The Shiro Corporation - Enjoying a fruit smoothie in the morning or a sweet donut during a work break may sound delightful. But did you know? Behind its tempting taste, excessive sugar consumption can be a serious threat to your health.
Not only does it cause fatigue and weight gain, excessive sugar intake also increases the risk of heart disease up to diabetes. In fact, its effects can appear just a few hours after consumption. Citing EatingWell, here are five effective steps to detox from sugar before it's too late.
What is the Safe Limit for Sugar Consumption per Day?
The digital meal plan editor at EatingWell, Victoria Seaver, says that sugar consumption should be strictly limited.
"The American Heart Association recommends that women limit their intake of added sugar to 6 teaspoons (24 grams) per day, while men are limited to 9 teaspoons (36 grams)," Seaver explained.
However, in reality, many people actually consume three times that amount every day.
"Consuming a small amount of additional sugar is not a problem, but excessive consumption of sugar over the long term can increase the risk of diabetes and heart disease," he added.
Recognize the Signs Your Body Consumes Too Much Sugar
One of the main symptoms of excess sugar is a drastic drop in energy. When you consume a large cake, your body must produce more insulin to absorb the excess sugar in the bloodstream.
"As a result, your blood sugar level drops lower than normal, causing energy to suddenly drop," explains Seaver.
5 Ways to Quickly Recover Your Body After Consuming Too Much Sugar
1. Avoid Adding More Sugar
Eating additional sugar to increase energy is indeed a challenge. But precisely this is a dangerous cycle that should be avoided.
If you consume more sugar to restore energy, you will only experience a subsequent energy drop.
The solution is to choose healthy snacks such as apple slices with sugar-free peanut butter, which can help stabilize blood sugar levels gradually.
2. Consume Whole Foods, Not Processed Foods
Hidden sugar often appears in packaged foods. Avoid these traps and focus on fresh foods.
Fill your day with healthy whole foods, such as vegetables, fruits, and fat-free protein.
No need for extreme detox drinks. With a balanced diet, your body will recover naturally.
3. Increase Water Intake and Consume High-Water Content Foods
Hydrating the body helps to eliminate excess sugar. Water remains the main component, but foods such as watermelon, cucumber, strawberries, and yogurt are also very helpful.
This food also contains electrolytes such as calcium, magnesium, potassium, and sodium, which are important for maintaining body balance.
4. Do Physical Activity
Walking or light exercise can help balance blood sugar levels and speed up recovery of the body. Regular movement is also important to maintain weight and heart health.
Combine cardio and strength training for optimal results.
5. Restore Your Mind with Meditation or Yoga
Stress can exacerbate the impact of sugar consumption. Take time to calm yourself through meditation or light yoga.
A 2014 study showed that yoga can lower blood glucose levels.
"If you feel anxious after consuming too much sugar, sitting quietly and practicing simple yoga can help stabilize blood sugar levels while also increasing calmness," says Seaver.
Sugar is indeed difficult to avoid, but it can be controlled.
By limiting consumption and taking proper recovery steps, you can maintain your long-term bodily health.
If you consume too much sugar today, don't panic. Start improving your eating habits and lifestyle now. Health is the best investment for you.
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