Sugar is a natural component of most foods and part of almost everyone's diet. It's found in many natural foods and fresh vegetables. Natural sugar is, by and large, good for us, especially as it provides a steady supply of energy to our bodies. But excess sugar has been shown to cause low levels of chronic inflammation that over time can negatively affect your health.
Inflammation is a natural healing process in which your body releases chemicals to fight off harmful organisms, heal injuries or respond to irritants. During this process, the affected area may become tender and swollen as the body heals itself. This normally takes a few days.
A low-grade chronic inflammation is different in that the body continuously tries to fight the infection or irritation. This causes an ongoing release of chemicals to fight the inflammation, and it can damage body tissues. This process sometimes also encourages your immune system to attack healthy cells that aren't a threat to the body.
Studies have shown that excess sugar in the body, especially from soda containing sugar, triggers inflammatory markers in the body, including one called C-reactive protein. These indicate the presence of an inflammation. Sugars include glucose and fructose that naturally occur in food but which are also added to processed foods in higher quantities.
While this inflammation is not necessarily acute, chronic low-grade inflammation is known to be a contributing factor to chronic degenerative illnesses that frequently affect seniors. They may include type 1 and type 2 diabetes, rheumatoid arthritis, high blood pressure and coronary heart disease.
It's important to emphasize that the normal amount of sugar found in whole foods isn't a problem. Your body needs that sugar for energy. When you eat whole foods containing natural levels of sugar, your body digests these foods slowly, gradually releasing a steady supply of energy to your body. It's very healthy to eat whole foods like vegetables, fruits and whole grains because they reduce the risk of chronic diseases.
While natural sugars in whole food are fine, added sugar is a concern. Most people like sweet foods, often making their consumption of sugar too high. According to the Nutrition Source, the average American consumes the equivalent of 17 teaspoons of sugar per day. In comparison, the American Heart Association recommends a sugar intake of no more than 6 teaspoons a day for women and 9 for men.
You'll find some form of sugar in most types of processed foods. Whether it’s the soda or fruit juice you drink or the cookies you eat, all have added sugar. And that doesn't take into account the sugar you put into your coffee or other hot beverages.
Natural sugar in food is healthy, but processed foods with added sugars can contribute toward the development of chronic inflammation. These include:
Chronic inflammation is often a precursor to and symptom of more serious health conditions. The problem with chronic inflammation is that you may not be aware of it other than feeling listless and tired and being subject to frequent infections and weight loss. If this applies, it's wise to speak to our licensed nurse or your doctor, who can arrange a health assessment and conduct tests to identify any infection and treat it.
If you're concerned you may have low-level chronic inflammation or be suffering from a chronic disease, now is a good time to make some changes in your lifestyle and diet. Here are some ideas:
Exercise more to improve fitness: Keep as fit as you can, depending on your health and mobility. Aerobic exercises reduce fat and inflammation-producing substances.
