow the disease’s progression and play a pivotal role in managing the symptoms in the long run. Crohn’s disease This condition can lead to inflammation in various body areas, but it most often affects the digestive tract. Crohn’s disease causes the immune system to attack healthy cells in the tract, leading to inflammation, ulcers, and other complications. Inflammation can occur anywhere along the digestive tract, from the mouth to the anus, but it most commonly affects the small intestine and the beginning of the large intestine. A few common symptoms of Crohn’s disease are diarrhea, abdominal pain and cramping, fatigue, reduced appetite, rectal bleeding, abscesses (collection of pus), nausea, vomiting, and joint pain and inflammation. Gastroesophageal reflux disease (GERD) GERD is a prevalent digestive condition that occurs when stomach acid moves upward into the esophagus, causing heartburn and indigestion. Individuals can relieve the symptoms with simple treatments but lifestyle changes, such as eating smaller meals and elevating the head while sleeping, can also help prevent stomach acid from traveling upward.  GERD can lead to more severe health conditions, including breathing complications, esophagus damage, and even cancer, if left untreated. Therefore, anyone with symptoms should speak with their healthcare provider as soon as possible for proper treatment. A few indicators are chest pain, burning sensation in the throat, difficulty swallowing, heartburn, and indigestion. How to prevent digestive conditions? Here are some tips to prevent these disorders and keep the digestive system healthy: Eat healthy meals A nutrition plan that includes various fruits, veggies, whole grains, lean proteins, and healthy fats can help promote digestive health. Avoiding high-fat, high-sugar, and processed items is also advisable. Stay hydrated Drinking enough water and other fluids may help the digestive system function properly. One must aim to drink at least eight glasses of water per day. Exercise regularly Regular physical activity can promote digestion and relieve constipation. Experts recommend at least 30 minutes of activity five days a week. Manage stress Stress can affect digestion, so finding ways to manage stress, such as exercise, meditation, or relaxation techniques, can be beneficial. Limit caffeine consumption Caffeine in tea and coffee can irritate the digestive system, so limiting or avoiding these beverages may be helpful. Probiotics Probiotics are beneficial bacteria that live in the gut and promote digestive health. They can also be acquired by eating foods high in probiotics, such as yogurt or kefir. Digestive conditions can significantly impact a person’s quality of life by triggering numerous symptoms, from cramping and abdominal pain to changes in appetite and nausea. Understanding the indicators of each condition can ensure timely diagnosis by a health professional. Often, serious diseases require further investigation into their causes and treatments. Therefore, one must learn as much as possible about their symptoms and not delay approaching an expert.

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