What to know about sugar detox symptoms
https://ift.tt/2LSqORX Less than 10% of a person's daily caloric intake should come from added sugars, according to the 2015-2020 Dietary Guidelines. However, in 2005-2010, men and women in the United States consumed an average of 13% of their daily calories in the form of added sugars. The American Heart Association suggest that women consume no more than 6 teaspoons (tsp), or 24 grams (g) of added sugar daily, and men consume no more than 9 tsp, or 36 g daily. This does not include sugars that are naturally occurring, such as those in fruits and milk. Regularly eating or drinking too much added sugar can have adverse health effects, such as: In this article, we explore the symptoms of sugar withdrawal, treatments, and tips for cutting out sugar safely. Symptoms
Headaches are a common side effect at the beginning of a sugar detox.
People may experience unpleasant symptoms when they initially cut sugar from their diets. These can include:
These symptoms are usually mild and temporary. They should subside without treatment after the body adjusts to lower sugar intake. WithdrawalNumerous scientific studies have found evidence to suggest that sugar produces physiological and behavioral effects, similar to those caused by addictive drugs. In a 2016 animal study, researchers found that long term exposure to high quantities of sugar causes brain changes, similar to those associated with nicotine addiction. Several animal studies have found that when deprived of sugar, rats showed opiate withdrawal symptoms, such as anxious behavior and a decrease in dopamine release. Dopamine is the neurotransmitter that controls pleasure and reward-motivated behavior. When people drastically reduce their sugar intake, they may experience withdrawal symptoms, such as headaches, cravings, and mood changes. These should go away within a few days or weeks. TreatmentsMany of the symptoms associated with sugar detoxes occur as a result of fluctuating blood sugar levels. When a person eats sugar, their body breaks it down into glucose, which the cells use for energy. In most cases, consuming sugar causes and an initial boost of energy followed by a rapid decrease in energy, or a blood sugar "crash." People can minimize the adverse effects of sugar detoxing by regulating their blood sugar. Eating regularly and including more fiber in the diet can help avoid spikes and drops in blood sugar and decrease cravings. Magnesium
Magnesium-rich food may help reduce symptoms of headaches and migraines.
Magnesium is an essential mineral that promotes numerous bodily functions, such as protein synthesis and blood sugar regulation. According to the findings of one 2016 systematic review, people at risk of diabetes show improved blood sugar levels 2 hours after taking magnesium supplements. Magnesium supplements may also reduce symptoms of headaches and migraines, according to the National Institutes of Health (NIH). Recommended dietary intakes for magnesium range between 310 milligrams (mg) to 420 mg per day for adults over the age of 19. Rich sources of magnesium include: People can minimize symptoms of sugar withdrawal with the following lifestyle tips:
Tips for cutting out sugar safelyGlucose is the primary and preferred source of fuel for the brain and body. However, many people can benefit from reducing their added sugar intake by instead choosing fruits and vegetables, which provide vitamins, minerals, fiber, and naturally occurring sugar for energy. Including fibrous, complex carbohydrates can help deter cravings and minimize a sugar withdrawal. People can increase their chances of success, reduce cravings, and minimize sugar withdrawal symptoms by using the following tips: Avoid the following foods and drinks:
Combat cravings by:
Learn about the no sugar diet, and tips for reducing sugar intake here. When to see a doctor
If symptoms are interfering with a person's regular activities, they may wish to speak to their doctor.
People may want to see a doctor if their symptoms interfere with their ability to perform regular activities. People should also seek medical attention if they experience symptoms of severe low blood sugar, or hypoglycemia. These include: OutlookPeople who want to eliminate sugar from their diets can expect to experience some uncomfortable side effects, which should resolve within a few days or weeks. With a little planning, people can successfully cut out sugar while minimizing the symptoms of a sugar detox. Eating protein and fiber, getting enough sleep, and staying hydrated can help people stay on track while their bodies adjust to a low sugar diet. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc October 8, 2019 at 02:10PM
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The Flat Belly FixThis is the only 21-day rapid weight loss system that allows you to easily lose an average of 1 lb a day for 21 days without feeling hungry or deprived. The unique and brand new techniques used in this System are proven SAFE. And they do not cause the rebound weight gain common to all the other rapid weight loss systems that are not backed by the latest science. The Flat Belly Fix System takes advantage of a recent scientific discovery that proves the effective weight loss power of an ancient spice. Combined with other cutting-edge ingredients in the patent-pending Flat Belly Fix Tea™ — that you can make right in your own kitchen in minutes — this System is the quickest, easiest and most enjoyable way to quickly get the body you desire and deserve. Click HereArchives
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