If we think about the amount of sugar that we eat every day most people would admit to having some form of sugar addiction. This can have health repercussions around our entire body and is directly related to tooth decay. The bacteria in your mouth which cause tooth decay feed directly on the sugar in our diet, keep the sugar low, your teeth clean and the bacteria will be less.
Here are our top tips to be your sugar addiction for a healthier body and smile.
1 – Have a regular eating pattern
Eat 3 balanced meals and 2 healthy snacks per day, this will help prevent your blood sugar levels dropping dramatically. The more hungry you feel the more you will stray toward sugary snacks and junk food.
2- Always read the label and choose wholesome food
Wherever possible which has not been processed. Real food is fresh and can perish. Packaged, branded food is often processed and contains added and/or hidden sugars. Look out for hidden sugars such as sucrose, fruit juice, maltodextrin and honey. Food labels are listed by mass, some manufacturers can use many types of sugars in small amounts to fill out one product.
Take a look at this video about hidden sugars… Some of them are quite surprising!
3 – Begin your day with something healthier than sugar
Breakfasts containing high starch and added sugar will only lead to cravings later in the day as your blood glucose spikes and dives. Eggs, fats and whole grains (whole oats, wheat, brown rice) can help you feel fuller for longer, with slow-release energy.
4 – Choose Fruit, not fruit juice
The fibre in whole fruit helps us to balance out its sugar content. Smoothies and juices shred or remove the fibre completely which expose us to high levels of fructose, which raises blood sugar. Stick to water if you’re thirsty.
5 – Use the natural sweetness of spices in your cooking
Use spices and herbs in your cooking to add a natural sweetness to foods. Add nutmeg, cinnamon or coriander to your food to kill off cravings.
6 – Stay busy
Making sure that you do lots of things each day, even a simple walk can help you ignore the nagging need for a sugar hit.
7 – Increase the amount of exercise you do
Exercise improves your insulin sensitivity which helps with blood sugar levels. By increasing muscle mass you increase your body’s ability to use energy from food and reduce fat.
8 – Keep stress levels low and get enough sleep
If you are tired then the temptation may be to turn to sugar for an energy boost. Aim to get adequate sleep. Look at the causes of stress or emotional issues that may be pushing you to find comfort in junk food.
9 – Re-examine your shopping habits
Keep sugary snacks and junk food out of the kitchen and office, f you don’t buy them in the first place then you can’t have them lying around. If you feel a need to snack then try whole fruits and unsalted nuts.
10 – Drink plenty of water
By keeping hydrated and drinking plenty of water you will reduce the likelihood of turning to sugar filled juices or fizzy drinks in order to quench your thirst.
Harwood Dental Care is a local dental practice in Bolton. They offer a range of dental healthcare treatments and advice to help you look after your teeth and keep your teeth and gums fresh for life.
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