Tag Archives: sugar addiction

FIVE BAD TO THE BONE FOOD/DRINK HABITS

We often talk about how important exercise is to keep your joints lubricated.  At Sarasota Orthopedic Associates our favorite mottos are “move it or lose it” and “motion is lotion”. But what about our bones and musculoskeletal system? What we feed our bodies affects our overall health including our bones. Let’s take a look at some  foods that may be harmful when used in excess.

sugar

    1. Sugar. Yep, sugar is bad for you. You’ve heard it hundreds of times and unfortunately, that sweet stuff that tastes so good can do serious harm. First, there are calories, and heaps of them. There are good sugars in fruits and veggies, however, adding sugar in any form (including the healthy-sounding agave) is a problem. That problem worsens if you have diabetes. Sugar may also affect your heart and dental health. If you have arthritis, sugar may exacerbate symptoms. Some studies show sugar may cause addiction and cravings compared to cocaine addiction.
    2. Next is salt. Sodium is a necessary nutrient for the body in maintaining muscles, nerves, and balancing body fluids. When used in excess salt becomes a time bomb. High salt intake has been associated with increased risk of stroke, heart disease, hypertension, swelling of feet, and overall bloating.
    3. Our next culprit is soda. The average consumption per person in America is 38 gallons per year. Yes, you read that correctly. The good news is the statistic is down 6 gallons/year from a decade ago so we are starting to be more health conscious. Soda, or “pop”, contains high fructose, a form of sugar, and increases your sweet cravings. Soda also contains phosphoric acid which weakens bones and teeth. Even diet soda is harmful as it contains acids, food coloring and for some sodas, caramel coloring, a carcinogen. A diet soda may still trick the brain and induce cravings similar to one containing real sugar.
    4. Caffeine is a tough habit to break. Ninety percent of Americans consume it in some form at a rate of 300 mgs a day. That would be about three 8 oz. cups of coffee. Caffeine contains addictive qualities resulting in it being named by some as America’s favorite “drug”. It’s even more popular in European countries.
    5.  Last on the list, and you may have already guessed this one, is alcohol. While drinking small amounts of red wine have been linked with healthy benefits, there is an enormous downside to overindulgence, abuse, and addiction. Side effects may put you at risk for some cancers like liver and mouth. It may also cause poor judgement, hostility, depression, obesity, and lowered brain function.

That’s the bad news but don’t despair. On our next blog we’ll deliver the good news on how to keep your bones and muscles healthy with nourishing, tasty foods … stay tuned!

Sarasota Orthopedic Associates offers same/next day appointments at three locations. Our commitment is to get our patients back on their feet, back to work, back in the game, and back to life.

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SUGAR & DRUG ABUSE? Winning the War

sugar heroin

Recent studies have found that sugar can be as addictive as cocaine or alcohol according to the US National Institute on Drug Abuse. For some people, eating foods high in sugar may produce chemical changes in the brain’s “reward” center causing addictive cravings. Sugar is sugar … don’t be fooled by replacing white table sugar with honey, agave, or brown sugar. Those may have some nutritional value, but they are still sugar with calories and addictive qualities. In fact, sugar overuse may sometimes lead to problems other than addiction like diabetes and liver disease.

SUGAR IN TWO FORMS

  • Free sugars are those added to food and liquids whether at the table, in the kitchen, or at the manufacturer. Free sugar is the form we need to cut down on consumption. Identifying these sugars can be difficult since they appear in many different forms like agave, raw sugar, cane sugar, corn syrup, fructose, sucrose, molasses, glucose, dextrose, coconut sugar, and honey.
  • Natural sugars are those found in fresh, frozen, or dried fruits and vegetables. They are also found in dairy products like milk, plain yogurt, and cheese.

WHAT FREE SUGAR DOES TO OUR BODIES

Consuming excessive sugar over long periods of time stimulates our brain activity and hormone levels. This increases glucose levels which lead to the pancreas releasing insulin. This causes the body to retain calories as fat, causing weight gain. Carbohydrates such as rice, pasta, chips, and fries process slower than free sugar, however, still break down into sugar. The result: the excess weight puts strain on our joints and we crave more sugar.

Since these sugary foods stimulate the same areas of the brain as drugs of abuse, they may cause loss of control over consumption and cravings. Currently the average American consumes almost 20 teaspoons of sugar every day; that’s over 65 pounds of sugar a year, per person!

SO HOW DO WE WIN THIS WAR?

  • The World Health Organization recommends a maximum of 10% and ideally less than 5% of our calories be consumed from added or natural sugar. For the average person per day, the recommendation is 6 teaspoons for women and 9 teaspoons for men.
  • Read labels; food labels list ingredients in descending order. If sugar or a form of sugar is in the first 3 ingredients, put it back on the shelf.
  • The same goes for a packaged food with more than one sugar listed — put it back!
  • Eliminate soft drinks and fruit juices; they are jam packed with sugar.
  • Limit consumption of candy, baked goods, and desserts to special occasions.
  • “Low fat” packaged foods often compensate with extra sugar; read the label.
  • Eat fresh fruit rather than canned which have added syrup containing sugar.
  • Protein such as eggs, beans, and nuts can help control sugar cravings.
  • Eliminate sugars from your diet s-l-o-w-l-y; don’t go “cold turkey”.
  • Drink water!

The good news is that when cutting back, no math or calorie counting is involved in eliminating sugar. Try replacing sugar with tempting flavors like ginger, lemon, vanilla bean, nutmeg, or cinnamon.  Bottom line, the easiest way to cut back is to avoid processed sugar whenever possible and eat fresh fruits instead.

Taking care of our bodies through eating well and proper exercise is paramount to healthy bones and muscles. If you experience pain or discomfort in your joints or muscles, give us a call at 941-951-2663 for an appointment. At Sarasota Orthopedic Associates we have four locations and offer same day appointments when needed.

sugar

Sources: WebMD; Authority Nutrition; American Diabetes Association; US National Institute on Drug Abuse; World Health Organization

 

Sugar & Drug Abuse? WINNING THE WAR

sugar heroin

Recent studies have found that sugar can be as addictive as cocaine or alcohol according to the US National Institute on Drug Abuse. For some people, eating foods high in sugar may produce chemical changes in the brain’s “reward” center causing addictive cravings. Sugar is sugar … don’t be fooled by replacing white table sugar with honey, agave, or brown sugar. Those may have some nutritional value, but they are still sugar with calories and addictive qualities. In fact, sugar overuse may sometimes lead to problems other than addiction like diabetes and liver disease.

SUGAR IN TWO FORMS

  • Free sugars are those added to food and liquids whether at the table, in the kitchen, or at the manufacturer. Free sugar is the form we need to cut down on consumption. Identifying these sugars can be difficult since they appear in many different forms like agave, raw sugar, cane sugar, corn syrup, fructose, sucrose, molasses, glucose, dextrose, coconut sugar, and honey.
  • Natural sugars are those found in fresh, frozen, or dried fruits and vegetables. They are also found in dairy products like milk, plain yogurt, and cheese.

WHAT FREE SUGAR DOES TO OUR BODIES

Consuming excessive sugar over long periods of time stimulates our brain activity and hormone levels. This increases glucose levels which lead to the pancreas releasing insulin. This causes the body to retain calories as fat, causing weight gain. Carbohydrates such as rice, pasta, chips, and fries process slower than free sugar, however, still break down into sugar. The result: the excess weight puts strain on our joints and we crave more sugar.

Since these sugary foods stimulate the same areas of the brain as drugs of abuse, they may cause loss of control over consumption and cravings. Currently the average American consumes almost 20 teaspoons of sugar every day; that’s over 65 pounds of sugar a year, per person!

sugar addition

SO HOW DO WE WIN THIS WAR?

  • The World Health Organization recommends a maximum of 10% and ideally less than 5% of our calories be consumed from added or natural sugar. For the average person per day, the recommendation is 6 teaspoons for women and 9 teaspoons for men.
  • Read labels; food labels list ingredients in descending order. If sugar or a form of sugar is in the first 3 ingredients, put it back on the shelf.
  • The same goes for a packaged food with more than one sugar listed — put it back!
  • Eliminate soft drinks and fruit juices; they are jam packed with sugar.
  • Limit consumption of candy, baked goods, and desserts to special occasions.
  • “Low fat” packaged foods often compensate with extra sugar; read the label.
  • Eat fresh fruit rather than canned which have added syrup containing sugar.
  • Protein such as eggs, beans, and nuts can help control sugar cravings.
  • Eliminate sugars from your diet slowly; don’t go “cold turkey”.
  • Drink water!

The good news is that when cutting back, no math or calorie counting is involved in eliminating sugar. Try replacing sugar with tempting flavors like ginger, lemon, vanilla bean, nutmeg, or cinnamon.  Bottom line, the easiest way to cut back is to avoid processed sugar whenever possible and eat fresh fruits instead.

Taking care of our bodies through eating well and proper exercise is paramount to healthy bones and muscles. If you experience pain or discomfort in your joints or muscles, give us a call at 941-951-2663 for an appointment. At Sarasota Orthopedic Associates we have four locations and offer same day appointments when needed.

 

Sources: WebMD; Authority Nutrition; American Diabetes Association; US National Institute on Drug Abuse; World Health Organization