Home : health : High Sugar Intake And Its Impact On The Body

High sugar intake and its impact on the body

High sugar intake and its impact on the body

Excessive sugar intake is a significant public health concern worldwide, with detrimental physical and mental health effects. While sugar is a natural component and a widely used condiment in many foods, its overconsumption, particularly in added and refined sugars, has been linked to various health issues. Even sugar in its natural form should be consumed sparingly. This article explores excessive sugar intake’s short-term and long-term effects and associated health problems.

Short-term health issues
These health complications trigger flare-ups and worsen the symptoms of illnesses due to sudden changes in blood glucose levels. The impact may be short-term but could be linked to a chronic condition. Here are a few short-term health issues about which one should know:

  • Changes in physical health
    Physical mass gain is one of the most immediate and visible consequences of excessive sugar intake. High-sugar foods and beverages are often calorie-dense but lack the essential nutrients for metabolism. As a result, many people struggle with overconsumption of calories without feeling satiated. This can contribute to an unnatural increase in body mass, a risk factor for numerous chronic diseases.
  • Blood sugar spikes and crashes
    Consuming extremely sugary foods causes the blood sugar levels to spike rapidly, leading to a sudden surge in energy immediately followed by a crash. This can result in feelings of fatigue, irritability, and cravings for more sugary foods, creating a cycle of unhealthy eating.
  • Dental problems
    Sugar is a primary contributor to tooth decay and cavities. Bacteria in the mouth feed on the refined sugar that gets stuck between molars and the gums, producing acids that erode tooth enamel. This can lead to early tooth decay, gum disease, and eventually, tooth loss if not addressed in time.
  • Digestive issues
    Excessive sugar intake can also disrupt the balance of gut bacteria, potentially leading to digestive problems such as diarrhea, bloating, and abdominal discomfort. It is also a main contributing factor to the development of conditions like irritable bowel syndrome (IBS).
  • Increased risk of heart disease
    Sugar is high in empty calories that add no nutritional value. Further, a food regime rich in added sugars has been linked to an increased risk of heart disease. Excess sugar consumption can raise blood pressure, promote inflammation, and contribute to the accumulation of unhealthy fats in the liver, increasing the risk of heart disease and stroke.

Long-term health issues
Chronic illnesses are complications that have no cure or can be managed to a decent extent to prevent flare-ups. Excess sugar consumption will also trigger unhealthy changes that impact a person’s overall physical and mental health.

  • Type 2 diabetes
    Artificial sugar consumption is a direct trigger linked to type 2 diabetes, one of the most commonly diagnosed chronic health complications in the country. Consistently high sugar consumption can lead to insulin resistance, where the body’s cells become less responsive to insulin. This can result in elevated blood sugar levels and, eventually, diabetes caused by an unnatural glucose imbalance.
  • Fatty liver disease
    Fructose is naturally found in fruits and is also the key extract used in many processed foods sold off supermarket shelves. Excessive consumption of fructose can lead to the development of fatty liver disease (NAFLD). This condition involves the accumulation of fat in the liver, which can progress to more severe liver problems, including cirrhosis.
  • Cancer risk
    Some research suggests a connection between high sugar intake and an increased risk of certain types of cancer, particularly pancreatic, colorectal, and breast cancer. While the relationship is complex and not fully understood, it underscores the importance of limiting sugar intake. The bottom line is that sugar may not be a direct trigger for cancer, but it is linked to aggravating flare-ups of known cancers.
  • Mental health issues
    Excessive sugar intake has been associated with an increased risk of mood disorders such as depression and anxiety. The rapid spikes and crashes in blood sugar levels can negatively impact overall mental well-being.
  • Cognitive decline
    There is emerging evidence linking high sugar consumption to cognitive decline and an increased risk of developing neurodegenerative diseases like Alzheimer’s disease. The mechanisms behind this relationship are still under investigation.
  • Joint problems
    Sugar triggers inflammation of the joints, causing pain and rigidity to develop in major muscle groups and bone joints. This increases the risk of developing conditions like osteoarthritis.
  • Compromised immune function
    Excess sugar consumption is also linked to weakening the immune system, making the body more susceptible to infections and illnesses.

Behavioral and psychological effects
Sugar triggers a falsely rewarding response from the brain, tricking it into thinking the condiment is good for consumption. As a result, sugar cravings can develop and trigger behavioral or psychological changes linked to the spike in blood glucose levels.

  • Food cravings
    Sugar can be addictive due to its impact on the brain’s reward system. Over time, excessive sugar intake can lead to cravings and a cycle of overconsumption, making it difficult to reduce sugar consumption.
  • Impaired decision-making
    High sugar consumption has been linked to impaired cognitive function and decision-making, potentially affecting overall lifestyle choices, including eating habits.
  • Nutritional deficiencies
    Excessive sugar intake often displaces nutrient-dense foods, leading to a lack of essential vitamins and minerals. This can result in malnutrition and other health issues.

Understanding and following recommended sugar intake guidelines is essential to mitigating these health issues. The American Heart Association (AHA) recommends limiting added sugar intake to no more than 100–150 calories (25–38 grams) per day for most adults. However, many people exceed this limit due to the pervasive presence of added sugars in processed foods and sugary beverages.

In conclusion, excessive sugar intake poses a wide range of health issues in the short and long term. These issues encompass physical health and mental and behavioral aspects, making it crucial for individuals to be aware of their sugar consumption and take steps to reduce it. By making informed nutrition choices that complement a healthy lifestyle, individuals can significantly improve their overall health in the long run. These decisions improve well-being and reduce the risk of numerous chronic diseases associated with excessive sugar consumption.

Most Popular

4 useful tips for managing migraines

4 useful tips for managing migraines

Migraine is a prevalent health condition in which a person experiences severe headaches, usually on one side of the head. There may also be other symptoms like sensitivity to light, tiredness, and nausea, which can last a few hours to two days. The ailment is triggered due to stress, certain foods, and other factors. While there is no cure for migraines, the following tips can help manage the symptoms effectively: Use the correct treatment options There are several treatments for migraines, but it is essential to choose the correct one after consulting a doctor. The popular options include: Nurtec ODT Nurtec ODT is an oral treatment that can help alleviate symptoms like headaches, pain, nausea, and sensitivity to light in adults. One can use Nurtec ODT on alternate days or as the doctor recommends. Its side effects include allergic reactions, trouble breathing, and rash. UBRELVY It is a fast-acting treatment option that blocks a specific protein in the body known to induce migraine attacks. One can consult a doctor to determine the dosage according to their condition. The most common side effects of UBRELVY are nausea and sleepiness. Excedrin Excedrin is suitable for temporary relief from migraine headaches. It can also treat aches caused by other factors, such as arthritis and toothaches.
Foods to be avoided by diabetes patients

Foods to be avoided by diabetes patients

Food gets broken down into glucose by the body to release energy for its functioning. Most meal plans combine fats, proteins, sugars, and other essential carbohydrates vital for healthy growth and organ function. However, people with diabetes should be careful about seemingly healthy foods as it can trigger a spike in their blood glucose levels. Here are different foods that are bad for diabetes and should not be eaten regularly: Various foods that are bad for diabetes patients Fruit juices and other drinks Sugar consumption via beverages can spike insulin levels drastically. Did you know that lots of seemingly healthy store-bought fruit smoothies, sports drinks, bottled juices, and sodas can spike blood sugar levels too? Also, natural fruit juices are not necessarily a healthy option as they are high in fructose. Aside from this, cola, iced tea, lemonade, and other flavored beverages are excessively high in carbs, sugar, and fructose. Their regular consumption can trigger insulin resistance, forcing healthy cells to reject insulin and extract glucose for energy. Another crucial thing to remember is to avoid any type of spirit if you have diabetes. These contain empty calories and can worsen the condition significantly. Cereals, yogurt, and dried fruits Daily breakfast cereals are fortified with essential vitamins and nutrients that make up for a wholesome meal.
6 human foods that cats can enjoy

6 human foods that cats can enjoy

Certain foods that are healthy for us may be beneficial for your cat. As a responsible cat parent, it is essential to be aware of the foods and their sources before slipping a morsel from your plate into your pet’s bowl. Ingestion of toxic foods can adversely affect the cat’s digestive system. Hence, it is advised to consult a vet for recommendations. Here is a list of human foods that are perfectly safe for cats: Meat Cats are carnivores by nature. Most of the commercial cat food in the market contains different meats, an excellent protein source. So, feeding them bits of cooked meats like beef, turkey, or chicken from your lunch plate is entirely alright. Make sure you limit the quantity of the meats. Overeating may cause digestive issues in cats. Salmon Cats love fish, and most vets recommend feeding them fish-based foods. They are a good source of omega-3 and other nutrients. Oily fish like tuna, salmon, or mackerel prove beneficial for their eyesight and joints. However, do not feed your feline straight from the can as they might lick it too aggressively, leading to cuts and bruises on their tongues. It’s best to feed them cooked fish without bones.
Top 9 foods for healthy lungs

Top 9 foods for healthy lungs

Life isn’t fun when one can’t breathe properly. Years of unhealthy lifestyle habits and other factors can seriously affect the functions of the lungs, resulting in asthma, chronic obstructive pulmonary disease (COPD), pulmonary fibrosis, and other respiratory diseases that decrease quality of life. Fortunately, one can manage these diseases and even prevent them altogether by incorporating certain foods into their meal plans. Here are some foods that can boost lung health: Beetroots When it comes to the health of the vital organ, beetroot and even its leaves are among the best foods anyone can have. That’s mainly because both beetroot and beet greens are rich in nitrates, which help relax blood vessels, reduce blood pressure, and optimize oxygen uptake. Beet greens are full of nutrients essential to lung functions, such as vitamin C, potassium, magnesium, and carotenoid antioxidants. To benefit from beets, add them to salads or make beet juice. Turmeric This yellow spice has been used for centuries to treat various ailments. Curcumin, the main component in turmeric, is behind all the health benefits. Its antioxidant, anti-inflammatory, and antimicrobial characteristics can make turmeric extremely useful for improving lung function and aiding in conditions such as asthma, COPD, and pulmonary fibrosis.
3 foods to avoid for better lung health

3 foods to avoid for better lung health

Strengthening the lungs can help one avoid respiratory issues and diseases. Even when diagnosed with a lung-related illness, making significant changes to the lifestyle and food regimen can help people manage the symptoms and restore lung function. However, it is equally important to avoid the food items that damage these organs and cause issues like inflammation, sneezing, and wheezing. Here are a few foods to avoid to improve lung health: Salty food Foods with excessive salt should be avoided as their long-term consumption can have severe consequences on the overall health. Excess sodium in such food items can enlarge the muscles of the heart, cause headaches, increase blood pressure, and lead to a wide range of kidney-related issues like stones. Such foods can also have a negative effect on the health of the lungs and have been linked to an increased risk of bronchitis. Additionally, too much salt in meals can also worsen the symptoms of respiratory issues like asthma. This is because sodium can cause fluid retention, leading to shortness of breath in those with lung diseases. To reduce its intake, one should start by limiting salt in their meals and instead add more herbs and spices as seasoning.

Popular Articles

7 popular plants that are dangerous for cats
health
01

7 popular plants that are dangerous for cats

Many people decorate their homes with indoor plants. But if you are a cat parent, your plant obsession can inadvertently harm your feline friend. Most plants are safe for cats to play and prod, but a few are dangerous. Eating or coming into contact with them can lead to unexpected consequences, mainly because of their poisonous compounds. Below we have listed seven such toxic plants that you must keep out of your cat’s reach: Azaleas A part of the rhododendron family, Azaleas are one of the most beautiful houseplants that can transform your living space. However, the slightest nibbles out of their leaves can cause serious heart problems in your cat. It can sometimes aggravate into a coma and even be fatal. Milder side effects of rhododendron ingestion include vomiting, weakness, diarrhea, drooling, and a lack of apatite. Hydrangeas Hydrangeas are common in flower arrangements in home gardens. Although the plant is toxic to cats because of its chemical content, it is not as dangerous. Only ingesting a large amount of the plant can cause damage. Nevertheless, they pose a threat, so avoid having them around your pets. If you grow hydrangeas in your garden, ensure your cat never wanders near it and keeps a safe distance.
Read More
Tips to prevent and manage prostate cancer
health
02

Tips to prevent and manage prostate cancer

The prostate is a gland found in males. When unhealthy cells start to grow and multiply abnormally in that area, it leads to prostate cancer. There are various types of cancers that develop in the prostate gland, like small cell carcinomas, transitional cell carcinomas, sarcomas, and neuroendocrine tumors. It is essential to learn the signs and symptoms for timely treatment. Here are some ways of managing the condition and preventive methods to reduce the risk: Treatment options There are several treatment options available to manage prostate cancer, and each of the options has its possible risks or side effects. After a careful diagnosis and discussion with a health professional, they may suggest one of these: DR-TEST Digital Rectal Exam (DRE) is a test in which the doctor inserts a lubricated and gloved finger inside the rectum to examine the prostate by touch. If they find any abnormalities in the prostate, the doctor can immediately suggest any more tests and make a treatment plan. Xofigo This is an invasive treatment option advised when other options like hormonal or surgical methods have not been successful in lowering the testosterone levels in the body. It is also used when cancer has specifically spread to the bone and no other parts of the body.
Read More
4 easy tips to keep dogs free of ticks and fleas
health
03

4 easy tips to keep dogs free of ticks and fleas

A pet’s fur can be the perfect breeding ground for fleas and ticks. These pests can annoy your pet throughout the day. Such parasites can also cause several health problems like Lyme disease and skin infections in dogs and humans. Fortunately, pet care experts have developed several ways to rid these critters of your furry friend. Here are four handy tips that help with managing flea and tick infestations in dogs: Initiate a treatment plan If your pet develops a pest infestation, the first and foremost thing to do is get them on a treatment plan. Here are a few prescriptions that can be helpful: Bravecto® (Fluralaner) This prescription for dogs comes in two types: a chewable option or a topical solution. Bravecto is approved by the FDA and works on dogs and puppies at least six months of age who weigh at least 4.4 pounds. If you pick the chewable option for your pet, it must be given with their food once a month. Alternately, the topical solution must be applied once every 12 weeks. You can also check out special offers on Bravecto’s website for attractive discounts on their products. Simparica Another recommended treatment for fleas and ticks is the FDA-approved chewable from Simparica.
Read More