Does sugar constipate you: Sugar & Constipation | Livestrong.com
Sugar & Constipation | Livestrong.com
the frequency of your bowel movements, your diet is also a factor, especially with sugar constipation.
Sugar and Digestive Issues
If you’re experiencing fewer
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Dealing with a functional gastrointestinal disorder such as constipation is a common occurrence for people of all ages. While certain medications or health issues can disrupt the frequency of your bowel movements, your diet is also a factor, especially with sugar constipation.
Sugar and Digestive Issues
If you’re experiencing fewer bowel movements or going longer than three days without having one, you may be constipated, according to the Cleveland Clinic. As to what causes constipation, the answer can be a variety of factors including diet, medications, dehydration, stress, lack of exercise, certain medical conditions or ignoring the urges to go to the bathroom.
Some people who are sensitive to certain foods may experience sugar constipation. That’s because many products that are high in sugar are also low in fiber. This can set you up for digestive issues such as constipation.
Processed foods such as cakes, cookies, pastries, white bread and candy bars are high in sugar and low in fiber. For this reason, the American Academy of Family Physicians says to prevent constipation, you need to avoid processed foods.
Plus, eating large amounts of dairy products such as milk, which has sugar, can also contribute to constipation, says the Cleveland Clinic. Deserts such as ice cream have both milk and sugar in them, which may trigger digestive issues like constipation.
Sometimes, people may experience diarrhea after eating sugar, and more specifically, foods rich in sucrose, which is table sugar, or fructose, which is fruit sugar. This can happen after certain stomach surgeries or esophageal surgery, says the Mayo Clinic. The condition that may cause this is called dumping syndrome.
Read more: The Effects of Refined Sugar on the Body
Importance of Dietary Fiber
Getting enough fiber in your diet can help prevent and relieve constipation by normalizing bowel movements since it increases the weight and size of your stool and softens it, according to the Mayo Clinic. Just make sure to go slow when increasing your fiber. Adding too much too quickly may cause gas, bloating and cramping.
For optimum health and sugar constipation relief, the Academy of Nutrition and Dietetics says women, aged 50 and younger, should aim for 25 grams of fiber per day, and men of the same age should get 38 grams per day. Women over 51 need 21 grams of fiber and men over 51 need 30 grams.
Adequate amounts of fiber may also help with weight loss since high-fiber food tends to be more filling, says the Mayo Clinic. In addition to making you feel fuller for longer, eating high fiber foods keeps you regular, which may also help you maintain your weight.
To meet the daily fiber recommendations, make sure to look for foods that relieve constipation. Foods that are known to help with digestive issues likely have adequate amounts of fiber and a healthy dose of vitamins and minerals, which can help prevent sugar constipation and keep your bowel movements regular.
Read more: List of Foods High in Soluble Fiber
Foods That Relieve Constipation
When it comes to the best foods that relieve constipation, sticking to foods high in fiber such as fruits, vegetables, beans, legumes and whole-grain products is a great place to start. That said, it’s also important to drink plenty of fluids when increasing your fiber intake.
One way to boost your intake of fiber and still satisfy your sweet tooth is to add more fruit to your diet. Some fruits with a higher fiber content include:
- Pears, 1 medium has 5.5 grams of fiber
- Raspberries, 1 cup has 8 grams of fiber
- Apple with skin, 1 medium has 4.5 grams of fiber
- Banana, 1 medium has 3 grams of fiber
- Strawberries, 1 cup has 3 grams of fiber
- Orange, 1 medium has 3 grams of fiber
Other foods high in fiber include black beans, cooked pearled barley, split peas, lentils, oats like those found in oatmeal, bran flakes, brown rice, rye bread, green peas, broccoli and potatoes. In addition to the foods that receive constipation, you should also consider avoiding foods that contribute to the problem.
Processed foods such as chips and hot dogs, fast food, meat, prepared food such as frozen meals and snack foods, can all make constipation worse, according to the National Institute of Diabetes and Digestive and Kidney Diseases.
13 Signs You Might Be Eating Too Much Sugar In The Day & How To Cut Back
It’s pretty hard to deny it: sugar tastes amazing. Unfortunately, it’s not that great for you, and if you eat too much sugar (especially from unnatural sources), your body and mind will definitely feel the consequences. Noticing signs you’re eating too much sugar is helpful, as you can then limit yourself and grab something with a bit of protein or healthy fats to quell the cravings and stabilize your mood and blood sugar levels.
It feels awesome when you’re in balance, and excess sugar can throw your body off. As a certified health coach, I work with clients on monitoring their sugar intake (especially if they’re diabetic, pre-diabetic, or suffering from heart complications), and figuring out ways to incorporate healthy foods, from protein and fats, into their diets. “The recommendation for added sugar intake is to stay below 9 tsp/day for men and 6 tsp for women. This is comes out to be about 10% of total calories, assuming the average 2000 calorie diet. Keep in mind this is added sugar, not naturally occurring sugar like that in fruit, unflavored dairy (like plain milk & plain yogurt) or veggies. Currently the average person eats about 3 times the recommendation, or 22 tsp per day,” advises Dr. Chris Mohr, PhD, a Reebok nutrition expert, over email with Bustle. Here are 13 signs you’re eating too much sugar and some pointers as to how to ween yourself off in a safe and effective manner.
1. Whacky Energy Levels
“Experiencing highs and lows in regards to energy level and mood due to too many empty calories. This is especially noticeable if you are not eating adequate whole foods like whole grains, lean protein, low fat dairy, fruits and vegetables,” says Lori Williams, R.D at The Ohio State University Wexner Medical Center over email with Bustle. Instead, have healthy snacks on hand. “A piece of fruit is always a better snack choice than an on the go bar, for example. Replace soft drinks with sparkling water. Make sure your breakfast includes protein as the ‘base’ and not some other, on the go muffin, croissant or something similar,” advises Mohr.
2. Unexplained Bloating
Williams also cautions against a slight increase in abdominal bloating, as sugar can lead to a less effective metabolism and water retention. If you feel symptoms, check in with yourself and your diet and decide if it’s wise to cut back on the sugar overload and have more filling, nutritious foods with meals.
3. Scarfing Down Food
Sugar gets processed incredibly fast, without us registering fullness, explains Williams. Such mindless eating can lead to excess sugar intake. “Practice mindful eating practices to recognize if you are using sugar for an energy boost. Many of use empty calorie foods like cakes, cookies, pies, candy, sugar laden beverages (like coffee drinks, energy drinks, fruit drinks) to get us through the work day,” recommends Williams. “However, the body processes these very fast, sending our blood sugar up quickly and then back down leaving us feeling tired again and wanting more added sugar products to get that boost again,” Williams explains.
4. Not Reading Labels Carefully
Whether you’re not reading labels carefully or you’re unsure of what certain ingredients mean (which is totally understandable), eating too many processed foods without knowledge of what’s in them can contain hidden sugars and artificial sweeteners that are bad for you. “Read labels for hidden sugars to identify foods that are not obvious sources of added sugar. Look for these not so obvious terms in the first few ingredients: corn syrup, dextrose, fructose, high-fructose corn syrup, lactose, anhydrous dextrose, malt syrup, maltose,” advises Williams. “Sugar lurks in sauces (like BBQ or pasta sauces or salad dressing),” further cautions Mohr.
5. Overloading Smoothies With Fruit
Fruit smoothies are delicious, but if you’re drinking a smoothie that’s practically 100 percent fruit based, you’re bound to be taking in way too much sugar. While natural, fruit is still high in sugar and should be paired with protein, fats, and veggies in smoothies for a better mix. “A small smoothie made with 8 oz. low fat milk or 6 oz. low fat plain yogurt, handful of blueberries and a handful of spinach,” recommends Williams, is a nice combination.
6. Not Sleeping Well
If you’re not sleeping well, it could be due to having too much sugar in the day (especially at night time) and throwing off your body’s balance of hormones, advises Kaitlin Holliday, Chief of Staff of Exo over email with Bustle. “Sugar can have a residual effect on your sleeping patterns, and consuming too much sugar throughout the day or closer to bedtime can keep you awake,” says Holliday.
7. Head Pain
A headache isn’t always from your boss yelling at the office; it could be from eating too much sugar at lunch. “Having a ‘sugar hangover’ – eating too much sugar, can spike your energy levels and take you on the highest highs, but leave you with something similar to a normal hangover: headaches, bloating, foggy minds and other symptoms,” says Holliday. Eat protein and fats mid-day to balance out sugar.
8. Acne Flareups
“You’re breaking out more than usual – there have been studies that link acne with high-sugar diets, so if you start breaking out and you can’t figure out why, sugar might be the culprit,” says Holliday. If you notice your skin freaking out, ditch sugary foods and swap for clean eats, such as vegetables, lean protein, and healthy fats instead.
9. Dry Skin
Over email with Bustle, Dr. Lisa Ashe, Medical Director of BeWell Medicine advises that dry skin can appear when you’re eating excess sugar. If you notice your skin losing moisture, consider cutting back on sugar and eating more hydrating foods that nourish the skin.
10. Depressed Mood
Ashe cautions against depressed mood, as when you reach that sugar “crash,” as Ashe calls it, you’re likely to feel low in energy and happiness, as well fatigued. These symptoms of depression can be helped by limiting sugar and also focusing on activities to bust stress, advises Ashe.
11. Irregular Bowel Movements
Ashe says that irregular bowel movements, such as bloating, constipation, diarrhea, gas, and other conditions can occur when you’re eating excess sugar, due to improper digestion. Bad bacteria in the body feed on yeast from sugar, which can throw off digestion. If you do eat sugar, take a walk to balance blood sugar and smooth digestion.
It’s common to experience inflammation in the body if you’re eating too much sugar, so if you feel swollen or puffy, it might be a clear sign, advises CEO and co-founder of FOODSTAND app, Rachna Govani and Shauna Keeler, NYC-based Chef, and RD, as well as a Foodstand contributor and member, over email with Bustle. If you notice symptoms, “cut back by eliminating sugar at breakfast – swap in protein like eggs or plain greek yogurt,” or “cut back by swapping dessert for fresh fruit,” say Govani and Keeler.
13. Intense Cravings
If you’re “craving food soon after you’ve eaten a full meal,” or experience “intense cravings,” say Govani and Keeler, it could mean you’re eating too much sugar each day. A good way to check: “if you’ve had 1 soda or juice in a day, or a sweet yogurt, you’re probably at, or over the daily limit,” advise Govani and Keeler. “Cut back by eliminating sugar in liquid form – no soda or juice sugary drinks are the biggest contributor of added sugar in our diet – even this one change can have a major effect,” Govani and Keeler recommend.
If you notice any of these conditions in your lifestyle, it might be time to rethink your go-to snacks and make some healthier swaps that will keep your blood sugar, mood, and energy levels balanced in the day.
Images: Pixabay (12)
Can diabetes cause constipation? Symptoms, causes, and treatment
Constipation is a relatively common complaint among people living with diabetes. Diabetes can cause constipation either directly or indirectly.
Diabetes can lead to persistently high blood sugar levels, which may cause nerve damage that can result in constipation. In some cases, a person’s diet or medication may also cause constipation.
The symptoms of constipation can be uncomfortable, but there are steps that people can take to relieve them.
Read on to learn more about the causes, symptoms, and treatment of diabetes-related constipation.
Share on PinterestResearch suggests that people with diabetes have a higher risk of constipation.
In a 2017 article exploring the link between diabetes and constipation, the authors note that some studies suggest that up to 60% of people with diabetes report experiencing constipation.
However, they point out that other researchers estimate that this condition affects 11–56% of people with diabetes.
The authors conclude that people living with type 1 or 2 diabetes have a higher risk than the general population of developing chronic constipation.
Diabetic neuropathy and gastroparesis
People living with diabetes may develop diabetic neuropathy. Diabetic neuropathy is nerve damage that can affect different parts of the body, including the digestive tract.
Diabetes-related nerve damage may affect the vagus nerve, which controls the movement of food through the digestive tract.
When this occurs, a person’s bowels cannot process solid waste as effectively. As a result, a person may become constipated. Damage to the vagus nerve can also cause a condition called gastroparesis, which people sometimes refer to as delayed gastric emptying.
Learn more about diabetic neuropathy here.
Diabetes and diet-related constipation
A person with diabetes may develop constipation due to their diet.
It is important that people with diabetes eat a well-balanced diet to prevent blood sugar spikes and maintain a healthy body weight. A healthful, varied diet that contains plenty of fiber can also help people with this condition prevent constipation.
Learn more about how to eat well with diabetes.
Diabetes medication and constipation
Certain medications for diabetes and related conditions may cause constipation.
A person should speak to a doctor if they suspect that a particular medication is causing their constipation. The doctor can confirm whether the medication is the cause, and they may be able to suggest alternative treatments or dosages if necessary.
Share on PinterestSymptoms of diabetes-related constipation include bloating, difficulty passing stool, and hard or lumpy stools.
A person with diabetes-related constipation may experience alternating constipation and diarrhea.
Nerve damage can cause the intestines to move food either too quickly, which can result in diarrhea, or too slowly, which can lead to constipation.
Common symptoms of constipation include:
- hard or lumpy stool
- difficulty passing stool
- the feeling that the bowel is not empty
- infrequent bowel movements
If a person experiences any of the following symptoms, they should seek medical attention:
Laxatives are a potential treatment option for people with diabetes-related constipation. However, some laxatives may cause a spike in blood sugar, which might make them unsuitable for people with diabetes.
Also, manufacturers do not necessarily create laxatives for long term use, so it may not be safe or effective to use them for extended periods.
If a person wishes to use laxatives, they should ask their doctor which types are safe to use regularly.
Laxatives that are safe for most people include:
- bulk-forming laxatives
- osmotic laxatives
- stool softeners
A person with diabetes should always talk to their doctor before taking laxatives.
A person with diabetes may not need to see a doctor about constipation. They can first take several steps to try to treat their constipation at home. These include:
- drinking more water
- eating more fiber
- doing more exercise
Gradually, these steps may naturally encourage bowel movements and help a person pass stool.
In addition, it is important for people with diabetes to manage their blood sugar levels. A person with diabetes will be less likely to develop constipation if they can manage their blood sugar levels effectively and consistently. By doing this, they will also reduce their risk of having other symptoms and complications, including nerve damage.
Share on PinterestA person should seek immediate medical attention if they notice any blood in their stools.
Occasional constipation is generally not a cause for concern. A person having trouble passing stool can try some natural and over-the-counter remedies before seeing a doctor.
If at-home treatments are not working, or constipation lasts for longer than a few days, a person should see their doctor.
If a person has blood in their stool or experiences other related symptoms, they should seek immediate medical attention.
A doctor may prescribe stronger laxatives or other therapies. In more severe cases, they may recommend procedures and treatments to remove any blockages.
Over time, high blood sugar levels due to diabetes can damage a person’s nerves. Nerve damage that affects the digestive tract may cause a person to have diarrhea, constipation, or both.
Diabetes-related nerve damage and subsequent constipation may be preventable through the effective management of blood sugar levels. Lifestyle choices, such as eating a healthful, high fiber diet and exercising regularly, can also help prevent constipation.
Constipation and its Causes | Everyday Health
Constipation generally means that you have three or fewer bowel movements a week.
But it can also mean straining to have bowel movements or passing stools that are small, hard, and dry. The good news is that it’s easy to treat constipation, and even easier to prevent it — as long as you know its causes.
Causes of Constipation: Lifestyle and Diet
Poor diet and an inactive lifestyle are the most common causes of constipation. A lack of exercise and eating too much junk food can wreak havoc on your digestive health. Here are some diet-related factors that can leave you feeling constipated:
- Dairy products
- Foods high in fat and sugar
- Lack of high-fiber foods (like fruits, vegetables, and whole grains)
- Lack of water and other fluids
- Alcohol or caffeine
When you feel like you need to defecate, it’s important to use the bathroom immediately. Putting it off for a more convenient time (like when you get home, for example) can lead to constipation.
Find Out About Common Digestive Problems in Women
Changes to your normal routine can also cause problems with your digestive system, resulting in constipation because of sporadic access to bathrooms, lack of exercise, and changes in diet.
So when you’re traveling, try to be consistent and keep eating lots of healthy, high-fiber foods, exercising, and drinking water.
Causes of Constipation: Medications
Constipation is a common side effect of many frequently prescribed medications. If you’ve just started taking a new drug and notice that your bowel movements have changed in form or frequency, ask your doctor if your medication could be the cause.
Some common medications that can cause constipation are diuretics, antacids (with aluminum and calcium), narcotics, antidepressants, supplements, anticonvulsants, and blood pressure treatments.
Constipation can also be caused by the very medications taken to treat them — laxatives. Americans spend more than $700 million on these constipation treatments annually, but just like some other over-the-counter and prescribed medications, laxatives can become habit-forming. Taking them too often may cause your digestive system to become too dependent on them.
Causes of Constipation: Health Conditions
Constipation can also be a side effect or symptom of many health conditions. These conditions can cause stool to pass more slowly through the colon, resulting in constipation.
Try These Healthy Recipes to Aid Digestion
Irritable bowel syndrome (IBS), also known as spastic colon, is one of the most common causes of constipation. Not much is known about what causes this digestive disorder, but medical researchers believe that IBS patients have highly sensitive colons and must therefore monitor what they eat.
Other health conditions that can cause constipation include:
Aging can also trigger constipation, so preventive steps to keep your bowel movements regular should be taken.
There are other conditions that can cause constipation. Talk with your doctor to get more personalized information and find out if your constipation is a side effect of another health problem. It is also a good idea to check with your doctor if there is a significant change in your bowel habits.
Constipation can be uncomfortable to talk about, but even more uncomfortable to deal with. So take a close look at your daily habits and lifestyle and see if you can pinpoint what might be causing your constipation. A healthy body means healthy digestion — feeling great inside and out.
10 foods that cause constipation, avoid them for better digestion
Your diet doesn’t just impact your weight loss and fitness goals. It can also create problems in your digestion process leading to constipation, especially if it doesn’t contain enough fibre that can be obtained from fruits and vegetables, or probiotics like yoghurt. While fast foods may seem to be the most obvious cause of constipation, it is not the only culprit.
Also read: Weight loss hacks, stick to your diet plan and avoid overeating by using these 5 cheats
Here are 10 foods that you should avoid to prevent constipation:
Red meat has tougher protein fibres that may not be easy for the stomach to process. (Shutterstock)
* Caffeine: While caffeine can lead to more bowel movements as it is a stimulant, if you are dehydrated, it can worsen your constipation. And it’s not just coffee, even black tea, colas, and chocolate can contain caffeine.
* White rice: White rice is polished and its husk and bran is removed which means the fibre content is less. That can lead to constipation. Instead, opt for brown rice which still contains the husk and bran.
* Red meat: Red meat is high-fat and takes longer to digest. It also has tougher protein fibres that may not be easy for the stomach to process.
Chocolates are not recommended for patients of Irritable Bowel Syndrome (IBS) and worsen constipation. (Shutterstock)
* Chocolate: Chocolates may be delicious but they also slow down the digestion process. It is not recommended for people with Irritable Bowel Syndrome (IBS).
* White bread: White flour is notorious for constipation. Avoid cakes, biscuits, white bread and crackers as these are low in fibre and high on starch. Instead, opt for whole grains.
* Alcohol: Alcohol can slow down your digestion and is also dehydrating which can worsen constipation. Instead, drink lots of water to ensure smooth bowel movements.
* Fast food: Chips, fries, burgers and pizzas could be causing you to suffer from constipation. They lack fibre and nutritional value and are high in fat.
Lactose in dairy can cause constipation and bloating. (Shutterstock)
* Dairy: If you consume milk, cheese or ice cream in excess, it can lead to constipation. The lactose in dairy could be to blame as it makes you feel bloated and increases gas.
* Unripe bananas: Bananas work to smoothen your digestion but the unripe ones can cause constipation. They are loaded with resistant starch that is tougher for the body to digest. They also contain tannins which reduce the speed at which foods are processed through the gut.
* Refined sugar: Sugar doesn’t just cause obesity and aggravate diabetes. It is full of empty calories and affects your colon health as well. It can contribute to inflammatory bowel diseases like Crohn’s and IBS as well as increase risk of developing colon cancer.
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Irritable Bowel Syndrome: Controlling Symptoms With Diet
Many people with irritable bowel syndrome (IBS) find that eating can cause symptoms of belly pain, constipation, diarrhea (or, sometimes, alternating periods of constipation and diarrhea), and bloating. Making some changes to your diet can provide relief.
- Limit or eliminate foods that may make diarrhea, gas, and bloating worse. These may include caffeine, alcohol, carbonated (fizzy) drinks, milk products, foods high in sugar, fatty foods, gas-producing foods (such as beans, cabbage, and broccoli), and the artificial sweeteners sorbitol and xylitol (often used in sugarless gum and sugarless candy).
- To reduce constipation, add fiber to your diet, drink plenty of water, and get regular exercise.
- Keep a daily diary of what you eat and whether you have symptoms after eating.
- Eat slowly and have meals in a quiet, relaxing environment. Don’t skip meals.
How do I control irritable bowel syndrome with diet?
You can manage your irritable bowel syndrome (IBS) by limiting or eliminating foods that may bring on symptoms, particularly diarrhea, constipation, gas, and bloating. Make sure you don’t stop eating completely from any one food group without talking with a dietitian. You need to make sure you are still getting all the nutrients you need.
Tips for controlling symptoms
Here are some suggestions to get you started:
- Try to eat meals at about the same time each day. Take time to eat.
- Don’t skip meals or wait too long between meals.
- Drink plenty of fluids. Be sure to drink water in addition to your other beverages. If you have kidney, heart, or liver disease and have to limit fluids, talk with your doctor before you increase the amount of fluids you drink.
- Limit or avoid caffeine, such as from coffee and tea.
- Avoid alcohol and fizzy (carbonated) drinks.
- Avoid foods that may cause gas and bloating. Vegetables such as artichokes, asparagus, broccoli, brussels sprouts, cabbage, cauliflower, cucumbers, green peppers, onions, peas, radishes, and raw potatoes may not be digested well by your body and can cause gas and bloating.
- Limit your intake of fresh fruit and fruit juice. These are high in fructose. People who have IBS may not be able to digest fructose well. This can cause diarrhea, gas, and bloating.
- Be careful eating some types of fiber. Fiber affects each person who has IBS in different ways.
- If you have diarrhea, try limiting the amount of high-fiber foods you eat, especially if you have a lot of gas and bloating. This includes vegetables, fruits, whole-grain breads and pasta, high-fiber cereal, and brown rice.
- If you have constipation, add fiber such as fruits, vegetables, beans, and whole grains in your diet each day and drink plenty of water.
- Try the low-FODMAP diet. FODMAPs are carbohydrates that are in many types of foods. It stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. If you have digestive problems, these can make your symptoms worse. A low-FODMAP diet is when you stop eating high-FODMAP foods for about two months. Then you slowly add them back to your diet to see what foods cause digestion problems.
Avoiding foods that might be causing symptoms
Many people find that their irritable bowel syndrome (IBS) symptoms become worse after they eat. Sometimes certain foods make symptoms worse. Foods most commonly listed as causing symptoms include:
- Peas and beans.
- Hot spices.
- Deep-fried and fried food.
- Smoked food.
Other types of food that can make IBS symptoms worse include:
- A sugar found in milk, called lactose. Some people who have IBS also have lactose intolerance. This can make IBS symptoms worse when they eat or drink dairy.
- A sugar found in vegetables and fruit, called fructose. In people who have IBS, fructose may not be digested as it should. This can cause diarrhea, gas, and bloating.
- An artificial sweetener called sorbitol. If you have diarrhea, avoid sorbitol. It is found in sugar-free chewing gum, drinks, and other sugar-free sweets.
Keeping a food diary
Track what you eat, your emotions, activities, and your symptoms after eating. If you notice patterns of symptoms after eating certain foods, you can try removing those foods from your diet. The diary also can be a good way to record what is going on in your life. Stress plays a role in IBS. If you are aware that particular stresses bring on symptoms, you can try to reduce those stresses.
Current as of: April 15, 2020
Author: Healthwise Staff
Medical Review: E. Gregory Thompson MD – Internal Medicine
Adam Husney MD – Family Medicine
Current as of: April 15, 2020
Is Your Child’s Diet Causing Constipation?
Constipation in children is a frustrating problem for many parents, and dietary changes may offer relief. However, sometimes parents don’t realize their children are constipated. It’s easy to mistake the symptoms for a potty training problem in younger children. Older children may complain of stomach aches if they are constipated.
What Causes Constipation?
Diets that are high in residue and low in fiber can play a role in the development of constipation in children. This might include eating a lot of residue foods (such as white flour and white rice), and not eating a lot of fruits, vegetables, and whole grains.
If your child is constipated, increase the amount of fiber and bran in your child’s diet by feeding them more high fiber foods. Increase your child’s intake of fluid each day, especially water and apple, pear, and/or prune juice.
Preventing Constipation in Young Children
Foods and drinks that are often thought to help prevent constipation include many fresh fruits that you eat with the skin on, including apples, grapes, and peaches. Also helpful are many fresh fruits with high water content, such as watermelon and cantaloupe.
Add High Fiber Foods
- Raw vegetables
- Prunes and figs
- Foods made with whole grains (such as whole wheat bread)
- Shredded wheat
- Popcorn (caution: choking hazard for younger kids)
- Bran cereals and bran muffins
- Fiber wafers
- Vegetable soup
Be sure to talk to your child’s pediatrician for more help with treating or preventing constipation in children. In the meantime, read food labels to choose foods that are high in fiber.
Consider using a stool softener or laxative if dietary changes are not quickly helping your child’s constipation. Although there are many OTC medications available, Miralax (polyethylene glycol) is a popular option, as it has no taste or odor, works well, and is tolerated by most children.
A schedule of having your child trying to have a bowel movement twice a day can be helpful to get them in the habit of going. Choose a time, such as right after meals, when they are most likely to have a bowel movement. Don’t force them. Simply encourage them to try to go for a few minutes.
Regular exercise can sometimes help children have more regular bowel movements. Be sure to see if constipation is listed as a side effect of any medicines that your child takes on a regular basis.
Encopresis, in which your child has stooling accidents, can be a complication of constipation. Keep in mind that constipation often takes months and months (if not longer) to correct, that constipation can sometimes be caused by something more serious than a simple diet problem. Constipation sometimes requires an evaluation by a pediatric gastroenterologist for more help.
90,000 Intestinal function as a criterion of health
Ancient Aesculapius believed that a person whose intestines does not work well cannot be called healthy. “Good health presupposes perfect unloading,” asserted the great Hippocrates. Chronic constipation is not just an unpleasant phenomenon, but also the cause of many dangerous diseases, ”says Yury Anatolyevich Provotorov, a proctologist at the State Budgetary Healthcare Institution“ GP No. 201 ”.
– Yuri Anatolyevich, how to determine that a person suffers from constipation?
– Constipation is a malfunction in the functioning of the intestines, in which defecation occurs at intervals of several days or occurs with great difficulty and is accompanied by painful sensations.Normally, the act of defecation should be carried out at least once a day. However, having 2-3 bowel movements per day is also considered normal, as is the absence of stool for 2 days. Deviations can be individual and are not always a cause for concern.
– What is the cause of this disease?
– Lack of physical activity, a sedentary lifestyle, nervous tension negatively affect the work of the intestines. Constipation can be a consequence of some diseases from the endocrine and digestive systems, being in uncomfortable living conditions (travel, business trip).Constipation can also be caused by taking certain medications that suppress intestinal motility. But most often, the main cause of constipation, not complicated by medical pathology, is inappropriate nutrition, in which high-calorie and refined foods and a minimum amount of dietary fiber enter the body.
By the way, one of the bad habits that provoke constipation is the habit of sitting for a long time in the “room of thoughts.” The toilet is not a library, so you need to go there for a short time and only for direct business.
– What is the danger of chronic constipation?
– The unhealthy complexion, oily skin, acne, acne, bad breath, heartburn, belching, flatulence (gas), obesity, etc. can become unhealthy consequences of chronic constipation. But this is just the tip of the iceberg, since much more unpleasant processes take place in the body. All systems, blood, lymph are slagged, the liver, heart, lungs, kidneys suffer, forced to work with a much greater load, trying to somehow free the body from toxic waste.
Constipation causes a feeling of heaviness and distention in the intestines. When trying to perform an act of defecation, a strong straining is required, which can cause cracks in the anal area, bleeding, and the formation of hemorrhoidal cones. Gradually, all of this can lead to hemorrhoids, inflammation of the rectum, or worse, colon cancer. That is why the problem of constipation must be dealt with immediately.
– What’s the first thing to do?
– The first thing to do is check your diet.The main menu items for combating constipation are dietary fiber and fluids. Large amounts of both are needed to keep the stool soft and pass freely through the colon. Large meals should be avoided, which stretches the intestinal tract and thus aggravates constipation. Better to get up from the table with the feeling: just a little more.
If you get up from the table hungry, it means that you have eaten,
if you are full, you have overeat,
if you feel that you have overeat, it means that you are poisoned.
Try to eat at the same time, while chewing it thoroughly. Focus on plant foods that are high in fiber (fresh vegetables, fruits, nuts). But add fiber gradually so you don’t get gas. When it comes to bread, go for whole grain or bran baked goods. It is also useful to include buckwheat in the diet and limit the use of rice. Every day in the diet should be fermented milk products enriched with bifidum flora, it is better to use them at night.But you cannot limit yourself in liquid. The volume of liquid consumed must be at least two liters. In addition, to facilitate bowel movements, it is recommended to drink a glass of clean water in the morning on an empty stomach.
Use laxatives only in extreme cases! Their constant use not only does not solve the problem of constipation, but makes it completely insoluble, since the body gradually gets used to laxatives and stops responding to them. You can, of course, support the process by increasing the dose and changing the drugs, but this is a dead-end path.
Exercise is the best remedy for any form of constipation. In the complex of morning exercises, include special exercises recommended for constipation. Swim, take long walks, exercise in any way you can.
When you are scared or stressed, your intestines stop working normally. You need peace of mind, and mental stress, unpleasant emotions are contraindicated. Don’t worry about trifles. Deliberately slow down the rhythm of your life, relax more often, allow yourself a daytime sleep.
Can sugar substitutes cause digestive discomfort?
It is known that such sugar substitutes as sorbitol, mannitol, lactitol, and some others, have a mild laxative effect and can even be used in the treatment and prevention of constipation in children and the elderly. , 
This effect is possessed exclusively by the so-called “bulk” sugar substitutes, which are used in product formulations in almost the same quantities as sugar.Bulk sugar substitutes include sugar alcohols (polyols) and soluble dietary fiber, incl. various slowly digestible oligosaccharides, for example. fructo-oligosaccharides and isomalto-oligosaccharides.
The laxative effect is completely absent from intense sweeteners such as sucralose, stevia extracts, etc. However, intense sweeteners without bulky ones cannot solve the problem of replacing sugar where it forms the “body” of the product, for example, in confectionery products.
How should the possible digestive effects of bulk sweeteners be considered when formulating with them? How to minimize the risk of discomfort from these sweeteners for consumers?
Sugar alcohols have been proven to reduce the calorie content and glycemic index of foods.Due to this, for many decades, sugar alcohols have been used in the manufacture of food products aimed at reducing body weight or involving the elimination of sugar consumption. Recently, sugar-free or low-sugar foods are becoming more and more popular. At the same time, it is noted that sugar alcohols are not absorbed in the upper gastrointestinal tract. This is due to the lack of enzymes necessary for the breakdown of sugar alcohols in the human digestive system.As a result, at certain dosages, sugar alcohols can alter the osmotic balance. Intensively fermented by the microflora in the large intestine, sugar alcohols can cause discomfort in the form of bloating, rumbling in the abdomen, and if the recommended intake level is significantly exceeded, even cause diarrhea. Dietary fiber also belongs to the category of slow-digesting carbohydrates, so excessive consumption can have the same consequences. Few people know that consumption of simple sugars such as regular white sugar or fructose can lead to similar side effects, if consumed in sufficient quantities, which once again confirms the need for a reasonable approach to the consumption of food components.
Not only the amount of daily consumption is very important, but also how the consumption of the food component is distributed throughout the day. For example, 50 grams of sorbitol per day has a clear laxative effect. At the same time, 40 g of sorbitol, distributed throughout the day at meals, is well tolerated by humans over a long period of time. 25 g of sorbitol per day, divided into two doses, caused a slight increase in gas in only 5% of the participants in the experiment, which is considered quite acceptable symptoms.These effects of sorbitol appear to be due to the relatively slow rate at which it is absorbed from the small intestine. Sorbitol has been used in the diet for many years, especially in diabetics. During this long period, the World Health Organization has not identified any signs of any significant harmful effects of sorbitol, even taking into account its side effects. 
Taking into account the biochemical and toxicological data obtained in animals and humans, as well as the existing scientific knowledge about the nutritional properties of sugar alcohols, the FAO / WHO Expert Committee on Food Additives (JECFA) concluded that there is no need to limit the use of sugar alcohols as food additives in terms of toxicology.[four]
Russian hygienic standards for the use of sweeteners, approved by the regulation TR CU 029/2012, also do not limit the maximum level of sugar alcohols in finished products and refer to the manufacturer’s technical documentation. Polyhydric sugar alcohols (polyols) approved by these technical regulations for use in the food industry include sorbitol and sorbitol syrup, maltitol and maltitol syrup, isomalt, xylitol, lactitol, mannitol and erythritol. 
For some food components used as sugar substitutes, there are values of the adequate and upper permissible level of consumption in the composition of specialized food products and dietary supplements for food, approved by the “Unified Sanitary-Epidemiological and Hygienic Requirements” .For dietary fiber, normative document MR 184.108.40.2062-08 establishes the value of physiological need: for an adult it is 20 g / day, for children over 3 years old, 10-20 g / day.  The current scientific consensus is that 2/3 of dietary fiber should be insoluble and 1/3 soluble. 
Therefore, for soluble fiber in Russia, the recommended consumption level is from 2 to 6 g per day. 6 Acceptable consumption levels for isomalt, maltitol and maltitol syrup are not established by regulatory documents.
Recently, isomalto-oligosaccharides (IMO) have also been used to replace sugar. Since this is a new ingredient, the question of rationing their content in finished products is still open. The evidence base on the benefits of replacing sugar with IMO is also poorly developed. You can read more about this here.
When developing formulations for products with sugar replacement, of course, one should take into account the above-mentioned features of sugar alcohols and dietary fibers, as well as the requirements of regulatory documents.First of all, you must take into account that the ability to cause side effects is quite different between different sugar alcohols and dietary fiber. In fig. 1 shows the laxative thresholds for various polyols versus sucrose and fructose, which represent the total amount of a given substance that can be consumed by an individual before this side effect occurs.  For comparison, the figure also shows the values of the daily consumption of components in the composition of specialized food products and dietary supplements adopted in Russia.From the presented data it can be seen that the values of the upper permissible consumption of sugar alcohols are always below the level at which there is a risk of a laxative effect.
Naturally, here we are talking only about the average values of the sensitivity in the human population. The laxative effect of polyols is influenced by factors such as individual tolerance, age, colon microflora, gender, health status, habitual diet, medication intake, and other foods consumed.In addition, long-term consumption of sugar alcohols contributes to some adaptation of the body and improves their tolerance. After 4-5 days of relatively high consumption, the laxative effect decreases, and sometimes disappears altogether.
Inulin Fibruline Instant and oligofructose (fructo-oligosaccharides) Fibrulose F97 and Fibrulose LCF occupy a special place in the list of sugar alcohols and dietary fibers, since these ingredients have a proven prebiotic effect. Many other dietary fibers can only be partially fermented.For example, only 50-75% of resistant dextrins and 30% of polydextrose are fermented in the colon. GOST R 55577-2013 establishes that specialized food products – sources of inulin and fructooligosaccharides – contribute to the normalization of intestinal microflora.  Clinical studies have shown that the use of up to 20 g of inulin per day leads to only minor complaints, more than 40 g / day. – to rumbling and bloating, and more than 50 g / day. – to abdominal pain and diarrhea. 
Thus, the current recommendations in Russia for the daily consumption of inulin from 2.5 to 8 g per day 6 are significantly below the limit at which any serious discomfort may occur.Consumers may notice signs of increased intestinal microflora and motility, but these are beneficial effects demonstrating a prebiotic effect.
Technologists often ask how, in practice, the recommended daily consumption should be taken into account when developing product formulations. What is the correct way to recalculate these figures per product, per serving or per 100 g of the finished product?
We tried to formulate several rules, compliance with which will reduce the risks of discomfort for consumers.
1) Do not add more sugar alcohols and / or dietary fiber per serving than your adequate daily intake. The size of a standard portion for a specific type of product can be specified in a guide published by the Institute of Nutrition of the Russian Academy of Medical Sciences. 
For new products not listed in this handbook, the manufacturer should independently determine the recommended serving size and indicate it on the packaging. For individually packaged food products, such as protein bars, the portion is taken equal to the weight of the product in the packaging unit.
2) Make small packages. Reduce the serving size compared to sugar products, reduce the amount of products per pack. For example, ice cream without added sugar, where maltitol syrup
is the most successful alternative to sugar, it is recommended to pack in small glasses of 75 g. This allows you to reduce the consumption of the sugar substitute to a comfortable level.
3) Put information on sugar alcohols and dietary fiber content on the food label in comparison with an adequate level of consumption.In addition, according to the regulations of TR CU 022/2011, the labeling of food products, which include sweeteners, sugar alcohols, immediately after indicating the composition of food products must be supplemented with the inscription: “Contains sweetener (sweeteners). With excessive use, it can (can) have a laxative effect. ”
Even if the food or confection itself does not cause discomfort, it is easy to overload the digestive system with multiple servings or excessive amounts of this food.There is always a risk that the product will turn out to be so tasty that it will be consumed in excess of reasonable quantities.
4) If possible, use those sugar alcohols that are easier to tolerate and have a higher sweetness index, if this allows them to be reduced in dosage and is applicable in this type of product. For example, in flour confectionery products, preference should be given to maltitol, since it has better food tolerance, a higher sweetness coefficient and excellent technological properties.Use erythritol
or erythritol with stevia
in drinks, as well as in foods with a high water content (more than 50%). Erythritol has excellent tolerance, but due to its tendency to crystallize, it is of little use in products with higher solids levels.
5) Combine sugar alcohols and dietary fiber with intense sweeteners. This will reduce the dosage of the former and provide the desired level of sweetness. For example, the lack of sweetness in Fibrulose LCF chicory syrup, which is an excellent bulk sugar substitute, may well be supplemented with stevia extract.
6) It is not necessary to replace all the sugar in the product. You can reduce the calorie content or release a product labeled “less sugar” by replacing it partially, by 30 or 50%. This may be enough to make the product more useful. At the same time, partial replacement, as a rule, allows you to completely eliminate the risks of digestive discomfort.
You can get detailed technological recommendations, basic recipes for the production of sugar-free food products, as well as buy wholesale sugar substitutes by contacting the Ingredients Department of our company.
 Osmotic and stimulant laxatives for the management ofchildhood constipation. Morris Gordon, John K MacDonald, Claire E Parker, Anthony K Akobeng, Adrian G Thomas. Cochrane Database Syst Rev. 2016 Aug 17; (8): CD009118. doi: 10.1002 / 14651858.CD009118.pub3.
 Review of efficacy and safety of laxatives use in geriatrics. Izzy M, Malieckal A, Little E, Anand S. World J Gastrointest Pharmacol Ther. 2016 May 6; 7 (2): 334-42. doi: 10.4292 / wjgpt.v7.i2.334.
 Seventeenth Report of the Joint FAO / WHO Expert Committee on Food Additives, Wld Hlth Org. techn. Rep. Ser., 1974, No. 539; FAO Nutrition Meetings Report Series, 1974, No. 53.
 TR CU 029/2012 Safety requirements for food additives, flavorings and technological aids.
 Uniform sanitary and epidemiological and hygienic requirements for products (goods) subject to sanitary and epidemiological supervision (control).
 MR 220.127.116.112 -08 Norms of physiological requirements for energy and nutrients for various groups of the population of the Russian Federation.
 LSRO, L. S. R. O. (1987). Physiological Effects and Health Consequences of Dietary Fiber. … Bethesda, Md: Federation of American Societies for Experimental Biology (FASEB).
 Sweeteners and sweeteners. 2010. ed. H. Mitchell.
 GOST R 55577-2013 Specialized and functional food products.Information on distinguishing features and effectiveness.
 Cummings J.H. Production and metabolism of short-chain fatty acids in humans. Report of 10 th Ross Conference on Medical Recearch. – Sanibel Island, FL, USA, 1991. – P.11.
 Chemical composition of Russian food products. Ed. THEM. Skurikhin. Institute of Nutrition, Russian Academy of Medical Sciences.
90,000 Seven signs that you are eating too much sugar
Your body may be trying to tell you it’s time to limit sweets.
Sugar abuse is known to be associated with obesity, cardiovascular disease, diabetes, cognitive decline, and even certain types of cancer.
Experts have identified seven signs that you are overusing sugar.
1. Craves for sweets. Sugary foods raise blood sugar levels, giving the body energy for a short period. Your blood sugar drops rapidly and you will often crave sweets for quick energy.
2. Often hungry. Polyphagia is considered one of the three main signs of diabetes. Blood sugar remains high because glucose cannot actually enter the cells. The best way to lower your blood glucose levels is through exercise.
3. Feeling weak. Sugary foods can negatively affect energy levels, causing a drop in blood sugar levels and, as a result, fatigue.
4. Problems with caries. Due to the overuse of sweets, plaque bacteria use sugar to produce acid, which destroys enamel.
5. The stomach often hurts. Eating large amounts of sugar can lead to an imbalance in gut bacteria. As a result, symptoms such as bloating, gas, constipation, diarrhea, and other gastrointestinal problems.
6.Irritability. The link between excess sugar and bad mood has been proven due to the fact that many of the neurotransmitters, such as the “happy chemical” serotonin, are produced in the intestines.
7. Skin problems. Experts state that excessive consumption of sugar and carbohydrates can contribute to the onset of acne.
Remember that sugar is often hidden in foods such as yogurt, salad dressings, and muesli, which are considered “healthy”.
Earlier, “Kubanskie Novosti” told how much sweets your children can eat.
90,000 How I spent 1 million rubles on medicines and doctors who did not help me, part three
Obesity, IBS, gastritis, JVP, constipation, diarrhea, hemorrhoids, allergies, Helicobacter, parasites, panic attacks, constant fatigue, insomnia, herniated discs, neurosis, stress, VSD, migraines, dizziness, fungal infection, ringing in the ears, pain in muscles and joints.
Hello everyone, in previous articles I described how I went to the doctors and tried to solve my health problems. Here I will describe what kind of nutrition scheme I developed personally for myself, what knowledge, analyzes and tests I relied on. There will also be general advice that will suit everyone.
In the second part, I forgot to describe that having adjusted my diet, I got rid of: gastritis, IBS, DGVP, diarrhea, hemorrhoids, allergies, panic attacks, constant fatigue, insomnia, neurosis, dizziness, ringing in the ears, muscle pain (they were due to a deficiency of vitamins of group B), I did not stop experiencing stress, but its effect on me significantly weakened, why this happened I will explain later.
I also made a mistake when writing my text, which was pointed out to me in the comments, thank you very much, as this is a very important problem.
I wrote that antibiotics kill bacteria and viruses. Let’s figure out what exactly was my mistake and why is it so important?
Antibiotics and antivirals, what is the difference, what and when to take and is it worth taking at all?
Antibiotics : are drugs used to treat bacterial infections.They do not work against viral and many other infections. Antibiotics can kill microorganisms or stop them from multiplying, allowing natural defense mechanisms to eliminate them
Accordingly, antibiotics are aimed at combating bacterial infections and should be taken only in these cases. But even with bacterial infections without severe complications, I advise you to start with sparing measures aimed at suppressing pathogenic flora, through their direct antagonists, that is, beneficial bacteria.
Signs of a bacterial infection:
- temperature rise
- Pain in one part of the body
- enlarged lymph nodes
- lack of appetite
- nausea, vomiting
Major bacterial infections:
- group A streptococcus (causes angina)
- bacterial sinusitis and pneumonia
Antiviral drugs: drugs intended for the treatment of various viral diseases: influenza, herpes, HIV infection, etc.Can be used to prevent infection with certain viruses.
Signs of a viral infection:
- Increased body temperature
- muscle pain
- cough, sneezing, runny nose
- diarrhea, vomiting
- skin rash
- feeling of weakness.
Major viral infections:
- colds (ARVI, flu, etc.)
- intestinal viruses (viral gastroenteritis)
- hepatitis virus
- herpes virus
- human papillomavirus
The logical conclusion from the above would be that with ARVI it is necessary to take antiviral drugs, but this is not the case. Antiviral drugs are drugs with unproven efficacy.
What to do with ARVI? The most important thing is to create comfortable conditions for the body, not to overcool, ventilate the room, drink a lot of pure water or herbal infusions, rest.
Your immunity will do the rest for you.
I remember my school years when my mother took me to the doctor. You come and describe the symptoms, prescribe antibiotics, come back in a week, it doesn’t help, prescribe antiviral ones 🙂 And there were individuals who prescribe both drugs at the same time.
I remember that my mother always asked doctors about the advisability of prescribing antibiotics.The reaction was something like “Who is the doctor here, me or you?”.
A doctor who cannot explain why a particular drug is prescribed is a bad doctor.
So now let’s start from where I left off in the second chapter.
To be healthy or not is everyone’s choice
So, first of all, I called a specialist who made me an individual diet and treatment regimen, and explained the situation, as well as asked for advice.
She invited me to watch the video of Mikhail Sovetov on youtube, as an alternative view of the processes occurring in our body and what to do with them.
Mikhail positions himself as a naturopathic doctor. I’ve watched over 50 hours of his video. And at that time, his approach seemed to me quite interesting and reasonable.
Naturopathy is a type of alternative medicine that believes in the ability of the human body to heal itself with the help of natural remedies and methods based on them.
The main idea is that with food we pollute our body with toxins and toxins that our excretory systems cannot cope with and they begin to accumulate in our body and internal organs.
Slags – mucus, edema, salts / stones, they pollute the body, but do not poison it in any way.
Toxins – all non-organic chemical compounds that enter our body from water, air, food, and damage the tissues with which they come into contact.
In the comments, I was asked about mucus, in Mikhail’s video, special attention is paid to it.In short, according to his theory, mucus in our body is formed from heat-treated foods, mainly vegetables and cereals.
Therefore, to start fighting it, it is necessary to reduce the amount of these products to a minimum and introduce fresh vegetables such as carrots and beets into the diet to the maximum. Every day I made myself a salad of carrots, beets and various greens, and at some point I noticed that my eternal nasal congestion had disappeared.
At that moment, it was absolutely not important for me why it worked, because I really got rid of excess mucus, or because I fed my beneficial bacteria with dietary fiber, which is found in fresh vegetables and fruits, and they are in In turn, they drove out pathogenic comrades, which influenced the development of allergies and, as a result, nasal congestion.
At the moment, I have a very ambiguous attitude towards this technique, since it, like everyone else, is far from perfect and some of Michael’s advice can be dangerous to human health. But I really learned a lot of useful things, and knowledge in naturopathy was added to my piggy bank. And no knowledge is superfluous.
I noticed that many specialists who preach new methods or approaches to treating people end up at a dead end and start looking for answers to questions that they do not have in different spiritual practices, since they cannot explain some of the processes that occur in the human body through the prism of their knowledge.
I have nothing against spiritual practices – this is just an observation. I plan to start doing yoga myself.
What I liked about Mikhail’s approach is that he does not have radical views, but tries to adapt a person to a new way of life as smoothly as possible.
He appeals with several facts that there is a natural and healthy diet.Fruits are natural for us, as for a species, and healthy is a smooth transition from the familiar to the natural.
What are the disadvantages of this approach in my opinion:
- genetic characteristics are not taken into account
- does not take into account the glycemic load
- there is no clear explanation of where to get b12 and other useful elements that are found only in meat
- the fact of evolution is not taken into account
- there is no balance, which I am talking about already in the third article
To keep yourself out of the wrath of vegans, vegetarians, fruitians, raw foodists, etc.a minute of humor😁
Well, and a small reference to Serge Faguet, as many probably realized if they read Sergei’s article about biohacking, that the choice of the name for my writings was inspired by him.
Seryoga, if you never know how you read, good luck in becoming God😉
Subtotal: Michael’s words contain sound thoughts and reasoning, for example, about toxins and toxins, but in general his method is far from ideal.
Search for Truth
Despite the fact that I dismissed Michael’s method as not suitable for me for a number of reasons. I still use some of his advice and I think that they will be useful to everyone.
What I use and important points:
- Bought and installed a reverse osmosis filter, don’t buy expensive if you don’t want to pay for marketing.A prerequisite is only 4 degrees of cleaning.
- I bought an ozonizer that does not require leaving the room during ozonation. This is very important because ozone becomes toxic at high concentrations. Read the instructions carefully before purchasing.
- I drink water only from glass bottles, I can taste any water from the one that has passed filtration through a reverse osmosis system. The rest of the water will simply not taste good to you.
- You have CONSTITUTION if you go to the toilet once a day for a big time (a very important point, many do not know this).
- Replaced plastic food storage containers with glass ones (this is my personal joke).
- Not a tip, but an important observation. Disease is the body’s way of clearing itself of contaminants or bacteria / viruses that it has accumulated.
- Most pills remove the symptoms, taking them you artificially interfere with your body to get rid of excess and prolong the duration of the illness.
My next step was to collect all the latest research that I did and think about how they might be useful to me.
I started with a genetic test, a useless piece of paper in a beautiful marketing wrapper, unless you find a specialist who can interpret it correctly. I started researching this question myself.
Who would have thought that at the age of 33 I would start studying genetics? 3
I took several foreign courses devoted to the analysis of science in general and the interpretation of results in particular.You have no idea how dense this forest is. I got a basic understanding of how we are arranged and how we work from the point of view of genetics and decided not to go further, as I realized that I simply would not have enough time and knowledge. And even on this I spent a month, at least 9 hours a day. Quarantine helped me with this 🙂
Then I started studying molecular dietetics.
We are what we eat
The authorship of this phrase is attributed to different people: from Hippocrates to Confucius.Pythagoras, Feuerbach and many others have similar words. At one time, the great physician Hippocrates said: “We are what we eat.” He was of the opinion that human disease is the result of malnutrition
Many of you, I am sure, have often heard this phrase, but hardly attached any importance to it.But in vain … After all, the meaning in it is much broader than it was laid in those days 🙂
That is, if you do not monitor what you eat, you are potentially at risk of 80 diseases. That can develop throughout life.
And here is one of my favorite cases, which I often cite as an example, when they try to prove to me that this or that diet can not harm.As well as the well-established opinion that everyone needs to take vitamins en masse, which people prescribe to themselves, according to the recommendations of the institutes 😞
A separate caste of bastards who take no responsibility for their advice.
While I was writing this article, along the way we talked with one person who asked for advice on how to cope with helicobacter pylori.We talked, I shared my experience in this matter. And in a conversation, he told me that he turned to a gastroenterologist for help, who writes scientific articles and positions herself as a strong specialist in her field. He also sent a completed questionnaire, which they asked to provide, before the consultation. And we agreed that he would send me her answer. Today we received it, at first I was pleasantly surprised by the rather sensible advice, but then, looking more closely, I realized that this is a stupid template, which contains all the recommendations regarding any problems with the gastrointestinal tract.And then, in general, the song, this instadiva appoints a huge list of dietary supplements with a referral link :)) But most importantly, the person has a history of “ Violation of purine metabolism, the threat of gout. Uric acid 600. Father has gout. “appointed” Start the morning with a protein-fat breakfast “. Curtain, fanfare, applause!
For those who did not understand anything, I will explain. At the heart of gout is a violation of purine metabolism.Purines are nitrogen-containing compounds that come from food or are synthesized in the body. High amounts of purines are found in protein-rich foods. In the body, they are broken down to uric acid and in this form are excreted from the body through the kidneys.
In other words, the person was prescribed a diet dangerous, in his case, for health.
Vitamins can be dangerous
So let’s see what’s going on in this picture.Let’s say there is a person with a polymorphism of the CYP1A2 gene, which is involved in the metabolism of many drugs and pro-carcinogenic metabolites.
The difference between mutations and polymorphism is rather arbitrary: when one of the variants of the nucleotide sequences of a DNA region is detected in more than 1% of people in the population and does not lead to the development of a disease, this is called polymorphism, if less than 1% or with a high probability leads to a disease – mutation.
This person smokes and loves carrots and carrot juice. With this polymorphism, it is at risk of developing lung cancer, since carotenoids can affect the activity of the gene and this gene converts tar from tobacco smoke into a more harmful metabolite.
Without the absence of carotenoids, this gene works weaker and fewer carcinogens are produced.Now all smokers who love carrots, probably tensed 🙂 But there are quite a few such examples.
Bottom line: even the most harmless, or generally understood, useful substances or products can cause enormous harm to your health, under certain circumstances.
One interesting fact, all genes in our body do not work at the same time, some of them are dormant.And certain nutrients that enter our body are responsible for their activation. And a separate science of nutrigenomics is studying this process.
Nutrigenomics is the science of the influence of human nutrition on gene expression. It is often divided into two branches: Nutrigenomics proper, which investigates the effects of nutrients and their relationship with genome expression characteristics, proteomics, metabolomics and the resulting changes in metabolism.
That is, even having a genetic predisposition to some kind of disease, in the future, we will be able to control the manifestations of this gene through food and keep it dormant throughout our lives.
What to do? How to live? You ask.
For starters, do not panic and invent new sores based on symptoms.The solution to the problem must be approached with a cool head. Do not seek help from instavractors, who may not only not help, but also greatly harm.
To deal with a sore, a person must admit that he has this problem and this is a very difficult process, even if the answer is obvious.
After all, even if you show the example that I gave above, to a smoker, most likely the reaction will be like this – “Aby, yes … I’m fine, but my neighbor smoked all his life and lived to 80 years “.
And his argument might sound pretty compelling if you don’t get deeper into it.
- Some neighbor, this is some neighbor, he is not YOU, there is no need to look up to anyone, the human body is a very complex ecosystem, which is too individual, therefore there are no uniform rules by which all people can live and be healthy.
- How long would he have lived if he had not smoked?
- Were his last years of life happy and filled with at least some meaning? (here it is appropriate to recall the example of my pro-grandmother from the second chapter)
- In terms of age, it is not only quantity that is important, but also quality. Therefore, it is necessary to work on both components in parallel.
Is the microbiota a new organ? Its role in all processes in the body
The next stage of my self-education was the study of microbiota.Since it is no secret to anyone that it is responsible for the most important function in the body – immunity. But this is not all that she does and it will be useful to watch this video for a start.
It follows from this video that we are only 43% human, and the remaining 57% are bacteria 🙂 I already wrote about the intestinal nervous system, I checked the direct correlation between improving the functioning of the intestines and the psychological state on myself.
There is a direct correlation between the microflora and the emotional state, if one suffers, then the other suffers, respectively, if you correct one side, then the other begins to straighten out. BUT, an important point, you need to understand what was paramount. In my case, these were problems with the gastrointestinal tract, and neurological problems were already connected to them. It happens on the contrary, manifestations of neurosis appear, and then the gastrointestinal tract suffers.
Here is a great article on the effects of probiotics on human health:
According to a recent study, probiotics may be effective in reducing depressive symptoms in previously untreated patients with mild to moderate forms of depression.Patients were treated with probiotics containing two strains known to act on the intestinal-nervous system (Lactobacillus helveticus and Bifidobacterium longum). They showed a significant reduction in mood and sleep disorders after the use of probiotics for 4 weeks. The results were maintained at 8 weeks after treatment.
But in our minds, a stereotype, which is very harmful for a modern person, has developed that bacteria are an evil that must be fought.
People, everyone around is treated with antiseptics, they wash their hands with or without reason. Plus this fucking covid, with the arrival of which, a lot of people just went crazy. They are ready to take a shower of Miramistin mixed with alcohol.
As with any approach, in this case, too, requires a balance of .That is, of course, washing your hands after going outside is worth it. As with any flu epidemic, but don’t turn it into paranoia.
Develop critical thinking, do not read tabloids, do not watch TV. Learn to recognize marketing. Throughout the entire pandemic, almost everyone around me was ill. And they still continue to be ill, with many I came into contact.I don’t wear masks or gloves.
And I’m also sure that if you check who is involved in the import of masks, respirators, gloves and other crap that is forcibly imposed on us, then the names of high-ranking bureaucrats or their friends will sprinkle there.
A little distracted from the topic, sorry, it hurt.Tired of looking at this general hysteria.
So, in simple words. During childbirth, the first bacteria that the baby comes into contact with are the bacteria contained in the mother’s vagina, that is, the well-known lactobacilli, etc., from which the formation of the child’s immunity begins. And here are the studies aimed at linking caesarean section with the further development of allergies in children.
There are also articles indicating an increased risk of developing autism with a caesarean section, which is also associated with gut microbiota.
The next step is breastfeeding. With breast milk, the baby continues to receive beneficial bacteria and form its own microflora.
You’ve most likely watched children taste new things, this is a natural process of our microbiota formation. Do you know why the number of children with allergies is increasing every year? Try to answer this question, and then take a look at the article:
Who guessed that fellow 🙂 So you have already begun to grasp my thought.Well, and the last article on the relationship between immunity and microflora:
There were a lot of questions about autoimmune sores, friends, I am very sorry that so many people suffer from such problems, I did not even expect … This section is for you. Unfortunately, I cannot give any specific advice for everyone, since I did not delve deeply into the study of this issue. And again, I repeat, this is a very difficult issue that requires an integrated approach.
Spoiler: at the end I will have an offer to everyone who wants to deal with their problems, but who do not have so much free time to delve into the essence of this issue. I have an idea how to help you. Let’s try to bring it to life.
My opinion about doctors was supported by communication with a huge number of people on this topic.And I was once again convinced that they are not treated, but that the symptoms are stopped, and many of them have already got used to the idea that they will have to take pills for the rest of their lives.
Huge request, do not give up. Delve into the study of this issue, the correct vector, I hope I was able to ask you.
IMPORTANT: I do not urge you to stop drinking pills, you cannot do this, any sudden change in the human body is always bad.Try, feel, try, seek balance, because no one understands better than you what your body needs and what is good for it and what is bad.
Your health is in your hands. There are no unsolvable problems
For those who find it easier to perceive information by ear, I advise you to watch the video on youtube at the request of Dmitry Alekseev.He gives a lot of useful advice.
While writing the covid part, I decided to hold my breath. I remember having fun as a child. Result 2 minutes 30 seconds, no preparation. I don’t know what it says, but before my limit was close to 1 minute. I will finish the article and study this issue, then I will share with you 🙂
What damages our microbiota?
- Preservatives (which are actually antibiotics)
- Fast food
I can talk about microbiota for a very long time, this is too broad a topic.For anyone interested in diving deeper into this issue, I advise you to take a course that I myself once completed and it became the basis for further study.
From all of the above, a simple conclusion suggests itself: the higher the diversity of your microflora, the higher the immunity, the higher the immunity, the less you get sick.
Global Outcomes and Recommendations
And now let’s move on to the most interesting 😁 That is, to the specifics of how I got rid of my ailments and what I am doing now to improve my health further.
Obesity: here I will not discover America, the key to success is food and balanced training. More fresh vegetables and fruits, a minimum of fast carbohydrates. How many times you eat depends on you and your lifestyle. Start drinking water, if you put yourself a reverse osmosis filter, you will most likely get used to it faster, since the water is really tasty.
The tests that helped me:
- genetic test, helped me figure out which vitamins I should take, since their assimilation is impaired.I cannot sit on the now popular keto diet, since my fat metabolism is genetically disturbed. Heavy loads are contraindicated for me, since there is a violation with the withdrawal of lactic acid.
- KhMS according to Osipov, helped to identify pathogenic microflora.
- Some point blood tests.
And how sad it is to admit, but that’s all.The rest was a waste of time and money.
Some techniques worked, but they were aimed at eliminating the consequences, so they were only good for relieving symptoms, and not for getting rid of the problem forever.
After the first signs that my sores might come back again, I began to develop my own approach to lifestyle to prevent this.
Since by that time I had no doubt that food has a direct impact on the development and course of most diseases. I took my genetic tests, looked at the assimilation of which vitamins I have problems. Then I prescribed foods rich in these vitamins and included them in my diet.
All my problems related to the gastrointestinal tract, I solved through food.At one time he took choleretic drugs. Now I do not take any medications, except for several dietary supplements.
From lectures on microbiota, I came to the conclusion that immunity depends on the diversity and balance of bacteria in our intestines, so I began to feed these very bacteria and add new beneficial ones.
The food for our beneficial bacteria is fiber (dietary fiber), the coarse part of all plant foods.While the pathogenic microflora feeds on fast carbohydrates. So I started to gradually eliminate all sugar-containing foods.
Look at the list of your daily foods, I’m sure most of them will be sugar. Start eliminating it. A prerequisite to do this gradually, if you really want some flaky bun or candy, eat it, but strive to ensure that every week there are fewer of them.
Dietary fiber is water-soluble and not. Insoluble fiber, in addition to feeding bacteria, also enhances intestinal motility, which is also very important for health. Remember, one trip to the toilet per day is constipation.
Recommended daily intake of dietary fiber 30g.Start with small doses, especially if you have gastritis. If you have constipation, choose foods that have a laxative effect. Remember the balance. Mild bloating after taking fiber is normal, don’t worry.
I started by adding bran to my morning porridge. Now I have switched to my own mix of 5 types of bran (without porridge), which I season with yogurt, I make it from milk and sourdough from a pharmacy (evitalia), or add kombucha to milk.I am currently experimenting and eat 60g of dietary fiber a day, as I want to do a second test later and evaluate the composition of my microbiota.
This all sounds very complicated, but it really isn’t. I make yogurt in a slow cooker, put 2 liters of milk and turn it on for 8-9 hours, usually at night, and in the morning I have it for breakfast. I bought the bran in packs of 3 KG, mix myself in the jar and eat.
The source of beneficial bacteria (probiotics) for me are Yogurt, kombucha (it deserves a separate article, since it has already become a member of the family, our name is Semyon😁), kefir mushroom, fermented foods.
Hormone D, which was earlier mistakenly called a vitamin, plays a huge role in the regulation of a huge number of processes in our body. In a modern way of life, we suffer from its everyday deficit.Therefore, it is imperative to monitor its indicators in our blood. Here is a good article that describes all the symptoms of a lack of this hormone and what to do if you find them.
Sports, gymnastics, sleep
Every morning I drink a glass of warm water and make a vacuum.Then I do gymnastics, which is aimed at solving my problems. It is useless to paint as everything is very individual here. The basis is Khadu gymnastics, plus he added his own elements.
He began to harden to stimulate the immune system and the work of blood vessels. Now I can safely wash in completely cold water without any discomfort. A contrast shower is great for invigorating in the morning and relaxing in the evenings.The main thing is to finish the shower with warm water in the evening, and cold water in the morning.
I try to go to bed between 11-12, an hour before bedtime I try not to watch TV, I use my computer in the night light mode.
Another important point: do not try to start doing everything at once, in the first couples you can pull out on an emotional impulse, but then give up and all your efforts will be in vain.Pick one problem that worries you the most and start with that. As soon as you notice the first results, you will immediately have the strength and motivation to use other methods to help.
There is no algorithm here, it will be most difficult for someone to quit smoking, for someone to drink water throughout the day. Decide for yourself, experiment.
If you change your diet and lifestyle dramatically, you are more likely to get a negative effect, since your body will resist such changes.
The basic rules that I figured out for myself in search of the root of my problems:
1) Every person is unique, do not try to find advice on a universal diet, pill, exercise regimen. It just doesn’t exist. As I said earlier, even the most useful product, at first glance, can be poison to you.But this can be found out only with complex testing.
2) Adjusting your lifestyle is not so difficult when you do it gradually. Bad habits disappear smoothly, useful ones are formed in their place. The main mistake of many people is that they want everything at once, or better, a pill made of “scales from the dragon’s ass”, which will get rid of all problems, but such are only in fairy tales.
3) Health is capital that will work for you in the future.
4) Remove all harmful from your diet (fried, smoked,
semi-finished products and all foods with preservatives).
5) Do not take pills just like that, do not suppress the symptoms, look for the root of the problem and hit it.
How to integrate all the innovations into the 21st century lifestyle?
The main thing is that you feel comfortable. Do not force anything, do not force yourself, the emotional and psychological component is also important. Begin to make adjustments only when you answer the question, “why am I doing this and what is my ultimate goal?”If you can’t, then don’t start.
I tried different nutritional methods, the most comfortable for me, it turned out to be 3 meals a day, a hearty breakfast, lunch can be different, sometimes I can just eat a couple of apples, dinner no later than 6 hours, the dishes depend on the mood.
The only thing I try to keep track of is the amount of fiber I eat throughout the day.So I included a lot of legumes and cereals and alternate them. Do not eat white rice (fast carbohydrate).
I have flat feet since childhood, I use orthopedic insoles, but I want to find a method to try to get rid of flat feet at all, as it gives me a number of inconveniences. Advise where to dig?
An Algorithm That Will Help All
This is what I thought about when I looked back at the huge amount of time and money spent and realized that it is not available to all people for various reasons, someone will not have so much time, someone will not have so much money.
I decided to gather my team and work on this direction.
Goal: to create an algorithm that will allow all people to give the most targeted recommendations on nutrition and lifestyle, in order to achieve a specific goal.Recommendations will be based on the latest, scientifically proven discoveries.
Tasks can be different: losing weight, preventing an existing disease, prolonging life, preventive measures to prevent the development of alimentary-dependent diseases, helping athletes achieve their goals, helping businessmen to increase their efficiency.
All companies and people that provide supposedly personalized nutritional or training schemes are pure marketing.Someone is trying to make such recommendations based on a genetic test, someone on the basis of a biochemical blood test. But this is a deliberately disastrous path in terms of the implementation and accuracy of such recommendations, since it is the same as playing chess when you only see one tenth of the entire field.
Soon we will start testing the first prototype in this area, for those who have a desire to deal with their sores – write, we will try to help everyone.
I’m looking for people in our team who are primarily interested in the implementation of the project and are ready to learn and gain new knowledge, since progress does not stand still and you must always correspond.
Currently required: nutritionist, nutritionist, psychologist.Specialists with background are interesting, as well as those undergoing training. In the future, IT specialists will be required, if you have any ideas and wishes related to the implementation of the project, please write them in your personal messages 🙂
I would be grateful if you would share this article with those people whom you consider specialists in any of the areas that I have voiced.Or by links to those doctors who really helped you deal with your problem. Preferably with a mini history of how it was.
P.S. Be healthy and happy, hugged everyone 🤗
90,000 Are sweeteners dangerous? – BBC News Russian Service
- Claudia Hammond
- BBC Future
Photo Credit, Thinkstock
People choose sweetened products to consume less sugar.However, in recent years, more and more doubts about the harmlessness of sweeteners for health can be heard. How safe are sweeteners, the correspondent of understood
BBC Future .
Perhaps the most famous sugar substitute is aspartame. He is also the object of the most criticism in the media. It is a fatty acid formed during the synthesis of aspartic acid and phenylalanine. In 1996, it was suggested that the increase in the number of brain tumors may be associated with the increasing popularity of aspartame.Soon, this supplement began to be mentioned in connection with other types of cancer.
To find out if the additive is dangerous, the American National Cancer Institute conducted a study of almost half a million people. According to results published in 2006, no association was found between taking aspartame and an increased risk of brain cancer, leukemia, or lymphoma. And the European Food Safety Agency, having studied all the materials available at that time, came to the conclusion that, subject to the recommended daily intake (40 mg per kilogram of body weight), aspartame is safe even for children and pregnant women.
The reason why the use of aspartame does not cause health problems for most people is that only a small amount of it enters the bloodstream: the substance is quickly broken down into its constituent components. However, there is one exception. People with a rare genetic disorder called phenylketonuria cannot break down phenylalanine, a component of aspartame. This sweetener is not safe for them. This is why the packaging of aspartame comes with a warning that the product contains phenylalanine.
Some sweeteners do have side effects that are noticeable to a healthy person. If you’ve ever overeating xylitol mints, you may have felt the effects yourself. Xylitol is obtained from birch and other hardwoods. The substance is 30% lower in calories than sugar, and practically does not give an aftertaste, but if consumed excessively can cause water retention in the body, which, in turn, leads to diarrhea.On the other hand, there is evidence that xylitol can stop tooth decay. Chewing gum or sucking on xylitol sweetened candies will neutralize the acidity of plaque.
Photo author, Thinkstock
Stevia sweetener contains no calories
The newest sugar substitute used in the industry comes from the perennial stevia plant, although in reality it has long been known to man. In Paraguay and Brazil, stevia has been used medicinally for centuries.The resulting sweetener is calorie-free and 300 times sweeter than sugar. It has been marketed as a dietary supplement in Japan for over 40 years. Stevia is native to tropical and subtropical regions of South and Latin America. The steviol glycosides contained in its leaves are extracted by soaking in water. These compounds are completely eliminated from the body naturally. Stevia was approved as a dietary supplement in the United States in 2008 and in the European Union in 2011. The only downside is the bitter anise-like aftertaste.For this reason, artificial sweeteners are often added to stevia.
Are steviol glycosides safe? The European Food Safety Agency reviewed the available data in 2010 and concluded that these substances are non-cancer-causing, non-toxic and safe for children and pregnant women.
Sweeteners are believed to help people meet their sugar cravings without gaining weight or risking diabetes. However, despite the fact that sweeteners have been used for decades, it does not appear that they have had any impact on the obesity epidemic that is sweeping the world.Scientists still do not know what happens in the body when the expected amount of sugar does not follow the signal that the presence of sweet food in the mouth reaches the brain. There is a suspicion that the body in this case produces an excess amount of insulin for the situation, which in the future may lead to weight gain. While there is no scientific evidence for this suspicion, the European Food Safety Agency notes that there is no evidence that stevia contributes to maintaining a healthy weight.
Sweeteners and Diabetes
It would seem that sweeteners have not earned their bad reputation. However, according to a recent Israeli study, the sweeteners aspartame, saccharin and sucralose not only fail to prevent the development of type 2 diabetes, but may also contribute to it.
Scientists gave healthy mice water with the addition of one of three sweeteners, and then measured the level of glucose in the blood. The animals developed glucose intolerance, which is one of the symptoms of type 2 diabetes.This was not observed in the control mice that drank plain water or water with added sugar.
Photo author, Thinkstock
Mice that drank sugar-added water did not show symptoms of type 2 diabetes
Researchers concluded that it was all about gut bacteria – in mice that were given sweeteners , the intestinal microflora has changed.
The results of experiments on mice can not always be extrapolated to the human body, and the usual mouse diet, of course, differs from ours.However, in subsequent experiments by Israeli scientists involved people who were given 40 cans of diet drink a day, which corresponds to the maximum allowable daily dose of saccharin. Five days later, more than half of the subjects showed some degree of glucose intolerance. Moreover, their intestinal microflora has also changed.
The researchers went even further with what is known as a faecal microbiota transplant, in which the feces of one person or animal are transferred to another.In this case, human feces were transplanted into mice. It turned out that glucose intolerance was transmitted from humans to healthy animals, which additionally confirmed the direct participation of the intestinal microflora in the development of this condition.
However, one should not rush into statements about the dangers of sweeteners. So far, we are talking about only one study, mainly involving mice – only 7 people participated in the experiments.Researchers themselves recognize the need for further study of this problem. There is still no scientific evidence for the long-term negative effects of sweeteners on the human body.
In 2013, a survey of more than 300 thousand people in eight EU countries was carried out, which did not reveal any connection between the development of type 2 diabetes and the use of sweeteners.
From all this scientific research, one conclusion can be drawn: none of the sweeteners we know is uniquely beneficial or harmful.They are all different, and the properties of each must be studied separately. So far, there is no compelling reason to exclude diet drinks from your diet.
Refusal from sugar: results, consequences for the body :: Health :: RBC Style
© Mae Mu / Unsplash
20 September 2019
In terms of the effect on the body, sugar resembles drugs – this is not a myth, but a scientifically proven fact.Giving up your favorite cakes and sugary soda, be prepared to endure the “sugar break”. Spoiler alert: The positive changes that await you soon are worth it.
Getting out of the sweet captivity can be very difficult.Finding out how your life will change with sugar detox.
1. Sleep will become stronger and calmer
Blood sugar spikes are one of the most common causes of insomnia. After consuming sweets, the amount of insulin in the body first increases sharply, and then just as sharply decreases. This activates the production of the “stress hormone” – cortisol. We become more restless and sleep worse, according to American scientists.They conducted a study in which 26 adults, between the ages of 30 and 45, took part. For the first four days, they were offered meals that were low in sugar and fat, but high in fiber. On the fifth day, the participants could “lean” on sweets. As a result, they began to fall asleep longer and wake up more often in the middle of the night, and their sleep restored their strength worse. To get rid of insomnia, experts recommend replacing white sugar with agave syrup, Jerusalem artichoke, or honey.
2. The complexion will probably even out
© kevin laminto / unsplash
Sugar worsens the condition of the skin.The release of insulin associated with its use activates inflammatory processes and provokes an exacerbation of acne. In addition, sugar has a dehydrating effect and stimulates the production of sebum, which clogs pores. And most importantly, it destroys collagen and elastin fibers. These are the most important proteins of connective tissue. They improve skin elasticity, make it firm and radiant, and protect against premature wrinkles. According to a study by Turkish dermatologists, sugar consumption increases the risk of acne by 30%.A diet low in sweets, on the contrary, leads to healing of the skin, Korean scientists are sure. By limiting the amount of sugar, you will notice the first improvements after a couple of weeks.
3. Extra pounds will gradually go away
© Siora Photography / Unsplash
Sugar itself is a source of calories.In addition, by increasing the level of insulin in the blood, it accelerates the deposition of fat in the waist area. When the sweet is on the tongue, a special signal is sent to the brain that triggers the “reward system.” As a result, the body increases the level of dopamine – one of the “hormones of happiness”. It affects areas of the brain associated with feelings of pleasure. Gradually, sweet is increasingly associated in our memory with something very pleasant. Therefore, we want to eat cakes over and over again – this is how sugar addiction develops.If you pull yourself together and cut down on sweets, those extra pounds will start to go away. According to nutritionists, you shouldn’t give up your favorite food altogether – you can afford dessert a couple of times a week.
4. The headache will recede
Sugar stimulates the production of neurotransmitters – dopamine and serotonin. Therefore, its effect on the brain is very similar to the effect of taking soft drugs.As a result, the more sugar we consume, the better we feel. It is not surprising that with a complete rejection of sweets in the body, the same reactions begin to occur as with the rejection of narcotic substances. Symptoms of sugar withdrawal include fatigue, irritability, headache, anxiety, and feelings of sadness. During this period, the body becomes accustomed to the lowered levels of glucose, dopamine and serotonin. If you endure the first few days, after about one to two weeks, your condition will return to normal.Try to focus on the upcoming positive changes to keep from breaking down. For example, on a new size of clothes.
5. The intestines will work better
© Joseph Kellner / Unsplash
Sweet food disrupts bowel function. According to a study by German scientists, sugar provokes gastrointestinal upset.Like fatty foods, it can “confuse” the brain’s satiety control mechanisms. Looking at cakes or just thinking about them, we start to feel a false sense of hunger. In addition, sugar inhibits the growth and growth of beneficial bacteria, which are essential for the digestion and metabolism of fats. On the contrary, avoiding sugar strengthens the digestive system, increases the number of beneficial bacteria in the gut, and rebuilds mucous membranes. To survive the “sugar break”, nutritionists advise eating oranges, strawberries and honey.These foods can help you cope with sugar cravings. In addition, they are rich in substances that improve digestion and increase immunity.
6. There will be a surge of vivacity and strength
© marion michele / unsplash
Sweets, chocolates and cakes drain our energy resources. First, refined sugar leads to thiamine deficiency.This is an important vitamin, without which our body cannot complete the metabolism of carbohydrates and receive the required amount of energy. As a result, we get tired much faster, and our activity decreases. Secondly, the frequent abuse of sweets leads to hypoglycemia – a decrease in blood sugar levels. Symptoms of this condition include dizziness, weakness, and apathy. In addition, excessive addiction to sweets can reduce the activity of brain cells and destroy the connections between them. Because of this, concentration of attention decreases, memory and learning ability deteriorate.After just a week of sugar detox, you will notice a surge of vitality, strength and excellent well-being.
Diabetes treatment Volgograd
Question on the topic of the day. Sugar addiction. Have a cup of tea and coffee for breakfast? And with what in a bite? How often at the reception, patients complain that they have an irresistible craving for sweets and cannot control themselves. “To the point of shaking, doctor” is the most typical phrase.The proposal to radically remove sugar and sugar-containing products is puzzling to many: “And with what to drink tea ???” Sugar addiction is a complex and common problem. In the medical community, it is equated with drug addiction.
To defeat sugar addiction, you first need to understand the reasons. According to Jacob Teitelbaum, there are four types of sugar addiction. And any disease, like any problem, can be solved if you understand its REASON!
Type 1: sugar – energy supplier.Due to constant fatigue, a person becomes a hostage to sugar. Listen to yourself. If you constantly feel tired, rush to drink a cup of coffee in the morning to wake up, if you suffer from insomnia, frequent headaches, are rapidly gaining weight, are constantly looking for sweets with your eyes to raise your tone, work around the clock seven days a week, then you are at risk. Your body may not have enough energy. To compensate for the lack of vitality, the body asks for sugar.
If you did not recognize yourself in the previous part, there is every chance to do it now.Type 2 sugar addiction is a tired adrenal gland. “Feed us or we’ll finish you off.” What symptoms may alert you. You feel constant pronounced fatigue, you do not feel rested in the morning. You often have colds on the background of reduced immunity. There is a feeling of emptiness and an ongoing crisis in life. You can hardly bear hunger. At this moment, you are extremely irritable, experiencing physical discomfort – dizziness, headaches, tremors in the body, tachycardia, aggression towards others.A very important problem with this type of addiction is HYPOGLYCEMIA. FASTING IS CONTRAINDICATED in patients with depleted adrenal glands. When fasting, blood sugar levels drop sharply, tired adrenal glands cannot adequately respond to a lack of energy. A person eats sweets to feed a hungry brain. This leads to the release of insulin into the bloodstream, further to a sharp drop in sugar. And so on in a vicious circle. ..
What is type 3 sugar addiction? People with type 3 addiction are pie hunters.Their cravings for sweets are caused by the overgrowth of candida fungi. Such people want sweets all the time. The following symptoms may suggest an overgrowth of fungal growth in the body. You constantly have a stuffy nose, endless nasal discharge, tickling, coughing due to flowing mucus. You have bowel problems such as bloating, diarrhea and / or constipation. You have taken antibiotics (at least one course per year), contraceptives, glucocorticosteroid hormones. You feel constantly tired.You often visit a urologist with prostatitis or a gynecologist with thrush. You have a variety of allergic reactions. You feel worse in damp weather, in places with high humidity. Well, who is in the captivity of yeast?
The last 4th type of sugar addiction, which is directly related to hormonal changes in the body. Women under 35 should be alerted to the following manifestations: if, a week before the onset of menstruation, your irritability and anxiety, discontent or depression begin to increase.Women from 35 to 45 years old may complain of vaginal dryness, decreased libido, menstruation became irregular or changed, headache, fatigue, and hot flashes. For men, age over 45 years old, complaints of decreased libido, decreased number of erections, increased blood pressure, diabetes mellitus, obesity and atherosclerosis are relevant. If there are symptoms and complaints, this may indicate a deficiency of sex hormones and contribute to the formation of insulin resistance and sugar dependence.
There can be several reasons for the formation of the dependence. But knowing the reasons makes it easier to deal with the problem.
We remove garbage in food. This includes fast food, sugar, flour, sauces, chips, croutons, and snacks.
The most important thing is to get adequate sleep from 7 to 9 hours.
Don’t forget about water. It is very important to drink 1-2 glasses of water half an hour before meals.
Eat whole foods (vegetables, fruits, grains, herbs). Fiber will help create volume in the stomach and slow down the absorption of carbohydrates.We have a large selection of products: meat, fish, poultry, seafood, vegetables, fruits, berries, nuts, beans, seeds, herbs, eggs, cheese, cottage cheese, oils.
There are also supplements – helpers (vitamin C, B vitamins, magnesium, chromium picolinate, glutamine) that reduce cravings for sweets.
Be sure to work with stress. Yoga, favorite hobby, nature walks, good book, pleasant music, relaxing baths, massage.
Elimination of deficiencies of sex hormones, iron, vitamin D, omega-3 unsaturated fatty acids, the fight against insulin resistance must be carried out with the attending physician.Self-medication is not encouraged here.
All these activities together will definitely help you fight sugar addiction.
Khmelnitskaya Oksana Viktorovna
Nutritionist, endocrinologist, highest qualification category
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