Children have already exceeded the maximum recommended sugar intake for an 18-year-old by the time they reach their tenth birthday, according to Public Health England (PHE). This has led to the latest government anti-obesity push – English and maths lessons will now include anti-sugar messages. For example, students will use times tables to determine how much sugar is in different food items, which they will then compare to the recommended daily allowance.
However, many of us could benefit from learning a thing or two about sugar – it isn’t only contributing to the obesity crisis, it is having an impact on our everyday lives. Don’t worry, you don’t have to go back to school, we are here to help…
1. Be a role model
As well as teaching about the dangers of sugar at school, we should be giving out the same message at home – we don’t just inherit genes from our parents, we inherit lifestyle preferences, too.
Maintaining a healthy lifestyle that includes regular exercise is crucial for preventing obesity and its associated health risks. Engaging in physical activity helps to burn calories, increase metabolism, and build muscle mass, all of which contribute to maintaining a healthy weight. Exercise also improves cardiovascular health, enhances mood through the release of endorphins, and reduces stress, which can often lead to unhealthy eating habits. Furthermore, a consistent exercise routine can help regulate blood sugar levels and improve insulin sensitivity, reducing the risk of type 2 diabetes. By integrating exercise into daily life, individuals can achieve a balanced and sustainable approach to weight management, leading to overall improved health and well-being.
2. Don’t be fooled
Always read the labels! Have a look at the different foods you buy – you may be shocked at how many foods contain sugar, not just the sweet ones.
3. Lack of sleep
According to The National Sleep Foundation, the more sugar you eat during the day, the more often you’re going to wake up in the middle of the night. Swap your sugary snack for foods that are rich in Magnesium – known as nature’s tranquiliser. Magnesium is an essential mineral that the body does not produce. You receive magnesium through your diet – Magnesium-rich foods include dark leafy greens, seeds and nuts, squash, broccoli, legumes, unprocessed whole grains and dark chocolate.
4. Increased stress levels
Stress and sugar can become a vicious cycle – you may not be able to control the stress but you can control how it affects you physically and also you can make sure you are not making it worse. Try to keep your blood sugar levels and adrenaline levels stable by eating something every three hours.
Reducing sugar intake and managing stress levels are both crucial strategies for preventing obesity and enhancing overall health. Excessive sugar consumption leads to increased calorie intake and can cause insulin spikes and crashes, resulting in heightened hunger and overeating. By cutting down on sugary foods and beverages, individuals can stabilise blood sugar levels, control appetite, and reduce cravings for unhealthy snacks.
Concurrently, managing stress is equally important, as high-stress levels can trigger emotional eating and cravings for comfort foods, often high in sugar and fat. Techniques such as regular exercise, mindfulness, and sufficient sleep can help lower stress, thereby reducing the likelihood of stress-induced overeating. Together, decreasing sugar intake and stress levels support a balanced lifestyle, making it easier to maintain a healthy weight and ward off obesity-related complications.
5. Breakouts
We all know that consuming too much sugar can contribute to breakouts. When snacking, also opt for walnuts – they are a good source of essential fats, zinc, vitamin E, vitamin C, selenium and protein — all nutrients your skin needs to stay healthy.
