Wholistic Jen

By Jennifer Whitmire, MS, MEd, MH, CHES, NEP

Sugar is everywhere, sneaking into packaged foods and beverages, often in disguise. From foods that don’t even look like sugary cereals to flavored yogurt, “healthy” beverages, and even protein bars, sugar sneaks into so many foods. Sugar enhances flavor, increases palatability, and extends shelf life, making it a go-to additive for food manufacturers. However, this widespread consumption of sugar has led to so many chronic illnesses. Sugar imbalances are linked to the things we expect like insulin resistance and diabetes but also obesity, fatty liver, autoimmune illnesses, cancer, heart disease, and more.

Added sugars are present in products that may not even taste sweet. This makes it especially difficult when we are trying to monitor sugar intake. We have to be very diligent at label reading and aware of the many aliases for sugar, such as dextrose, caramel, and concentrated fruit juice, mannitol, nectars, …. As a result, many people unknowingly consume far more sugar than they think.

Consuming foods that contain these sugars have a higher glycemic load and cause higher sugar spikes which can lead to energy crashes, mood swings, and cravings. As sugar quickly spikes blood sugar levels, it is usually followed by a rapid drop. Over time, it increases inflammation and cellular damage and before we know it, we are inching towards weight gain, insulin resistance, hypertension, fatty liver disease, and metabolic syndrome. And,  inflammation, plays a role in developing autoimmune diseases like Hashimoto’s and Graves, arthritis, asthma, and cancers. Sugar also affects behavior and mental health, contributing to anxiety, depression, cognitive decline, and poor sleep quality. 

Do you know your sugar numbers?  

In every country EXCEPT the U.S., you have to have a prescription to get a CGM.  A CGM is a continual glucose monitor that you wear and that shows you how your body is handling your blood sugar.  It is a fabulous tool! You can see first hand how you respond to your environment and how it affects your blood sugar.

I eat all the right foods, but my CGM showed me that I do not handle stress well. When I let myself get stressed or don’t take breaks, my blood sugar goes up. You can find out more in a previous post here.

Unfortunately, most doctors here won’t prescribe a CGM until it’s too late.  They haven’t learned that damage occurs BEFORE diabetes.  Do you want a CGM?  You can click here to order one for yourself.

Is Sugar at the Root of My How Flashes?

Sugar disrupts hormone levels which trigger fluctuations in blood glucose levels. Sugar intake can lead to spikes in blood sugar levels which contributes to hormonal imbalances and exacerbates hormonal symptoms like hot flashes. Sugar has also been associated with inflammation and oxidative stress in the body which contributes to the severity of menopausal symptoms, including hot flashes.

Weight gain and obesity are risk factors for experiencing more frequent and severe hot flashes during menopause. Adipose tissue, or fat cells, act as reservoirs for estrogen production in postmenopausal women. Higher levels of body fat can lead to increased estrogen levels which can influence the frequency and intensity of hot flashes. Consuming foods that cause these blood sugar fluctuations leads to weight gain, which then leads to higher estrogen, which leads to hormonal imbalances.

Diets that include sugars and processed foods may disrupt gut health and the microbiome balance which leads to dysbiosis and inflammation. When dysbiosis leads to inflammation, it can interfere with the body’s ability to regulate hormonal fluctuations which can increase the frequency and severity of hot flashes. Inflammation, itself, can directly stimulate the thermoregulatory centers in the brain, leading to sudden sensations of heat and sweating which feels like hot flashes.

How is Sugar Related to Anxiety?

Sugar impacts anxiety levels by causing blood sugar fluctuations which affects brain chemistry. Fluctuations in blood sugar can cause a “sugar crash” which can trigger feelings of anxiety, irritability, and nervousness. Inflammation also causes symptoms of anxiety and stress. Sugar disrupts the balance of neurotransmitters in the brain, such as serotonin and dopamine, which are necessary for stabilizing mood and anxiety levels. 

Biochemically, consuming foods high in sugar or with a higher glycemic load, can lead to rapid spikes and crashes in blood sugar levels. These fluctuations can trigger the release of stress hormones such as cortisol and adrenaline, which are associated with feelings of anxiety and nervousness. Sugar also alters the composition of gut bacteria, the microbiome, which affects mood through the gut-brain axis. 

Can Sugar Affect Memory?

Sugar has strong effects on cognitive health. Consuming foods with added sugars and foods with a higher glycemic load leads to fluctuations in blood sugar levels which can impair cognitive function, including memory, attention, and concentration. These fluctuations can cause energy crashes and brain fog, making it difficult to focus and retain information. Chronic high sugar intake has been linked to inflammation in the brain which contributes to cognitive decline over time.

Chronic consumption of sugary foods, hidden sugars, and foods with a higher glycemic load, has been associated with insulin resistance and metabolic dysfunction which affects the brain’s ability to use glucose effectively for energy. This can lead to reduced neuronal function and synaptic plasticity which affects learning and memory processes. Excessive sugar intake has been linked to oxidative stress and the formation of advanced glycation end products (AGEs) in the brain damages neurons and accelerates cognitive aging.

Sugar can have both short-term and long-term effects on memory and retention. In the short term, eating foods that lead to rapid spikes and subsequent crashes in blood sugar levels can impair cognitive function, including memory formation and retention. These fluctuations disrupt the balance of neurotransmitters in the brain which are necessary for memory formation.

Consistently consuming foods higher in sugar intake has been associated with inflammation in the brain which interferes with the communication between neurons and impair synaptic plasticity, the ability of synapses to function over time in response to learning and experiences. This can prevent the formation of new memories and the retrieval of existing ones.

Over the long term, chronic consumption of higher glycemic foods has been linked to insulin resistance and metabolic dysfunction which can contribute to cognitive decline and increase the risk of developing neurodegenerative diseases, such as Alzheimer’s disease. It has also been associated with oxidative stress and the formation of advanced glycation end products (AGEs) in the brain damaging neurons and impairing memory function.

How Does Sugar Affect My Sleep?

Sugar affects various physiological processes and neurotransmitters which impact sleep quality and duration.

Rapid spikes in blood sugar levels, followed by sharp drops can disrupt the body’s ability to maintain stable blood sugar levels throughout the night.  This can lead to waking up in the middle of the night and sleep disturbances. 

Eating foods with sugar, or with a higher glycemic load, close to bedtime can interfere with circadian rhythms which regulate sleep-wake cycles. These foods may stimulate brain activity and delay the release of sleep hormones like melatonin which makes it harder to fall asleep and reach restorative sleep.

Sugar activates the release of neurotransmitters like dopamine and adrenaline which are associated with increased alertness and arousal. Consuming these items before bedtime can increase brain activity and make it difficult to relax and unwind, leading to insomnia or fragmented sleep.

Some sugary foods cause intestinal issues, such as bloating, gas, or acid reflux. These may disrupt sleep or trigger awakenings during the night, impacting sleep.

Frequent sugar consumption has been linked to an increased risk of sleep disorders like sleep apnea and restless legs syndrome. These conditions can further disrupt sleep and lead to daytime fatigue and impaired cognitive function.

I know Sugar Can Lead to Fatty Liver, but How?

The liver plays a key role in processing sugar (glucose) in the body through glycogenesis.

When blood sugar levels go up, such as after a meal, the liver absorbs any excess glucose and converts it into glycogen. Glycogen is stored in the liver and muscles and serves as a readily available source of energy when blood sugar levels drop.

When blood sugar is low like during fasting or prolonged exercise, the liver can produce glucose from other sources like including amino acids (from protein) and glycerol (from fats). This process, gluconeogenesis, helps maintain blood sugar levels and provides energy to vital organs like the brain.

When blood sugar levels decrease, the liver can break down the glycogen stores into glucose molecules through glycogenolysis. This allows the liver to release glucose into the bloodstream to raise blood sugar levels and meet the body’s needs.

The liver helps regulate blood sugar levels by balancing the storage and release of glucose based on the body’s energy needs. When the liver is impaired, it can lead to imbalances in blood sugar levels. 

Non-alcoholic fatty liver disease, NAFLD, is the accumulation of fat in the liver cells in those who do not consume excessive alcohol. High sugar intake, especially fructose, can contribute to the development of NAFLD by promoting the synthesis of fatty acids and triglycerides in the liver, leading to hepatic steatosis (fatty liver).

Non-alcoholic steatohepatitis, NASH, is a more severe form of NAFLD with liver inflammation and damage. Sugar can increase liver inflammation and oxidative stress causing the progression from fatty liver to NASH and eventually permanent liver fibrosis and cirrhosis.

Insulin resistance and metabolic syndrome are closely linked to the development of type 2 diabetes which is a risk factor for NAFLD and other liver diseases.

In people with pre-existing liver conditions, consuming sugar and higher glycemic diets has been associated with an increased risk of liver cancer. Sugar-induced inflammation, oxidative stress, and insulin resistance contribute to the development and progression of liver cancer.

Can Sugar Cause Cancer to Grow?

Sugar imbalances can lead to chronic inflammation in the body. Inflammation is closely tied to the development and progression of cancer by promoting cell proliferation, angiogenesis, the formation of new blood vessels, and metastasis, or the spread of cancer cells. Chronic inflammation and oxidative stress are known causes for cancer development and growth, because they cause DNA damage, cell proliferation, and tumor growth.

Insulin resistance, which is caused by sugar imbalances, causes elevated levels of insulin in the bloodstream. High insulin levels promote the growth and proliferation of cancer cells.

Imbalanced blood sugar levels disrupt hormonal signaling pathways that are involved in cancer development and progression. This can lead to dysregulation of insulin-like growth factor 1, IGF-1, a hormone that promotes cell growth and proliferation and increases the risks breast, prostate, and colon cancer.

Blood sugar imbalances can contribute to weight gain and obesity which are known risk factors for several types of cancer. Obesity is associated with chronic low-grade inflammation, insulin resistance, and imbalanced hormones which promote cancer growth and development.

Some research suggests that cancer cells prefer glucose and may rely on increased glucose to support their rapid growth and development. Sugar intake may provide cancer cells with the energy they need to grow and multiply.

Cancer cells, like all cells in the body, require energy to function, and glucose is a primary source of energy for cancer cells. However, cancer cells may have alterations in their metabolism that make them more reliant on glucose than normal cells. The Warburg effect is a term that describes the preference of cancer cells for aerobic glycolysis, a process that breaks down glucose into energy even in the presence of oxygen. This metabolic shift may provide cancer cells with the energy and building blocks they need to sustain rapid growth and proliferation.

Remember that diet is only one factor in development of cancer.  Cancer is a complex disease influenced by genetics, environmental exposures, lifestyle behaviors, and other factors. 

Do You Need Help Identifying and Eliminating the Sugar in Your Life?

The Jen Twins LOVE helping people like YOU! …

We will empower you with the tools and understanding to take control of your health and enjoy an energetic body, mind, and overall well-being.
 

Learn about the “Sweet Zone” how to stabilize your blood sugar for overall health. 

Get on our calendar and start balancing your blood sugar right away!