Improve your immunity with 3 easy ways to reduce your sugar

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Your immune system is complicated because it is not one single biological function it is made up of an array of chemical responses that take place in your cells and organs throughout your body, that work together to protect the body to defend it against infections, it attacks germs and helps keep you healthy.  White blood cells, play an important role in the immune system and chew up invading organisms and others help the body remember the invaders and destroy them. When the body senses foreign substances the immune system works to get rid of them. This blog will outline what you can do to improve the function of your immune system by reducing your sugar intake.  Perhaps not the first thing you would think about when boosting your immunity.

Sugar affects your immune system 

The effect of eating or drinking too much sugar affects your immunity because it curbs or reduces the efficacy of your immune system cells that attack bacteria. Interestingly something as innocent as a few sugary drinks can have an effect that lasts for at least a few hours.  Sugary drinks can be anything from fizzy pop to orange juice.  The sugar in these drinks can affect the cells in your immune system that target bacteria, sugar affects the way your white blood cells attack bacteria

 

Sugar has no nutritional value

A diet that is high in processed foods means a swift reduction in nutrients, processed food reduced the vitamin and minerals that your body requires.  A longer-term nutrient deficiency can increase your risk level when warding off infection.  The food items with high levels of refined sugar are usually nutritionally obsolete.

 

Sugar increases inflammation

Sugar triggers low-grade inflammation in the body which contributes to diseases that are chronic in nature, things as cardiovascular disease and diabetes.  When you have chronic inflammation, your body’s inflammatory response can eventually start damaging healthy cells, tissues, and organs. Over time, this can lead to DNA damage, tissue death, and internal scarring. All of these are linked to the development of several diseases

 

Sugar affects your brain

Overconsumption of sugar is increasingly being linked to brain-related health issues such as depression, learning disorders, memory problems, and overeating. It impairs memory and your learning skills. In a 2012 study on rats, researchers at UCLA found that a diet high in fructose hindered learning and memory by literally slowing down brain activity. Rats who over-consumed fructose had damaged synaptic activity in the brain, meaning that communication among brain cells was impaired.

Don’t miss: Is your body crying out for help?

 

Heavy sugar intake caused the rats to develop insulin resistance. Insulin helps brain cells communicate better and form stronger memories. So when insulin levels in the brain are lowered as the result of excess sugar consumption, thinking can be impaired. It’s a risk factor for cognitive decline and dementia.

A growing body of research suggests that a sugar-heavy diet can increase the risk of developing Alzheimer’s disease. A 2013 study found that insulin resistance and blood glucose levels are linked with a greater risk for developing neurodegenerative disorders like Alzheimer’s.

 

Sugar increases cravings

When you eat sugar, insulin is released from your pancreas to stop sugar levels from rising too high in your bloodstream.  The sugar’s taken to your cells for energy production but if you’re not burning off much energy because you’re working at your desk, watching TV or sitting in your car, insulin will take it to your fat stores to be stored.

The release of too much insulin and sugar being stored away is you feel hungry and crave glucose to replenish and refuel. It makes you hungry and it makes you hungry for more sweet stuff. It creates a cycle of crazy cravings.

When you eat sugar, just like any food, it activates your taste receptors. Then, signals are sent to the brain, lighting up reward pathways and causing a surge of feel-good hormones, like dopamine, to be released. Basically, sugar hijacks the brain’s reward pathway leading you to seek more and more of that dopamine hit. Therefore you crave more sugar, which stimulates your brain’s reward system.

Satiating that craving with a piece of chocolate now and then is pleasurable, but continuous stimulation can lead to loss of control, cravings, and increased tolerance to sugar. I am sure you have noticed on holiday in the past the more you eat sugary treats the more you crave them. It takes a while to readjust.

 

Sugar increases stress hormone

If your blood sugar balance is out of alignment that causes inflammation in your system and triggers the release of cortisol, your main stress hormone.  Sugar makes you stressed and stress is a trigger for your flushes, anxiety, disrupted sleep, brain fog and night sweats.
orange juice

Sugar makes you depressed and anxious, for example you may have noticed that eating a doughnut or drinking a coke or perhaps even a large glass of orange juice will cause blood sugar levels to spike and then crash and you may notice that feeling of anxiety as that happens.  Or perhaps moody or even depressed when this crash happens.

Sugar or high carb foods can affect the neurotransmitters that help keep your mood stable. Eating sugar stimulates the release of the mood-boosting neurotransmitter serotonin. Constantly over-activating the serotonin pathways can deplete our limited supplies of this neurotransmitter, which then contributes to symptoms of depression.

 

Give up by using a gradual habit 

If you’re ready to give up sugar, great!  Cutting all sugar out of your life is next to impossible, so the trick is to lower your glycemic load. Glycemic load is an estimate of how much the carbohydrates in a certain food or meal will raise your blood sugar after you eat it.

Ideally, you want to your blood sugar and insulin levels to remain relatively level all day so that your body uses glucose (your fuel source) efficiently. You want to be a fat-burning machine!

Simple refined sugars cause spikes in blood sugar and insulin. But complex carbohydrates, fibre, protein and healthy fats promote more gradual increases and decreases in blood sugar and insulin, lowering the glycemic load and keeping things nice and steady in your body. There are so many sweet sugary treats available in the form of biscuits, cakes and chocolates but did you know sugar’s hidden in a few less obvious places too.  You can find sugar in healthy looking cereal bars, low-fat foods, gluten free processed foods, breakfast cereals, milk, bread and of course alcohol.

Don’t miss: Find out more about how to become the best version of you: leaner, fitter and shapelier you

3 simple ways to reduce your sugar

      1.  Add in more veggies to your plate instead of the carb choice
      2.   Read food labels carefully and look out for ingredients that ends in -ose.  These are all different names for sugar.
      3.  One swap at a time ie reduce your 11am coffee and cake fix, or your end of the day crisps and telly binge.  Work on one change at a time.

Plus eating more fruits and vegetables, which are rich in nutrients like vitamins C and E,  beta-carotene and zinc will also boost your immunity. Go for a wide variety of brightly coloured fruits and vegetables, including:

  • berries, citrus fruits, kiwi, apples, red grapes, kale, onions, spinach, sweet potatoes, and carrots.

Other foods which are great for your immune system include fresh garlic, which may help fight viruses and bacteria.

Not sure if you have your nutrition right then  Book some time for you x

 

 

 

 

 

 

PS. Don’t forget the gorgeous book – your insight into great health and vitality Gorgeous! how to look and feel fantastic every day.  Click here to find out about your Gorgeous book

 

 

Find out what other clients have to say…

What brought you on board with Get Gorgeous? What inspired you to connect with me and come on board Get Gorgeous

“I was was missing something in my life.  I was not confident and  I just felt really empty. I followed you on your Pilates, I followed some of your blogs, and it’s just literally an email came in one day and said, why don’t we have a chat? And I just reached out, and from that very first conversation, I felt comfortable talking to you.”

So, from that position that you were in, what was it, was it seven, eight months ago, how are you feeling now, what is the transformation that you’ve seen in yourself?

“Everything’s changed. My life has completely changed,  I have just found the person that I want to be, and it’s not about creating myself, it’s just about being confident to be the person you want to be. I used to think everybody was judging me.

And now, you’re comfortable being yourself?

“I love being myself. I love the fact I can look in a mirror, and like, like myself. You have no idea, how powerful that has been.  The whole of my adult life, there are a handful of photographs of me, because I would not let anyone take my photograph, I didn’t like my looks, I was very detrimental about myself, and now, I will go out without makeup, I will have my hair into tousled, because it doesn’t need to be perfect. Because I’m not perfect, I’m so grateful for how I look, but I’m more grateful for how I feel”

You stepped into yourself and you are confident. And how has that affected your business?

“Oh my God, my business is flying. Flying. I have gone from being, that little girl behind the desk, who was too scared to come out from the desk, who was quite happy to shout and demand and push, because, that’s how you run a business, of course that’s how you run a business, isn’t it?

And the reality of it is, no, you don’t. You open yourself up. Opening yourself up and  sometimes, people look and don’t quite like you, I actually don’t worry about that any more, because, that’s about them, that’s not about me, I love how I can connect, especially how I can connect with other women. Never had that in my life. Never, always surrounded myself with masculinity, I now crave female contact. I am networking, something that I have never done.

And you’re speaking, as well. You’re speaking onstage, aren’t you?

 

 

“I am and that is so out of my comfort zone, I love the fact that I push myself out of that comfort zone, and I do that, and what I get back from it, is also my true self and I speak from the heart, because that is massive, I love that, and I love how it makes me feel.”

Good, that’s superb, am I right in thinking that you had a background with Slimming World and you were a leader, is that right?

Well,I’ve done Slimming World for two years, I’ve lost four stone, which was the start. 

But it didn’t help me with not liking myself very much and then I got to a point where I was thinking to myself: How can you tell yourself, you can have 15 sins a day? What is that  you’re saying to yourself? 15 sins, sins, the word sins.

I didn’t understand any nutrition, and it was the fact that I really wanted to understand more about how my body worked, what I ate, fuelled it, being told, yeah, you can eat endless low-fat things, and all of those things, and of course, now it’s coming out, isn’t it all those sugar in low fat things. It’s an absolute eye-opener, starting this journey. Opening my mind to learning about nutrition and just educating, educating myself.

I understand what it all does, it’s not about restriction, it’s about education.

Excellent. Brilliant. Inspiring words. Thank you so much, Sandra.

“No, thank you. As you know, my famous words are, everybody needs Adele in their live, So grateful you came into my life, so thank you.”

Gorgeous Girls on my Premier programme work with me and get their goals set and mindset strong and focused in under 90 days with my proven methods and nutritional habits. Find out more book a call click here to book your session now.

I am looking forward to speaking with you.

Sandra Wiggins Business owner Get Gorgeous Premier 31st October 2017

 

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