Put The Kibosh On Condiments
Dressings, sauces, and other condiments may hinder your healthy-eating efforts. One tablespoon of ketchup, for example, has 4 grams of sugar, according to U.S. dietary guidelines. Many condiments can be high in sugar, but its tricky because there are essentially more than 60 different names for sugar, says Ewoldt. So get to know foods with hidden sugars.
When youre looking at the label, it might not say sugar, but it could say high fructose corn syrup, dextrose, rice syrup, or molasses, which are all essentially sugar. In fact, there are at least 40 sneaky nicknames for sugar you might not recognize. Drizzle leafy greens with olive oil or spread avocado on a turkey burger to avoid going overboard with sugar. Heres what happens to your skin when you eat sugar.
What Does A Sugar Crash Feel Like
You may experience a crash after indulging in high amounts of carbohydrates, especially simple sugars such as cake and ice cream. Although the human body needs sugar, it also needs the amount of sugar to remain at a consistent level.
When the body has more sugar than its used to, it rapidly produces insulin in an attempt to keep the levels consistent. This causes blood glucose to decrease, which results in a sudden drop in energy levels, also known as hypoglycemia, or a sugar crash.
With this drastic drop in energy, the body can experience undesired symptoms such as:
Sugar crashes generally cause us to be incredibly distracted throughout the day, which leads to a lack of productivity and concentration. Confusion, abnormal behavior, the inability to complete routine tasks and blurred vision are also common symptoms, especially for those who have diabetes. People with diabetes may experience more severe symptoms such as loss of consciousness, seizures or coma, if the crash is harsh enough, because of their increased sensitivity to inconsistent sugar levels.
Symptoms Of Sugar Withdrawal
You may notice that you crave sugar intensely after you give it up. When we get into the habit of giving our body toxins, such as refined white sugar, our bodies adjust to the situation. When we get the sugar, or another toxin, out of our bodies, our systems go into a different state.
Suddenly, we arent getting the toxic substance the way that we used to, and our bodies start to crave it, to restore our systems to normal. Sugar may also be a psychological addiction for you. We get used to eating it, we love the way that it tastes, and we want more of it all the time. For some people, sugar is trouble!
If you give up sugar, youll need to find the willpower to stay away from it until the cravings subside. There are ways to distract yourself from sugar cravings which may make it easier to stay away from sugar in the future. For example, adopting healthy, clean eating habits which flood your body with vital nutrients will strengthen your system and may help to curtail cravings. Youll be well-nourished, so your body will get what it needs.
As well, exercising may help a lot. The exercise of the cardio type, which raises the heart rate, will spark the release of endorphins which elevate mood. Exercise promotes emotional stability, and this is one of the keys to getting past the craving stage.
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Your Sleeping Patterns May Change
Sleeping patterns may be altered for the worse when sugar is eliminated. For example, you may find it harder to get to sleep and stay asleep. Insomnia is a symptom of sugar withdrawal. While its an inconvenient symptom, it should be temporary. Your body is currently recovering from the dips and spikes in energy that sugar causes. Its changing, and this will affect your energy levels. You may feel tired at different times and alert when you should be sleeping soundly.
If you need help dealing with sugar withdrawals, a natural supplement, such as Melatonin, may help you to fall asleep. While its not the best for helping people to stay asleep, it is rather effective for those who are having trouble falling asleep in the first place. Melatonin also assists with recovery from jet lag, and you may find it most places where supplements are sold.
As well, try to unplug from electronic devices which have monitors at least an hour before you go to bed. Studies have shown that using monitors shortly before bed makes brains too alert. Using devices with monitors right before bed makes it harder to fall asleep.
How Does High Blood Sugar Affect The Body
High sugar in the blood can lead to a number of other symptoms and complications. Here are just a few.
Urination and thirst: High blood sugar goes into the kidneys and urine. This attracts more water, causing frequent urination. This can also lead to increased thirst, despite drinking enough liquids.
Weight loss: High blood sugar can cause sudden or unexplained weight loss. This occurs because the bodys cells are not getting the glucose they need, so the body burns muscle and fat for energy instead.
Numbness and tingling: High blood sugar can also cause numbness, burning, or tingling in the hands, legs, and feet. This is due to diabetic neuropathy, a complication of diabetes that often occurs after many years of high blood sugar levels.
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This Is How Your Body Looks During A Sugar Crash
The surge of energy you feel immediately after eating excess carbohydrates is generally followed by a crash. When a sugar crash happens and your blood glucose drops below the normal range, your body is not going to be happy. You may experience hunger, irritability, headache, fatigue, anxiety, and difficulty concentrating. To avoid a sugar crash, eat balanced meals and healthy snacks throughout the day. That way, your body will not react to too much sugar at once and end up slipping into lethargy. Managing your blood sugar is a significant way of keeping your energy consistent throughout the day. To reverse a sugar crash, try eating a healthy simple carbohydrate, such as an apple or banana, which will absorb quickly into your blood stream. The accompanying slideshow is provided by Daily Meal Eat/Dine Editor Dan Myers.Continue reading > >
Complications Of High Blood Sugar
Diabetes is one of the main causes of high blood sugar levels, but there are other causes that can impact your blood glucose and your risk for hyperglycemia.
Hyperglycemia is the medical term for high blood sugar levels. You can have temporary spikes in blood sugar after eating a large meal or as a result of medication side effects. Chronically elevated blood sugar levels are dangerous and common in those with diabetes. Without treatment, you run the risk of a diabetic coma.
Ketoacidosis is a condition that develops when elevated blood glucose levels go untreated. Without glucose to use for fuel, your body begins to burn fat instead and produces ketones. When there are too many ketones in the blood, it will turn acidic, which can very quickly lead to ketoacidosis, a diabetic coma, and even death.
People without diabetes can develop a similar condition known as ketosis, but they can tolerate a certain level of ketones because inulin is still effectively working.
Diabetic hyperosmolar syndrome is another serious complication of high blood sugar. This is more common among individuals with type 2 diabetes and is triggered by an infection or illness.
As a result of the high blood sugar, your body tries to push out the excess glucose by passing it through your urine. Without treatment, this can result in life-threatening dehydration so prompt medical attention would be necessary.
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Can Drinking A Lot Of Water Lower Your Blood Sugar Levels
Although feeling very thirsty is a symptom of a hyper, drinking a lot of water will not bring your blood sugar levels down. It will only help to reduce your risk of dehydration.
Its important that you take your diabetes medication to bring your blood sugar levels down. If you have consistently high blood sugar levels, you will need to follow the advice below and speak to your diabetes healthcare team.
Is Hyperglycaemia Serious
The aim of diabetes treatment is to keep blood sugar levels as near to normal as possible.
But if you have diabetes, no matter how careful you are, youâre likely to experience hyperglycaemia at some point.
Itâs important to be able to recognise and treat hyperglycaemia, as it can lead to serious health problems if left untreated.
Occasional mild episodes are not usually a cause for concern and can be treated quite easily or may return to normal on their own.
But hyperglycaemia can be potentially dangerous if blood sugar levels become very high or stay high for long periods.
Very high blood sugar levels can cause life-threatening complications, such as:
- diabetic ketoacidosis a condition caused by the body needing to break down fat as a source of energy, which can lead to a diabetic coma this tends to affect people with type 1 diabetes
- hyperosmolar hyperglycaemic state severe dehydration caused by the body trying to get rid of excess sugar this tends to affect people with type 2 diabetes
Regularly having high blood sugar levels for long periods of time can result in permanent damage to parts of the body such as the eyes, nerves, kidneys and blood vessels.
If you experience hyperglycaemia regularly, speak to your doctor or diabetes care team.
You may need to change your treatment or lifestyle to keep your blood sugar levels within a healthy range.
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When To Go To The Er
Unstable blood sugar can be very dangerous and cause severe life-threatening ailments.
High blood glucose levels can affect blood pressure and circulation, vision and may cause death if the person goes into a diabetic coma. High blood sugar is causing someone to lose consciousness or have difficulty being able to talk.
They should seek treatment at a hospital right away. Some other signs of dangerously high blood sugar can include blurry vision, feeling drowsy, or confusion.
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So How Do You Avoid Blood Sugar Spikes And Crashes
Its very simple. See image below for guidance.
If you are one of those experiencing the blood sugar roller coaster problem frequently, see your doctor to exclude reactive hypoglycemia and pre-diabetes.
Beyond that, the mainstay of avoiding blood sugar spikes and crashes is to avoiding refined sugar, refined carbs and sweets.
The way to go is to eat complex carbs only. The management of blood sugar spikes and crashes is similar to the management of non-diabetic hypoglycemia. Follow that link as I have more detailed management tips there.
But you cant go wrong by eating complex wholegrain carbohydrates.
Along with eating complex carbs, include the pulses in your diet. Eat peas, beans, lentils, vegetables and you will experience a steady release of glucose that will keep your blood sugar in the normal zone the green zone. No spikes. No crashes.
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Hyperglycemia Symptom #: Thirst
Thirst isnt an adequate word for the feeling that comes with hyperglycemia, because thirst can be quenched. Hyperglycemic thirst cant. Have you ever been so thirsty that you drank long and deep enough to gasp for air when you were donemaybe after playing a sport in the heat, for example? Its kind of like that level of need, except the chugging doesnt satisfy the urge to drink. Even with a mouthful of water, I need more.
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What A High Blood Sugar Feels Like
The American Diabetes Association cites the following symptoms as indicative of high blood sugar:
- High blood glucose
- Increased thirst
And if high blood sugar goes untreated?
Hyperglycemia can be a serious problem if you dont treat it, so its important to treat as soon as you detect it. If you fail to treat hyperglycemia, a condition called ketoacidosis could occur. Ketoacidosis develops when your body doesnt have enough insulin. Without insulin, your body cant use glucose for fuel, so your body breaks down fats to use for energy.
When your body breaks down fats, waste products called ketones are produced. Your body cannot tolerate large amounts of ketones and will try to get rid of them through the urine. Unfortunately, the body cannot release all the ketones and they build up in your blood, which can lead to ketoacidosis.ADA website
But what does a high blood sugarfeel like? Because when you see someone who is working through an elevated blood sugar, they may not look terribly out of sorts. But what is happening inside of them is real, and plays out in a myriad of ways for every person with diabetes. Ive tried to write about it several times, but each high is different, and affects me in different ways:
One thing that remains consistent is the permeating feeling of failure that coincides with out-of-range blood sugars:
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When To See A Doctor
Dietary changes can help you manage and prevent sugar crashes. However, if youve had surgery or are managing ulcers, you may need to see your doctor for additional treatments.
You should also see your doctor if you continue to have sugar crashes despite dietary changes. Your doctor may check for diabetes or other underlying health conditions.
When blood glucose isnt controlled, it can lead to complications, including:
Blood Sugar Spike Causes
Blood sugar levels fluctuate all day long. When you eat food, particularly those foods that are high in carbohydrates like bread, potatoes, or pasta, your blood sugar will immediately begin to rise.
If your blood sugar is consistently high, you need to talk to your doctor about improving your diabetes management. Blood sugar rises when:
- youre not taking enough insulin
- your insulin isnt lasting as long as you think it is
- youre not taking your oral diabetes medication
- your medication dosage needs adjusting
- youre using expired insulin
- youre not following your nutritional plan
- you have an illness or infection
- youre using certain medications, like steroids
- youre under physical stress, such as an injury or surgery
- youre under emotional stress, such as trouble at work or home or with money problems
If your blood sugar is usually well-controlled, but youre experiencing unexplained blood sugar spikes, there might be a more acute cause.
Try keeping a record of all the food and drinks you consume. Check your blood sugar levels according to your doctors recommendations.
Its common to record your blood sugar reading first thing in the morning, before youve eaten, and then again two hours after eating. Even a few days of recorded information can help you and your doctor discover whats causing your blood sugar spikes.
Common culprits include:
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You May Get More Headaches
Most of us do get headaches from time to time. When we give up sugar, we may get even more! Sugar is a toxin and taking it out of our diets plunges us into a detox state. This means that our systems begin to adapt to the changes. One of the signals that the detox phase is happening is headaches. These may be managed with mild, over-the-counter pain relievers, such as Advil or Tylenol.
Its quite common for anyone who is detoxing from anything to get headaches. People tend to get them during cleanses or when they give up bad habits, from smoking to drinking and beyond. The headaches are generally harmless and signal positive changes in the body. However, they are painful and annoying.
You shouldnt use OTC pain relievers a lot. When we take a lot of these pain relievers, we sometimes get rebound headaches when we stop! However, they are safe choices when serious headache pain strikes. In general, headaches which are related to sugar withdrawals wont last more than a couple of weeks.
Detoxing completely will generally happen within fourteen days or so, so try to manage headache pain as best you can. If you are concerned about it, you should see your doctor. Make sure to tell him or her that youve eliminated sugar from your diet and that the headaches started afterward.
How Do You Get Back On Your Feet After A Sugar Crash
Heres what to do if youve had a little too much candy today.
- Consume a high-protein, high-fiber diet. Eat slow-digesting protein and fiber to keep the blood sugar stable.
- Attend a yoga session. When people are nervous, they consume more sweets, according to 80% of them.
- Make a nutritious lunch to save for later.
- Consume foods that are high in probiotics.
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Reversing A Sugar Crash
When your blood sugar crashes, you can quickly bring it back up to normal. You need a rapidly absorbing form of carbohydrate, also known as a simple carb. Eating 15 to 30 grams of fast-digesting carbs is often enough to quickly reverse a sugar crash.
These each represent 15 grams of simple carbohydrates: half a banana 1/2 cup of apple sauce 1/2 cup of apple, orange or pineapple juice six large jelly beans or five small gum drops.
What Causes A Low Blood Sugar Level
In people with diabetes, the main causes of a low blood sugar level are:
- the effects of medicine especially taking too much insulin, medicines called sulfonylureas , medicines called glinides , or some antiviral medicines to treat hepatitis C
- skipping or delaying a meal
- not eating enough carbohydrate foods in your last meal, such as bread, cereals, pasta, potatoes and fruit
- exercise, especially if it’s intense or unplanned
- drinking alcohol
Sometimes there’s no obvious reason why a low blood sugar level happens.
Very occasionally, it can happen in people who do not have diabetes.
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