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Fun Facts:

A typical 12-ounce can of cola contains 39 grams of sugar, almost ten teaspoons. (4grams of sugar=1 teaspoon)

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Adults, young adults, and children in the U.S. consume an average of 17 teaspoons of added sugar daily, more than 2 to 3 times the recommended amount for men and women, respectively. This adds up to around 60 pounds of added sugar consumed annually—six 10-pound bowling balls.

“The Link Between Added Sugars Aging and Menopause and You”

As we age, our bodies undergo numerous changes, and women, in particular, experience another significant transition during menopause. Menopause and aging are often accompanied by a range of symptoms, including weight gain, increased risk of chronic diseases, and fluctuations in mood. While factors like hormonal changes and lifestyle choices play crucial roles, one often overlooked culprit is the consumption of added sugars. This topic of sugar usually sparks debates about nutrition. While it's widely recognized that consuming excessive amounts of sugar can lead to various health issues, it's crucial to understand that not all sugars are created equal. The debate over sugar is one that I, along with everyone I know, have had. We view sugars differently depending on the latest fad or diet of the month. However, after studying this topic for a year and a half, I've realized that consuming good sugars is essential. We must strive to balance our diet with good sugars while eliminating harmful ones.

In this blog, we will delve into the effects of added sugars on aging and menopause, shedding light on how reducing their intake can lead to a healthier transition.

The Biological Impact of Added Sugars:

Excessive consumption of added sugars can have numerous adverse effects on the body. First and foremost, added sugars contribute to various health problems, including:

• Increased Risk of Heart Disease: High sugar consumption is linked to increased levels of harmful cholesterol and triglycerides, raising the risk of heart disease.

• Type 2 Diabetes: Consuming large amounts of added sugars can lead to insulin resistance, increasing the risk of developing type 2 diabetes.

• Liver Damage: Excessive intake of fructose, an ordinary added sugar, can lead to fatty liver disease by overloading the liver's ability to process it.

• Cavities and Tooth Decay: Sugar feeds the harmful bacteria in the mouth, leading to plaque formation and an increased risk of cavities and tooth decay.

• Increased Risk of Cancer: High-sugar diets are linked to a higher risk of certain cancers, including breast and colon cancer.

• Accelerated Skin Aging: Sugar can cause glycation, a process where sugar molecules bind to proteins, damaging collagen and elastin in the skin, leading to premature aging.

• Increased Inflammation: Added sugars can increase inflammatory markers in the body, contributing to chronic inflammation and related diseases.

• Energy Crashes: High sugar intake can cause rapid spikes and crashes in blood sugar levels, leading to fatigue and energy dips.

I don’t think anyone is surprised where our added sugar comes from, but just in case, here is the latest USDA Dietary Guidelines 2020-2025 Ninth Edition data: Soft drinks- 24%, Candy and sugar 9%, Dessert and sweet Snacks 19%, Coffee and tea 11%, Breakfast Cereals and bars 7%, higher fat milk and yogurt 4%, Sandwiches 7%, and other 19%.

Insulin and Insulin Spikes

Insulin is a hormone produced by the pancreas, specifically by the beta cells in the islets of Langerhans. Its primary role is to regulate blood sugar (glucose) levels. When you eat, carbohydrates from the food are broken down into glucose, which enters the bloodstream. In response to rising blood glucose levels, the pancreas releases insulin.

Insulin acts like a key, allowing glucose to enter the body's cells and be used as an energy source. It also helps store excess glucose in the liver and muscles as glycogen for later use. Additionally, insulin plays a role in fat storage by promoting the conversion of excess glucose into fat and inhibiting the breakdown of stored fat.

If you consume high-glycemic foods like refined sugars and simple carbohydrates, your blood sugar levels can rise rapidly, leading to insulin spikes. Insulin is released from the pancreas to help cells absorb glucose from the bloodstream in response to these spikes. Frequent and intense insulin spikes can have several adverse effects on the body. They can lead to insulin resistance over time, which is a precursor to type 2 diabetes. In addition, insulin spikes can cause rapid drops in blood sugar levels, resulting in energy crashes, increased hunger, and cravings for more sugary foods. This cycle of fluctuating blood sugar levels can contribute to weight gain, disrupt metabolic health, and increase the risk of chronic diseases such as heart disease and diabetes.

Furthermore, as a hormone, insulin signals the body to store energy as fat rather than burning it, promoting fat storage. Frequent insulin spikes can keep insulin levels elevated, making it difficult for the body to access and burn stored fat for energy. This process can lead to an increase in fat accumulation, particularly around the abdomen. 

Insulin Effects on Menopause

Menopause triggers hormonal changes, and a diet high in added sugars can further disrupt the delicate hormonal balance in women. Studies have shown that excessive sugar intake can contribute to increased insulin levels and high blood sugar levels, which, in turn, may impact estrogen and progesterone levels. Hormonal imbalances can manifest as symptoms such as hot flashes, mood swings, and sleep disturbances, making the already challenging menopausal transition even more arduous. The relationship between added sugar and Menopause is a growing concern among researchers and healthcare professionals. It is essential to limit the added sugars in your diet, especially during Menopause. The recommended daily added sugar limit by the American Heart Association for Women is six teaspoons/25 grams/100 calories per day.

Accelerated Aging

Sugar has been associated with glycation, which speeds up aging. Glycation happens when sugar molecules bind to proteins and fats in our body, creating advanced glycation end products (AGEs). These AGEs can harm collagen and elastin, essential proteins for maintaining skin elasticity and reducing the visibility of wrinkles. As a result, consuming too much sugar can lead to premature aging, causing skin to appear duller and less resilient.

Energy Levels and Cognitive Function

Energy levels tend to decrease as we age, and cognitive function can become less sharp. Unfortunately, indulging in added sugars can exacerbate these declines. While sugar might provide a momentary energy boost, it often leads to crashes and blood sugar fluctuations, leaving individuals tired. Additionally, research suggests a correlation between high sugar intake and cognitive decline, highlighting the importance of limiting sugar consumption to maintain optimal brain health.

Strategies for Reducing Sugar Consumption

Adopting a low- or no-added-sugar diet can be a life-changing decision. It can improve overall well-being by eliminating sources of added sugars and focusing on natural, unprocessed foods. This change can significantly reduce the risk of various health problems such as obesity, diabetes, and cardiovascular issues. It can also increase energy levels, stabilize blood sugar levels, promote clearer skin, and enhance mental clarity. Although challenging at first, the benefits of lowering added sugars are worth the effort and can significantly improve long-term health and vitality, especially during Menopause. It's important to remember that aging is a natural process, but we can optimize our well-being by making mindful choices and prioritizing fueling our bodies with good food.

When embarking on a low- or no-added-sugar diet, it's best to take it slow, eliminate one thing at a time, and carefully study food labels. The effort is worth it. As mentioned, I initiated this journey with a Gut Protocol program from Bodi. I strongly recommend using this program to establish new habits. Don't hesitate to contact me today, and let's discuss it further.

Now Good Sugars

Natural sugars, found in whole, unprocessed foods like fruits, vegetables, and dairy products, are considered good sugars. They are different from refined sugars found in processed foods. Natural sugars, such as fructose in fruits and lactose in dairy, are accompanied by beneficial nutrients that support overall health.

For example, the natural sugars in fruits like apples, berries, and oranges are combined with dietary fiber, vitamins, minerals, and antioxidants. The fiber in these fruits slows down the digestion and absorption of sugar, preventing rapid spikes in blood glucose and insulin levels caused by refined sugars. This gradual release of sugar into the bloodstream helps maintain stable blood sugar levels, reducing the risk of insulin resistance and type 2 diabetes.

Additionally, the vitamins and antioxidants found in fruits contribute to various aspects of health, including immune support, skin health, and protection against oxidative stress. The antioxidants in fruits reduce oxidative stress, which is linked to chronic diseases like heart disease and cancer.

In dairy products, lactose, the natural sugar, is paired with proteins, calcium, and other essential nutrients for building and maintaining strong bones, muscle function, and overall metabolic health. The protein in dairy helps regulate appetite and maintain muscle mass, especially when combined with regular physical activity.

Vegetables, especially root vegetables like carrots and sweet potatoes, contain natural sugars and abundant fiber, vitamins, and minerals. These support digestion, promote a healthy gut microbiome and contribute to overall well-being. For example, the beta-carotene in carrots is essential for vision, immune function, and skin health.

Unlike the empty calories provided by refined sugars, the natural sugars in these whole foods are accompanied by a wealth of nutrients that contribute to a balanced diet and long-term health. Choosing sources of natural sugars can satisfy your sweet tooth and provide your body with the essential nutrients it needs to function optimally. I can not express enough how great I feel and the energy I have. Gut Protocol is the Way….

Let's Talk about it!

"I always provide my 100% honest opinions based on my personal experiences with menopause. I have dedicated the last two years to researching and training to become a coach, but I am not an expert and do not pretend to be one.

I am simply a participant in the menopause.”

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References:

"The New Menopause: Navigating Your Path Through Hormonal Change with Purpose, Power, and Facts" by Dr. Mary Claire Haver. This book offers evidence-based guidance for women navigating menopause and encourages them to advocate for their health.

"Grown Woman Talk: Your Guide to Getting and Staying Healthy" by Dr. Sharon Malone. This book combines medical advice with personal stories, focusing on menopause and women's health.

"The Menopause Brain: New Science Empowers Women to Navigate the Pivotal Transition with Knowledge and Confidence" by Dr. Lisa Mosconi. It explores the impact of menopause on brain health and provides practical advice for women going through this transition​.

Estrogen Matters: Why Taking Hormones in Menopause Can Improve and Lengthen Women's Lives -- Without Raising the Risk of Breast Cancer Hardcover – by Avrum Bluming (Author), Carol Tavris (Author)

"The Galveston Diet: The Doctor-Developed, Patient-Proven Plan to Burn Fat and Tame Your Hormonal Symptoms" by Dr. Mary Claire Haver. While primarily a diet book, it addresses how nutrition can influence menopausal symptoms and offers dietary strategies tailored for women in this stage of life​.