Shape Singapore – August 2019

Shape auguSt / September 2019 | live healthy | 31

a

fizzy drink here, a decadent

chocolate muffin there. We

often reach out for these

sweet treats, but it’s not

often we stop to consider

the amount of sugar we’re

consuming on a daily basis. Our bodies

need sugar to function, but that should

come from natural sources such as fruits

and vegetables, rather than refined sugar

that’s added to your soft drinks, pastries and

desserts.

Fitness and nutrition expert phil Snowden

of virgin active, Singapore, tells us about the

detrimental effects of sugar: “Sugar breaks

down in the body (and turns into a) glucose

molecule. the pancreas is an organ that

releases the hormone insulin, which picks up

the glucose molecules and transports them

around the body — first to the muscles until

they’re full and then to the liver — and then

after both are full, they are stored as body

fat.”

So the more sugar you constantly

consume, the more likely your muscles and

liver will become full, which means body fat

will start to burgeon. many more issues will

arise as a result, most of which are equally

damaging. here are some of them.

Obesity this is an obvious outcome

when the body starts to store too much

sugar. besides, sugar-sweetened beverages

contain fructose, a simple sugar that

increases your hunger and desire for sweet

food, leading to a vicious circle of consuming

even more sugar. an accumulation of body

fat also increases your risk of heart disease.

Diabetes there is a clear link between

excessive sugar consumption and diabetes.

prolonged high-sugar consumption drives

resistance to insulin, a hormone produced

by the pancreas that regulates blood sugar

levels. this can lead to a surge in blood

sugar levels and increase one’s risk of

diabetes. people with type 2 diabetes do still

make insulin in their bodies, but their cells

don’t use it as well as others without type 2

diabetes. this is a lifelong condition that has

to be managed.

Pancreas DysfunctiOn

too much sugar over a long period of time

wreaks havoc on the pancreas. it wears

the pancreas thin, which means the organ

doesn’t function at its full capacity and

cannot produce enough insulin. this could

then ultimately lead to the individual having

to inject insulin — which we more commonly

deem as type 2 diabetes.

sticky blOOD lots of sugar in

the body thickens the blood, which in

turn affects blood flow around the body.

a healthy body needs a constant flow of

blood to reach all our vital parts. Sticky

blood increases your blood pressure, and

high blood pressure leads to many health

complications, particularly as you get older.

fatty liver Disease Constant

bombardment of glucose — where you’re

putting too much sugar into your body —

means the liver cannot cope. the liver can

only store so much glucose in a healthy

manner. Once the liver is overloaded, it

leads to non-alcoholic fatty liver disease,

a condition characterised by excessive fat

buildup in the liver. as your liver helps your

body digest food, store energy, and remove

toxins, a malfunctioning or inflamed liver will

result in many serious issues.

cancer there is some evidence that

consuming large amounts of sugar is

associated with an increased risk of certain

cancers, such as oesophagal cancer. having

a diet high in sugar increases inflammation in

your body and may cause insulin resistance,

both of which increase cancer risk.

DecreaseD bOne Density

too much sugar takes minerals and calcium

away from the bones, decreasing bone

density. this means one’s bones are more

likely to be prone to breakages. Older

women who have undergone menopause are

particularly at risk because the decrease in

estrogen (a protective hormone for females)

leads to weaker bones.

skin DisOrDers anD

tOOth erOsiOn acne, rashes,

and various skin disorders come from

consuming too much sugar, because

your body will excrete the excess

sugar through the skin. basically,

sugary foods quickly spike blood sugar

and insulin levels, causing increased

androgen secretion, oil production and

inflammation, all of which play a role in

acne development. too much sugar also

damages your pearly whites, eroding

the tooth enamel that may lead to tooth

decay, not to mention costly dental bills.

energy fluctuatiOns

anD mOOD swings elevated,

followed by sudden decreases of blood

sugar levels will have a direct impact on

your energy and mood. you experience

a high after eating sugar, then once the

body has used the sugar, you would feel

a corresponding energy crash. these

swings can be detrimental to mental

health, and lead to an increased risk of

depression. people who are keen on

getting back that sugar high will end up

ingesting more and more sugar.

the final wOrD

the above are just a few complications

that occur when you regularly consume

too much sugar. Of course, it doesn’t

mean that you can’t treat yourself every

now and then, but remember to do so in

moderation. as a general rule of thumb,

keep your sweet indulgences to no more

than twice a week.

if you think you consume a lot of

sugar on a daily basis, start making

small changes now to lessen your intake.

Whether it is dropping sugar from your

coffee and tea, cutting down on sodas

or buying fewer cakes or cookies during

the week, your body is sure to thank you

for it.

The more sugar you constantly

consume, the more likely your

muscles and liver will become

full, which means body fat will

start to burgeon.