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Excessive sugar intake can harm gut health, disrupt metabolism, and cause hormonal imbalance.
Here’s how your hormones and the gut might be affected by hidden sugars in common foods.
With the high availability of processed foods and hidden sugars, most consumers make unhealthy dietary choices unconsciously. In today’s fast-moving world, these easy-to-consume foods also pose as convenient food options. Recognising the nutritional value of foods and making mindful decisions can enhance digestion, boost energy levels, and promote long-term wellness.
Despite efforts to eat healthily, excessive sugar consumption remains a hidden challenge. Refined sugar is prevalent in numerous everyday foods, including cereals, baked goods, and beverages. Consuming sugar in amounts beyond what the body can efficiently process can negatively impact gut health, disrupt metabolic functions, and lead to hormonal imbalances.
Dr. Tanu Gupta, a physician and diabetologist, pointed out in an interview with Hindustan Times that overconsumption of sugar leads to an imbalance in the gut microbiome, a condition known as dysbiosis. This occurs when beneficial bacteria, such as Bifidobacteria and Lactobacillus, decline while harmful bacteria multiply. As a result, digestion is impaired, and the gut lining becomes weaker, making it easier for toxins and harmful bacteria to enter the bloodstream. This process triggers systemic inflammation, which has been linked to various metabolic disorders, including insulin resistance and type 2 diabetes.
According to Dr Gupta, consistently high blood sugar levels can significantly disrupt hormonal regulation. When the pancreas is forced to produce excessive insulin, it interferes with the body’s natural balance of sex hormones. This disruption is particularly concerning for young women and even children, as it can contribute to conditions like polycystic ovary syndrome (PCOS). Symptoms of PCOS include irregular menstrual cycles, increased androgen levels, and early-onset reproductive health issues.
While fruits are packed with essential nutrients, they also contain natural sugars, primarily fructose. Dr. Gupta warned that consuming fruits on an empty stomach might lead to rapid absorption of fructose, especially in individuals whose livers are already burdened by excessive sugar intake. This can result in liver congestion, a condition in which the liver struggles to metabolize and detoxify excess sugars, adding to metabolic stress and inflammation.
Mindful eating that regulates sugar intake is key to supporting overall health. De Gupta recommended incorporating probiotics and prebiotics into the diet to enhance gut health. By making conscious dietary choices, individuals can restore hormonal balance and reduce the risk of long-term health complications.
Regular exercise is essential for managing blood sugar levels as it enhances insulin sensitivity and facilitates glucose uptake by muscles. Here are some effective activities to consider:
- Walking: This simple activity helps lower blood sugar levels and enhances circulation.
- Strength Training: Building muscle through strength exercises improves glucose metabolism.
- Yoga and stretching: These practices help reduce stress, contributing to more stable blood sugar levels.
- High-Intensity Interval Training: HIIT is effective for boosting insulin sensitivity and burning off excess glucose.
- Cycling or Swimming: These low-impact cardio exercises support overall metabolic health
Remember to choose packaged goods in limited amounts to avoid intake of refined sugar.
