Quit Sugar and Take Years Off Your Face

Tips for cutting back on added sugar

Fortunately, even making small changes to your sugar intake can significantly affect your overall health. Follow these helpful tips to slowly reduce your added sugar intake over time.

  • Swap sweetened drinks for water. Cut out sugary soda, fruit juice, and energy drinks and replace them with plain or sparkling water. If you need a boost of flavor, add some mint or slices of lemon or lime.
  • Start your day the low sugar way. Instead of reaching for that colorful box of sugary cereal or a frosted doughnut, fuel your body with a protein and fiber-rich omelet made with veggies and a side of avocado and fresh berries.
  • Read labels. Many foods and condiments are sneaky sources of added sugar. Read the labels of products like salad dressings, barbecue sauce, oatmeal packets, and marinara sauce to scan for added sugar.
  • Choose unsweetened snacks. Your favorite granola or protein bar may be packed with added sugar. Choose whole, nutrient-dense snacks like nuts and seeds, whole fruit and nut butter, hummus and veggies, or hard-boiled eggs when you need a refuel.
  • Rethink dessert. Instead of reaching for your favorite pint of ice cream or go-to candy bar after dinner, check in with yourself. Are you truly hungry or is your nightly sugar fix a hard-to-break habit? If you are truly hungry, reach for something high in protein and healthy fat like a handful of macadamia nuts or unsweetened Greek yogurt with berries and unsweetened coconut.
  • Focus on your whole diet. Optimizing the nutrient-density of your overall diet can help improve health and may help you cut back on added sugar. Focus on whole, unprocessed foods like vegetables, fruits, beans, nuts, seeds, poultry, eggs, and seafood.

Despite any temporary side effects, cutting back on sugar for 10 days has major health benefits!

Eat more of this stuff and you will be cutting sugar often missed in things like rice, bread, and pasta.

1. Your Heart Will Thank You

According to James J. DiNicolantonio PharmD, cardiovascular research scientist at St. Luke’s Mid-Atlantic Heart Institute, kicking your sugar habit will cause your risk of dying from heart disease to plummet threefold! “Added sugar chronically raises insulin levels, which activates the sympathetic nervous system, increasing blood pressure and heart rate,” he explained, and added, “Within a few weeks time, you might expect to see a 10% decrease in LDL cholesterol and a 20-30% decrease in triglycerides.”

2. Your Skin Will Clear Up

Add inflammation to the list of sugar’s negative effects on the body. Sugar is a known inflammatory that can trigger breakouts. One study in the American Journal of Clinical Nutrition found that when non-soda drinkers consumed just one 12oz can of soda every day for three weeks, their inflammation levels increased by 87%! Save on expensive acne face wash, zit cream and concealer by cutting out sugar.

3. Your Mood Will Brighten

Ditching sugar can make you cranky for a while, but once you’ve gotten over your addiction, you’ll feel better than ever. A Columbia University study found that women who eat a diet high in added sugars and refined grains are more likely to experience anxiety, irritability and mood swings!

4. You’ll Get a Better Night’s Rest

A sugar high causes a crash later on, leaving you feeling tired and sluggish during the day. Sugar also triggers the release of cortisol, which can interfere with sleep cycles. Give up added sugar and you’ll be more awake during the day and get a better night’s sleep.

5. Your Memory Will Improve

A study conducted at UCLA concluded that a diet high in added sugar hinders learning and memory. Over time, eating an excess of sugar may damage communication among brain cells! Cutting out sugar will help save your brain cells from damage and keep your mind sharp.

The list of health benefits from cutting added sugar out of your diet is a long one. Not only will you feel better, but you’ll also be healthier and help protect your body from disease and illness. Check out the video below for advice on how to ditch added sugar once and for all!

QUIT SUGAR FOR 10 DAYS AND THIS HAPPENS TO YOUR HEALTH!

1. Your Heart Will Thank You

According to James J. DiNicolantonio PharmD, cardiovascular research scientist at St. Luke’s Mid-Atlantic Heart Institute, kicking your sugar habit will cause your risk of dying from heart disease to plummet threefold! “Added sugar chronically raises insulin levels, which activates the sympathetic nervous system, increasing blood pressure and heart rate,” he explained, and added, “Within a few weeks time, you might expect to see a 10% decrease in LDL cholesterol and a 20-30% decrease in triglycerides.”

2. Your Skin Will Clear Up

Add inflammation to the list of sugar’s negative effects on the body. Sugar is a known inflammatory that can trigger breakouts. One study in the American Journal of Clinical Nutrition found that when non-soda drinkers consumed just one 12oz can of soda every day for three weeks, their inflammation levels increased by 87%! Save on expensive acne face wash, zit cream and concealer by cutting out sugar.

3. Your Mood Will Brighten

Ditching sugar can make you cranky for a while, but once you’ve gotten over your addiction, you’ll feel better than ever. A Columbia University study found that women who eat a diet high in added sugars and refined grains are more likely to experience anxiety, irritability and mood swings!

4. You’ll Get a Better Night’s Rest

A sugar high causes a crash later on, leaving you feeling tired and sluggish during the day. Sugar also triggers the release of cortisol, which can interfere with sleep cycles. Give up added sugar and you’ll be more awake during the day and get a better night’s sleep.

5. Your Memory Will Improve

A study conducted at UCLA concluded that a diet high in added sugar hinders learning and memory. Over time, eating an excess of sugar may damage communication among brain cells! Cutting out sugar will help save your brain cells from damage and keep your mind sharp.

The list of health benefits from cutting added sugar out of your diet is a long one. Not only will you feel better, but you’ll also be healthier and help protect your body from disease and illness. Check out the video below for advice on how to ditch added sugar once and for all!

How giving up sugar can take 20 years off your looks

‘There is no point in spending lots of money on expensive skin creams if you are eating a diet high in sugar,’ says Dr Aamer Khan, a cosmetic dermatologist who is also medical director of the Harley Street Skin Clinic. ‘Yes, you can protect and moisturise your skin from the outside with creams, but you need to feed and stimulate the growth of good strong skin cells from inside too and sugar will sabotage that.’

Essentially what happens is that sugar attaches itself to any protein in the body and produces harmful molecules called ‘advanced glycation end products’. These reduce the effectiveness of elastin and collagen, proteins in the skin that help maintain its youthful appearance.

‘Normally collagen bulks out the skin and gives it a younger plump look,’ says Dr Perry. ‘Elastin gives the skin recoil so that when you smile or frown your skin goes back to how it was. If you persistently eat a high-sugar diet, then as a result, the collagen and elastin will become more rigid, so it will become easier for wrinkles to form and the skin will lose that youthful plumpness. It also makes it harder for the cells in the skin to repair normal damage.’

A high-sugar diet reduces the quality of the collagen in the skin, too. ‘There are different types of collagen, known as I, II and III, and for healthy looking-skin you need the correct blend of all of these,’ says Dr Perry. ‘Sugar encourages type III collagen to become type I which is more brittle. Consequently, the skin breaks down and looks thinner and more wrinkly. It also becomes more prone to the damaging effects of the environment and UV rays.’

A study published in the British Journal of Dermatology found that these ageing effects typically start at age 35 and increase rapidly after that. Kirsty Price, a divorcee from Beckenham in Kent, drastically reduced the sugar in her diet four years ago and credits it for making her look younger. The 50-year-old says she frequently gets mistaken for someone much younger, and it’s not just because of the effect the diet has had on her waistline.

The mother of two says sugar used to play a huge part in her diet. ‘I’d eat anything and everything. I always had cakes and biscuits in the house. Then four years ago, I decided to go on a diet to lose the weight I had gained and never lost. I lost four stone and it kick-started my interest in nutrition. My research led me to some information about how sugar affects your cell regeneration.

Kirsty says: ‘To start with, I cut out things like sugary drinks, cakes and biscuits. Then I started to become interested in the added sugar in food like tomato ketchup and cut back on that too. I am certain it has made me look younger. I used to have big dark shadows under my eyes but they have gone and my complexion looks brighter. I also have far more energy. Before, when I ate sugar, I used to have an afternoon nap whenever I could, but I don’t need to any more. Best of all, whenever I tell people how old I am they say “no way”. I love that, and I don’t even miss sugar.’

So how easy is it to cut sugar from your diet? Unfortunately, it’s not as simple as resisting the lure of the biscuit tin, according to Dr Khan. Any food with a high glycaemic index — which means that it is quickly broken down into sugars by the body — will cause a spike in blood glucose, the same as a sugar ‘fix’.

‘Sugar should be avoided altogether and refined carbohydrates, things like cakes, biscuits and white bread, should be kept to a minimum,’ he says. Instead, stick to lower GI options such as brown rice, pasta and bread. The aim should be to ensure that sugar makes up less than ten per cent of your total diet.

‘How much you can tolerate before glycation occurs depends on your age, metabolism and how much you exercise,’ he says. ‘If you’re an active 25-year-old, your body can tolerate more sugar than if you are a sedentary 45-year-old.’

The good news is if you change your ways and cut down on sugar, you should quickly see benefits. ‘The skin may seem less dry within days,’ says Dr Khan. The other good bit of news is that the odd treat here and there is unlikely to do too much harm. As Wendy can testify: ‘I’m no saint, I still have a bit of a sweet tooth, but these days I try to make do with a few pieces of dark chocolate rather than a fizzy drink. I think the benefits show for themselves.’

Eat your way to younger skin: Every time you eat sugar, you GAIN a wrinkle

AGEING is an inevitable process and most of us accept we will grow old (dis)gracefully – but there are measures you can take to hold back the years naturally.

Women and men age differently, and at different times – but one way or another every person is affected by wrinkles and grey hair. Do not despair, there’s help that comes in a more natural form than surgery and Botox. 

Seven Seas supplement Perfect7 have taken a look at the effects diet and lifestyle habits have on our visual ageing. Researchers showed photographs of 100 men and women to a panel of 190 members and asked them to rank their age. 

The results showed that some of the subjects looked up to 15 years younger than their real age, whilst some lucky people looked up to 10 years older.

The study then examined each person’s meat and fish intake, 5-a-day fruit & vegetables, fresh foods, packaged foods, alcohol, caffeine, sugar and water – to see which makes the biggest impact to visual ageing. 

Dietician Helen Bond, and Facialist Nuz Shugga, have spoken to Express.co.uk how certain foods can contribute to the ageing process in different ways.

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