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Binge ate ice cream or cake last night and now feeling all guilty, anxious, and heavy the next morning? Sugar can wreak havoc with your body; in the long run, it contributes to obesity, a high risk of type 2 diabetes, and causes symptoms like fatigue and bloating. Over time, it also causes weight gain.
According to the American Heart Association, you must limit your added sugar intake to six teaspoons or 24 grams per day, even though most people are eating three times that amount daily. According to experts, having some added sugar is totally fine, and eating too much at one time can be severely detrimental.
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Experts say one sign of eating too much sugar is, of course, that telltale energy crash. So, suppose you have a big slice of cake. Your body has to pump out more insulin to scoop up all that excess sugar floating in your bloodstream.
As a result, your blood sugar level drops lower than normal, bringing with it a sudden drop in energy.
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According to experts, a few things you can easily do after overeating sugar include:
Stay hydrated
To flush out all sweet foods that you have eaten, you must hydrate with water and foods high in water content. Drinking plenty of water or eating watermelon, cucumbers, strawberries, and yogurt can help you normalise the water balance in your body.
In addition, you can also add electrolytes by adding calcium, magnesium, potassium, and sodium, and they help keep the body balanced and ward off dehydration and muscle cramps.
Exercise
Taking a walk or doing light exercises can help get your blood sugar levels normalised and balanced again. It also helps mitigate insulin spikes, which can be detrimental to your health.
Also, experts say for those who have a sweet tooth, it is important to indulge in regular activity for weight loss and management.
Eat fresh, whole foods
Since processed foods will have more sugar, ditch them and instead opt for whole and fresh produce like fruits, vegetables, and whole grains.
However, if you do have something sweet, stick to one serving.
Avoid alcohol
Drinking alcohol only leads to more sugar cravings, so it is best to avoid it totally.
Do Yoga
Yoga and meditation help recharge your body after a sugar binge. Studies say those who practice yoga regularly have a significant decrease in blood glucose levels, and so, even if they are high after eating a doughnut or two, a few moments to sit still and do yoga and meditation can help bring them back down and ease anxiety.
Ways to reduce your high sugar intake in the future
While sugar is harmful to how your body functions, it is important to know how you can control your daily intake.
- Eat whole and unprocessed foods. Cooking your own meals drastically reduces your sugar intake.
- Add flavour to your food with natural spices along with some great flavouring options like salsa, pesto, tahini sauce, and balsamic vinegar.
- Avoid soft drinks and fruit juices.
- Eat orga fresh fruits and vegetables.