Why Artificial Sweeteners Are Killing You

what if I told you artificial sugars are killing you

 

 

 

 

Recent studies have shown that Artificial Sweeteners increase Obesity, Diabetes, Cardiovascular and Cancer risks and are a major part of one of the many issues slowly killing the us and turning the world population into super obese people.

Right now that can of Coke Zero, diet soda, or Pepsi max doesn’t look so good after all. Neither should it, because the ingredients in those drinks, when consumed, even if just once, or twice per week, are slowing taking years off your life and affecting your health and disrupting your reproductive, metabolic, cardiovascular, endocrine and immunes function.

But it isn’t just these drinks that are the issue. These artificial sweeteners are in are in everything from foods you are eating daily, many popular/fad protein shakes, chewing gum and even kids chewable vitamins. Yes, those vitamins are providing your children with a chemical toxic ingredient on a daily basis, under the banner that it is good for you.

People do need to take the blinkers off and realize that these artificial sugars are in fact a toxic chemical that the body cannot covert properly, tends to store in fat tissue and then covert to other toxic substances in the body. They are worse for you than naturally occurring sugars and that is a scientific and even logical fact. They are chemically engineered and they do not naturally occur in our environment. This doesn’t mean refined sugar is good for you either, but it is definitely better processed by the body and there are better options for sugar than refined sugar cane.

The problem is that most of the population has a sugar addiction and it is slowly killing them, or for some, it is killing them quite quickly. This is not just some conspiracy theory at all. The whole is now facing the fact that most of its population is overweight and resembling the characters off the movie “Wall-E”. But worse still people are now thinking that the chemically laden substitutes are actually a better alternative to sugar. Not so

Consumption of noncaloric, artificially sweetened beverages (ASBs) is associated with an increased risk for disease variety of chronic diseases, according to an opinion article by Susan E. Swithers, PhD, a professor of behavioral neuroscience at Purdue University in West Lafayette, Indiana, publishedin Trends in Endocrinology & Metabolism

In recent years, some high-profile studies have caused concern, suggesting that pregnant women who use high-intensity sweeteners incur risks, including premature delivery. Studies in mice have highlighted cancers related to ingestion of sweeteners in large quantities and potential diabetogenic effects of artificial sweeteners through microbiota.

“Frequent consumers of these sugar substitutes are at increased risk of excessive weight gain, metabolic syndrome, type 2 diabetes, and cardiovascular disease,” Dr. Swithers writes.

The prospective studies Dr. Swithers reviewed found an elevated risk for weight gain and obesity, metabolic syndrome, type 2 diabetes, coronary heart disease, and hypertension in those who consumed ASBs..

Participants who regularly consumed ASBs tended to have higher baseline body mass indexes compared with participants who did not.

Similar studies showed that these artificial sweeteners are also putting children at a major health risk and definitely are a part of the obesity epidemic that is fast turning our children in super obese adults.

Hormones, Brain Response Altered

Brain responses are altered in those who consume artificial sweeteners compared with those who consume caloric sweeteners. In addition, studies in humans have found that the release of hormones and other markers need for hormone synthesis and insulin regulation and glucose homeostasis, are disrupted after ingestion of artificial sweeteners. Many of these artificial sweeteners are actually endocrine disruptors that are affecting the conversion of cholesterol into hormones and causing what many know as “The pregnenolone steal”. Basically you aren’t producing your hormones properly and not converting many of our much-needed hormones at all. Plus obesity is causing hormonal disruption by too much fat, which are now being termed as “Obestrogens”.

Current findings suggest that caution and avoidance of about artificial sweeteners is warranted. People need to open their eyes and look at the foods they are consuming on a daily basis. Many of them have hidden artificial sugars and additives in them and worse still, many of the foods children are consuming daily are the same. We all need to start to eat less process foods, avoid refined sugars, avoid artificial sugars, increase vegetable and fruits, increase nuts and seeds, increase our protein and where possible eat fresh organic foods.

Forget global warming killing us off, the world is doing a pretty good job of its own by ingesting chemically laden foods and sugar substitutes such as these artificial sweeteners.

 

 

Why Early Puberty Is More Common Than Ever

hot water bottle

 

 

 

 

Why Early Puberty Is More Common Than Ever

In today’s modern world we are seeing more and more young girls going through puberty much younger than they used to. We do know that girls as young as 7 years old are getting their menstrual cycle and going through all the changes of puberty, yet these poor children aren’t able to fully comprehend the emotional changes that go with it, or what this means for them on a reproductive level. Researchers Blame Childhood Obesity, Endocrine Disruptors and I will discuss this at length for you all.

It wasn’t that long ago the average girl would begin menstruating around the age of 16 or 17. On average, the general consensus would have been that girls could be starting to begin menstruation around the age of 14 years old. By early 2000’s, that age had fallen to less than 13 years old and now it has fallen again to being as young as 7 years old.

What we forget is that even before a girl gets her first period, there are signs of maturation that signal impending changes, and these come even earlier. So actually, some of these girls are beginning their puberty phase when they are 5 years, or 6 years old. A generation ago, less than 5 percent of girls would see these changes in their bodies— being breast growth, body hair, acne, pubic hair and all the other things that go with puberty. But now many of these young girls are seeing this around 7 years old, with an average age being 8 years old, for all of these changes to start to happen. This is definitely becoming the increasing norm and some experts think this age is still falling. Some doctors see fit to begin assessing girls for puberty-related changes at age 6.

Classically, precocious puberty has defined puberty that begins before age 8 in girls and 9 in boys, but this is no longer universally accepted. In general experts are now saying that 7 years old is now probably a normal age to have some signs of puberty. While they are some that may not agree, we do need to start asking the big questions as to why this is happening?

So far, researchers haven’t proven any physical risks that come with early maturity. Although this could pose a significant risk to their ongoing fertility, bone health and also be putting women into menopause earlier too.

Many researchers have suggested that the main risks that come along with precocious puberty are not biological. Recent studies have found that girls who began the process early had an increased risk of depression during their adolescent years. There are also social risks that can disrupt a girl’s healthy development.

Puberty can be very confusing and emotionally damaging for girls, as they may face “sexual innuendo or teasing” long before they’re ready for it, according to researchers and experts. Early puberty may change the way a girl behaves, along with the way others behave towards her. This could pose other significant risk factors such as early pregnancy, but also exposure to STI’s and many other things these young girls are too young and too naive to know. This could even lead to earlier use of alcohol and drugs as well.

Why Is It Happening?

One of the biggest issues for young girls, and women in general, is changes in diet and higher use of highly processed foods and high intake of grains. This leads to higher levels of insulin and then the body storing more fats and stops the burning of fats and this then also creates inflammatory disease in the body. High insulin levels also lead to higher levels of estrogen in the body too. This is leading to more children being overweight and problem with changes to hormones, their cycles and gynaecological conditions. Childhood obesity rates have increase exponentially in the past 30 years, with more than one-third of children and adolescents weighing in as overweight, or obese. What people fail to realize is these Fat cells produce estrogen ( now known as Obestrogens), which plays a central role in stimulating breast growth in girls, causing problems with hormones, causing gynaecological conditions and playing a major factor in them getting their cycles much younger.

Researchers and experts are saying that obesity is leading to earlier puberty and this theory is well supported by the fact that these girls’ breasts are developing at a much younger age, and the age at which they start to menstruate has declined. The ovaries control menstruation, signaling that earlier breast development may be occurring because of different variables such as diet and environmental factors

There may be are other factors at play, other than diet, lifestyle and obesity though. Girls at a normal weight have been starting puberty earlier as well, though at a lower rate than these girls whom are overweight, or obese. Chemicals known as endocrine disruptors, such as the phthalates used in the production of plastics, as another potential contributor to early puberty have been cited as the most likely cause. They mimic estrogen and also cause disruption to the reproductive function and could therefore cause precocious breast growth and issues with the menstrual cycle. We know that there are over 87,000 chemical found in our foods, plastics, and preservatives and even in our water ways from detergents and even small traces of the contraceptive pill making its way into our water we drink as well. Others have said stress during childhood can play a role in prompting puberty as well.

Many children now face far more stresses that did in generations gone by, with many children growing up in families with a lot of domestic violence, arguing at home, or violence in their neighborhood are more likely to develop earlier. There have been studies and research that has suggested that girls who grew up without their biological father were twice as likely to get their period before age 12.

Scientists are even researching prenatal variables. Researchers now know that the parental mode of inheritance, through genes, is one way parents health, diet and lifestyle is being passed onto children. One study found that overweight mothers who developed gestational diabetes while pregnant gave birth to daughters who would start puberty earlier in life, regardless of what the girls themselves weighed. But, we also now know that the sins of the fathers can play a part in a child’s development. If the father isn’t healthy at the time of conceptions, or has genetic abnormalities, or genetic issues, these can be passed through the sperm and then onto a child, who then is affected with this issues that get expressed later, or now early, in life.

Regardless of whether its cause is environmental, genetic, biological, or some combination, precocious puberty may be reaching a biological breaking point.

This is why we need to be more of our children’s health early on, but we also need to be aware of our own health, before conceiving too, as we can pass our genetic disposition onto our children.

Early intervention and prevention is the centre of managing any issue such as this and this is why we need to teach our children better eating habit, having a healthy active body and also being in touch with their bodily functions and emotions at a young age

Period pain and menstrual irregularities are not normal and we need to teach young girls this. Please see our article of what a proper menstrual cycle should be like to familiarize you and your daughter with this. The earlier you get onto menstrual issues and gynaecological issues, the better long term prognosis they have for their health and future fertility overall. Young girls can have gynaecological issues such as Endometriosis and PCOS. We know this beyond a doubt.

If you or your daughter need help with menstrual issues and know more about better menstrual health, please book in and see me sooner than later. As I have said before, the earlier we start educating young women on what is right, then better is for them later on in life and for their future health and fertility

Take care

Regards

Dr Andrew Orr

“The Brisbane Baby Maker” & “Women’s and Men’s Health Crusader”

-Leaving No Stone Left Unturned

44143084 - spa stones treatment scene, zen like concepts.

Sinusitis

treat-sinusitis

 

 

 

 

 

Sinusitis

Sinusitis means inflammation, or an infection of the sinuses (sinus cavities). The sinuses are air-filled spaces (cavities) within the bones of the face and are located in the cheeks, forehead and around the eyes. The sinuses are linked together, and connected to the nose, ears and throat too. One function of the sinuses is to warm and moisten inhaled air before it reaches the lungs. Cold air into the sinus cavities can also cause the nose to block. The sinuses are also lined with cells that help prevent infection by producing mucus to trap particles of dirt and other pollutants that are breathed in. Sometimes this mucus and particles build up and then cause inflammation and infection and this is why regular flushing of the sinuses needs to be encouraged.

Causes of sinusitis

Sinusitis is caused by swelling of the lining of the sinuses and nose, allergy response and too much mucus and particle build up, which can block the narrow channels. This can occur during a cold, or may be due to allergy (for example, hayfever) or irritation of the linings of the sinuses (for example, from chlorine in a swimming pool). Some preservative such as the preservative 220 can cause inflammation and blockages of the sinuses as well. Bacteria can also grow inside the sinuses, causing pain, headache and migraine and sometimes fever. Mucus from infected sinuses can be yellow or green. It often resembles a peanut butter like colour. Some people get sinusitis with most colds, while others get it rarely. Many people that have persistent cold like symptoms may in fact have chronic sinusitis.

Symptoms

Common symptoms of sinusitis include:

  • Blocked nose
  • Feeling of pressure inside the face
  • Facial pain, particularly when leaning forward
  • Headache/Migraine
  • Aching teeth in the upper jaw
  • Yellow or green-colored mucus from the nose
  • Swelling of the face
  • Loss of the senses of smell and taste
  • Persistent cough
  • Generally feeling unwell.

Risk factors

Certain factors increase a person’s susceptibility to sinusitis, including:

  • Frequent colds (especially for young children)
  • Cigarette smoking (active or passive)
  • Regular use of nasal decongestant sprays (for more than two to three days)
  • Untreated hay fever or other allergies
  • Structural abnormalities of the nose
  • Nasal polyps (swellings in the linings of the nose or sinuses)
  • Dental disease, such as untreated tooth abscess.
  • Diet high in inflammatory foods and preservatives.

Treatment options

Decongestants that help with symptoms of colds usually do not help with sinusitis. Nose sprays  and some steroidal sprays can even make the problem worse, if they are used for too long, because they can cause more swelling and thinning of the lining. Antibiotics are often prescribed for sinusitis, but not all sinusitis is caused from infection. Most people will recover fully from sinusitis in a week or so without antibiotics, but they may recover more quickly if effective antibiotics are used. (Some antibiotics are much more useful for sinusitis than others). Other options to manage the symptoms of sinusitis include:

  • Steam inhalation, perhaps including a few drops of eucalyptus oil
  • Nasal flushes such as FLO nasal care
  • Acupuncture provides great relief and management of sinusitis
  • Chinese herbs and complementary therapies can also provide help with sinusitis
  • Comfortably hot compresses held against the face
  • Pain relief medication and sometimes steroids, such as paracetamol, Ibuprofen & prednisone. Sometimes stronger pain relief medication is needed

If you suffer from sinusitis, it’s important to see if there is any trigger which can be treated. For example, hayfever, or dental disease may need to be treated, or you may want to avoid irritants found in your diet and around your environment. Some people may also need to do desensitisation to allergies affect them.

People with persistent sinusitis should also be getting a CT scan of the paranasal sinuses to make sure the sinus cavity isn’t completely blocked, or they have nasal polyps, which will require surgery. Surgery to drain the pus and improve the flow of mucus from the sinus may be an option for persistent cases of sinusitis. Some people also have what we call nasal polypoid disease which is a growth of fungus that causes the sinuses to be blocked, inflamed and be infected and this will require surgery to treat. It may grow back without proper management.

At Shen Therapies we can help with all the symptoms and treatment of sinusitis and help with allergic rhinitis and hayfever. We know how to treat sinusitis effectively and know how to fidn the cause of your problem.  If you suffer from any of these on a regular basis and aren’t getting the help you need, then you need to book in and have a consultation and treatments to help you fix the cause of your sinus issues.

Do You Have PCO or PCOS?

pcos

 

 

 

 

 

 

Polycystic Ovarian Syndrome (PCOS)

The most common gynaecological complaint that I see in my clinic these days is Polycystic Ovaries/Polycystic Ovarian Syndrome (PCOS). Some women only have the cysts (PCO), while others have no cysts but have the syndrome (PCOS). Some have both. The one thing that they all have in common is that they all have insulin resistance. For the sake of this article I am going to call this complaint PCOS so people don’t get confused. If you or someone in your family suffers from Irregular cycles, gets hormonal acne, gets extra hair etc, then there is a good chance they have it. They also need to get it looked at and treated early before it affects future fertility. You only need 1-2 of the symptoms to have the syndrome too.

Polycystic Ovarian Syndrome (PCOS) is a reproductive disorder characterised by multiple cystic growths on the ovaries. PCOS develops when the ovaries are stimulated to produce excessive amounts of male hormones (androgens), particularly testosterone, either through the release of excessive luteinising hormone (LH) by the pituitary gland or through high levels of insulin in the

blood (hyperinsulinaemia) in women whose ovaries are sensitive to this stimulus. It can also be caused by oestrogen dominance too.

PCOS is characterised by a complex set of symptoms with research to date suggesting that insulin resistance is a leading cause. A majority of patients with PCOS (some investigators say all) have insulin resistance. Insulin resistance is a common finding among both normal weight and overweight PCOS patients. Many years ago it was thought that you had to be overweight to have PCOS, but now we know that many normal and underweight women have too. Their elevated insulin levels contribute to or cause the abnormalities seen in the hypothalamic-pituitary-ovarian axis that lead to PCOS. Specifically, hyperinsulinaemia causes a number of endocrinological changes associated with PCOS too. Anyone with polycystic ovaries does have a more than 50% chance of developing diabetes later on as well

Despite the link between insulin resistance and diseases states like PCO/PCOS, there is also a genetic link and this is mostly through the parental mode of inheritance. Someone in your family blood line will have had this disease. Some may know about it, others may not. Many of our parents and grandparents generation thought that menstrual irregularities were just a normal part of life and many were told it was normal and that they just had to suck it up. This is why we have so many issues with common gynaecological conditions today not being diagnosed properly, because some of this ignorance is still filtering through the medical system, or being passed down as what women class as normal. Menstrual irregularities are not normal and women need to know this. The other thing that we need to teach women, is that once a disease like PCOS, endometriosis is expressed out into the body, it is there. It is then up to the woman to get help in treating and managing the disease. The good thing with PCOS, is that it is now known to be reversible through diet and lifestyle changes, but in order to do so, one must be very strict in what one eats and how one keeps the body healthy, both physically and emotionally too.

PCOS is the most common cause of oligomenorrhoea and amenorrhoea, although 20-25% of normally menstruating women have PCOS. These women may have reduced fertility and an increased risk of miscarriage.

Risk Factors

Major causative factors and risk factors that can contribute to the incidence of PCOS include: Insulin resistance
Obesity

Please note that women of normal weight, or those underweight, or lean can still have PCOS. PCOS is not limited to those that are overweight.
Family history of PCOS

Family history of diabetes Stress
Nutritional deficiencies High glycaemic load diet Sedentary lifestyle

Symptoms & Signs

Common signs and symptoms of PCOS include:
Irregular menstrual cycles – i.e., oligomenorrhoea or amenorrhoea
Infertility, generally resulting from chronic anovulation (lack of ovulation)
Elevated serum (blood) levels of androgens (male hormones), specifically testosterone, androstenedione, and dehydroepiandrosterone sulphate (DHEAS) Central obesity – “apple-shaped” obesity centred around the lower half of the torso Androgenic alopecia (male-pattern baldness)
Acne, oily skin, seborrhoea

Hirsutism ( Excess hair growth), Hair Loss,  Acanthosis nigricans
Prolonged periods of PMS-like symptoms Sleep apnoea

Multiple cysts on the ovaries
Enlarged ovaries, generally 2-3 times larger than normal, resulting from multiple cysts Chronic pelvic pain
BGL dysregulation – e.g., hypoglycaemic episodes, diabetes, etc
Hypothyroidism

*Please be aware that sometimes only 1-2 symptoms are needed for diagnosis. Some women are actually asymptomatic and would not even know that they have PCO, or PCOS. While PCO and PCOS can affect fertility, not all women with this disease will struggle to have a child either. Like other gynaecological issues like endometriosis, the symptoms do not always correlate to the severity of the disease

Diet and Lifestyle

Dietary and lifestyle changes are a must in the management of PCOS. The world health organisation recommends that dietary and lifestyle changes are the number one treatment for PCOS along with other therapies

By consuming reduced amounts of low glycaemic index carbohydrates, keeping protein levels up to maintain muscle mass and eating ‘good’ fats, insulin levels are reduced and fat stores can be accessed as fuel for energy production (thermogenesis).

The Wellness/Zone/Paleo/Primal style diets that I promote in my clinic help women with PCOS to maintain steady blood sugar and insulin levels and will assist in weight loss and also maintain body mass for those underweight. A diet composed of mainly low-GI foods combined with regular exercise will also help to combat the effects of insulin resistance. This is why the Paleo/Primal style diets are the best diets to follow. To be honest people with PCOS should get rid of grains altogether. Years go, we would have just called these style of diets clean health eating, but now we have names attached to them
Refined carbohydrates including sugar, sweets, fruit juices, white breads, pasta and should be avoided. These foods have a high glycaemic index and are damaging in any amount for PCOS sufferers. What PCOS sufferers need to know is that they do not metabolises sugars like other people and that even the smallest amount of it can play havoc with their bodies and their hormones. Basically it is like being highly sensitive, allergic, or intolerant to sugar. Women with this disease really need to keep this is their minds. Sugar and refined foods should not be consumed at all.

A diet high in vegetables (non-starchy), small amounts of Low-GI fruits, essential fatty acids and lean protein sources provides essential phytonutrients, antioxidants, magnesium and helps to control inflammation and hormonal dysregulation.
Smoking cessation is the highest priority in currently smoking patients.

Regular resistance training, or high interval exercise, is a must too (starting slowly and increasing as patient’s fitness improves)

Treatments

Acupuncture, Chinese Herbal medicines, Nutritional supplements etc, are also a big part of the treatment on a complementary medicine level and can help dramatically.  There is lots of research to support use of supplements and complementary medicines that can help PCO/PCOS. At my clinic I also have our own herbal medicine formulas to treat PCOS too. Some women may need a combination of complementary medicine treatments alongside medical treatments too and this is something I assess in my consultations with women.

Medically, insulin-regulating medications (metformin), hormone treatments (Pill, HRT) are used to regulate the cycle, control insulin resistance and prevent further cysts developing. There are natural supplements you can use that are far better for you and without the side effects of Metformin.

You can also now get a procedure called “Ovarian drilling” to laser the cysts and help with the healing of the ovaries in severe cases. Some women may need surgery to help this disease and some women also have other gynaecological conditions such as endometriosis at the same time as having PCO/PCOS and this again warrants surgical intervention. Disease states like PCOS and Endometriosis often go hand in hand and are often triggered by the same causal factors.

While many women are put on the oral contraceptive pill (OCP), please remember going on the pill does not fix this problem, it just masks it. You don’t want to just mask a condition, with out treating it at the same time and this often what leads to long term issues with fertility later on.

This is why anyone with irregular cycles should see a women’s health specialist like myself, or a gynaecologist, not just your GP. You need to see someone who specialises in this area and knows what to look for and how to treat it properly.
If you need any help or advice with PCOS, or irregular periods then message, email, or phone my clinic and let me help you get the help you need to get on top of this disease that affects women all around the world.

Take care

Regards

Dr Andrew Orr (Reproductive Medicine & Women’s Health Specialist)

“The Brisbane Baby Maker” & “Women’s & Men’s Health Crusader”

“Leaving No Stone Left Unturned”

Tips For People To Cut Most Of The Additional & Hidden Sugar From Their Diet

sugar-cubes

 

 

 

 

Sugar is one of the hardest things to cut from a person’s diet and often why it is likened to coming off hard drugs. To be honest, many times it is just as hard as coming off hard drugs and the side effects of doing so can feel just as bad for some people. There is no doubt that sugar is a drug, because so many people are addicted to it and cannot live without it. It is an addiction on epidemic proportion and it is causing so many health issues for us as a population.

So how do you get rid of it out of your diet?

Well, firstly, we need to recognise that the body does need small amounts of sugar, but it needs to come from whole foods and not be refined, or from processed sugars. Secondly, we need people to read the back of packets of food they are buying and start to see how much additional sugar they are getting in their diet. Lastly, we need people to recognize that no matter what sugar substitute they use (honey, dates, dried fruits, splenda etc) it is still sugar and it still reacts in the body the same way. Sugar is sugar and we need people to recognise this. People have this perception that using dates, honey etc in their foods, makes the food more healthy and OK to eat. Nothing could be further from the truth. Sweets and still treats no matter what form they come in.

We also need to get people to look at what they are eating and see if you are eating a well balanced diet. Oftentimes, people crave sweets and sugar because their diet is too low in protein and fresh fruits and vegetables. In addition, if you are eating a lot of refined and processed foods and sugar you will crave more sugar as the sugars burn off and then you hit a sugar low.

Here are some helpful tips to reduce added sugar intake:

  1. Always start your day off with protein. Whatever you start your day with, regulates your sugars for the rest of the day. If you start your day with sugar (cereals, toast, sweet things, and high GI carbs) then your day will be one big sugar ping pong session. Starting your day with protein helps regulate your sugars and stops those sugar cravings throughout the day.
  2. We need to make sure that every meal on snack has protein with it. We also need to make sure we have at least 2 handfuls of nuts and seeds per day, two tablespoons of healthy oils per day and have two servings of fruit per day. Especially berries, green apple, oranges etc. You also need to be eating 3 cups of vegetables per day (including salads). You should be drinking at least 8 glasses of water per day and also adding some electrolytes to your water at least once per day to help stop dehydration.
  3. Omit all sweetened beverages. Just stop drinking them and go cold turkey. You can also just start replacing them daily. Replace with water, coconut water, sparkling water or herbal teas. Make up jug of water with some lemon and mint and keep it in your fridge. The lemon and mint add flavour to the water, but they also have health benefits too.
  4. If you add sugar to coffee or tea, slowly cut down the amount that you put in by half each time until you find you no longer need it. You can also start by adding Rapadura sugar to your coffee, or tea (which is unrefined sugar cane juice that is crystallised and not as sweet, or processed as refined sugars). You can then slowly reduce this.
  5. Replace sugary foods with real whole foods such as fresh fruits and vegetables.
  6. Don’t skip meals. This is where most people go wrong and when their sugars and energy levels get low; their body then craves to be topped up. Unfortunately many people make the wrong choices in what they then eat. It is important to make sure you eat at regular intervals throughout the day to keep your blood sugar stable. People should be eating 5 small meals per day and eating every 3-4 hours to ensure they maintain their energy levels and stop sugar fluctuations and sugar cravings.
  7. Add spices and herbs to your foods and cut out the refined sauces. Use spices and herbs such as pepper, cayenne pepper, parsley, basil, oregano, turmeric, ginger, garlic. Any spice or herbs you can think of.
  8. Make sure you exercise at least 3-4 times per week, but if you can start your day with some sort of movement, this will help with your metabolism and sugar cravings too. It will also help maintain healthy weight and keep your body healthy too.
  9. Eat whole foods and omit as many processed foods as possible.
  10. Make sure you are getting enough sleep. Aim to get between seven and eight hours of sleep each night. If you are sleep deprived, your body will crave more sweets/sugar. When the body is tired, it just wants sugars and to fuel up quickly.
  11. Take some sugar regulating herbs and supplements. Supplements such as chromium and herbs such as cinnamon help with controlling blood sugars too.
  12. Take a Prebiotic and Probiotic daily to help with god gut health. With good gut health, you won’t crave sugars as much either.

If you need help with controlling sugar craving, or wanting to know how to cut sugar from your diet, then please give us a call and make an appointment to help you get your diet and health back on track now