Sugar is everywhere…from the obvious sweets like candy, desserts, and soda to the hidden sugars in bread, sauces, and even “healthy” snacks. While it is a quick source of energy, excessive sugar consumption has been linked to a wide range of health issues that affect both the body and the brain. This article is about how sugar impacts your health span (the number of years you feel vital and full of energy), and ways to strike out against added sugars.

Although glucose is the brain’s primary fuel, too much sugar can disrupt its delicate balance leading to:

Cognitive Decline: High sugar intake has been associated with impaired memory and reduced learning capacity. Studies reveal that excess glucose can lead to inflammation and oxidative stress in the brain, contributing to neurodegenerative diseases like Alzheimer’s and Parkinson’s.
Addiction-like Effects: Sugar activates the brain’s reward system, releasing dopamine and creating a cycle of cravings. This response mimics the effects of addictive substances like cocaine and heroin, leading to compulsive eating and loss of self-control.
Mood Disorders: Frequent sugar spikes and crashes can lead to irritability, anxiety, and even depression. Over time, this rollercoaster effect can interfere with mood regulation.

The effects of sugar extend far beyond the brain, influencing every system in the body.

Metabolism: Weight gain is a common side effect of sugar consumption. Sugar is calorie-dense but not filling. It bypasses satiety signals, especially in liquid form, leading to overeating and fat accumulation, particularly around the abdomen. Over 60% of Americans are obese. Insulin resistance occurs as chronic sugar consumption forces the pancreas to produce more insulin. Over time, cells become less responsive, paving the way for type 2 diabetes.

Cardiovascular Health: Excess sugar contributes to high blood pressure, chronic inflammation, and fatty liver. These are all risk factors for heart disease. Chronic sugar consumption may increase your risk of an adverse cardiovascular event by as much as 40%.

Joint Health: Sugar promotes inflammation, which can contribute to and accelerate degeneration of joints. Sugar is a major contributor to chronic pain and arthritis.

Aging Skin: Sugar binds proteins in the bloodstream, forming harmful compounds called AGEs (advanced glycation end products), which accelerate skin aging by increasing the loss of skin elasticity leading to wrinkles, sagging and fragile skin.

Dental Health: Tooth decay is a well-known side effect of sugar consumption. Sugar feeds bacteria in the mouth, leading to cavities and gum disease. This can also have a negative impact on your heart.

There are ways to strike out added sugars and decrease your sugar intake such as:

1. Eat mostly whole food. Most foods in boxes and packages contain added sugar.

2. Skip the fast-food line. Make your meals at home consisting of protein, good fats, and vegetables. You can take the leftovers for lunch.

3. Choose whole fruits over dried fruit, canned fruit, or fruit juices. And eat fruit in moderation.
Replace sugary snacks with an apple, nuts, or seeds.

4. Stay hydrated as sometimes thirst is mistaken for sugar cravings.

Sugar found naturally in whole food is not inherently harmful. The Standard American Diet (SAD) often includes far more than your body can handle. Reducing added sugars from processed foods, fast foods, snacks, and desserts can improve your brain health and mental clarity, stabilize mood, support heart health, and reduce chronic pain and your risk of chronic diseases. Removing added sugars will help you feel and look better along with lowering your risk for dementia, Alzheimer’s, and Parkinsons. Remember, it is never too late to make a Shift in Health.

Dr. Wendy Henrichs of Timber Land Chiropractic provides comprehensive chiropractic and wellness lifestyle care. Dr. Wendy Henrichs is a Board-Certified Chiropractic Pediatrician and Nutrition Counselor. Timber Land Chiropractic is at 1 E. Courtney Street in Rhinelander. For more information, call 715-362- 4852 or visit www.timberlandchiropractic.com Instagram @drwendyhenrichs, LinkedIn, and Facebook