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Take the Yahoo Life x Woman of Today 5 Day Sugar Detox Challenge to reduce your daily sugar. Follow along with us as Camila Alves McConaughey and the top experts show us how to cut down on sugar and start new habits every day this week. This is the first day of the 5 day sugar detox.
When the going gets tough, the toughest hit the gym, the running track or the meditation cushion. But for many of us, it’s okay to respond to stress by turning to quick fixes that don’t serve us in the long run. When you’re stuck at home during a pandemic, nothing less, snacking on foods and drinks high in sugar can give you the comfort you crave. It’s time to give your body a break from refined sugars.
Today is the first day of a 5 day challenge in partnership with a lifestyle guru Camila Alves McConaughey – wife of iconic actor Matthew McConaughey – and his website, Woman of Today, for the Yahoo Life x Today’s Woman’s 5 Day Sugar Detox Challenge. It is a guided program that almost anyone can do at home. Over the next five days, we’ll provide you with the encouragement and know-how you need to adopt healthier habits and become a “quit” for good.
“[A sugar detox] is important no matter what, but especially in these times we live in. Your immune system must be very, very strong. So it’s very, very important to eliminate this sugar from your daily routine, ”says McConaughey.
The mother-of-three partnered with licensed nutritionist Maya Feller to challenge readers on Day One to take the bold first step: commit to quitting sugar. Sure, the journey is a winding road, but once you set your sights on it, you’re on your way.
Why should you commit to cutting out sugar? Disease prevention, increased energy and better skin, to name a few …
“A lot of us feel tired, bloated and stressed with everything that is going on around us,” McConaughey says. Sugar is a temporary fix because it activates your brain’s pleasure pathways. After a while, however, you feel the crash and need an even bigger bang. Adds Feller: “It’s this very complicated cycle that happens because our bodies are sort of like, ‘Hey, give me more.'”
Like any drug, sugar becomes addictive – and it’s kind of an epidemic in our country. How Much Added Sugar Do Americans Consume? “The numbers are breathtaking. It’s something like over 34% of our total energy intake [for teens]. I think adults are over 40%. It’s just part of our daily life, and it’s so common, ”says Feller.
Here’s the good news: ditch the sweet stuff is absolutely doable and gets easier over time. Take it from Alexandra Sowa, MD, who is a board certified internal medicine doctor specializing in metabolic health (and an outside expert who is not affiliated with Woman of Today). “In fact, it will really change your relationship with sugar,” Sowa tells Yahoo Life. “There really is a light at the end of the tunnel where you just don’t want the same [sugar-y] food again.
Eliminating sugar can combat those unpleasant short-term feelings, like bloating and crushing, quite quickly – and permanently, if you really commit – but the long-term effects of a sugar detox are even more so. deep.
“When you consume excessive amounts of added sugar, it actually increases your risk of getting any non-communicable diseases,” [such as] diabetes, cardiovascular disease, [and] hypertension, ”Feller says.
Sugar is also a major cause of inflammation. “We all know that if you have high inflammation in your body, your immune system starts to go down. You would then be more prone to not feeling well, to contracting diseases, ”says McConaughey.
Feller agrees. “It’s a time when we really want our immune system to be as strong as possible. And we know that when you have large amounts of added sugar, it actually changes the diversity of these bacteria in your gut, ”notes Feller. “What you really want are all of the beneficial bacteria, rather than having the bacteria that don’t allow your body to express its best health.”
Feller adds that donating sugar can balance your gut microbiome, also doing wonders for your energy levels and skin tone. “You can expect to see brighter, shinier skin when you remove some of this added sugar from your daily diet,” she says.
Another advantage? You won’t have those times when you’re so hungry you could bite someone’s head! “You’ll have less of that top-down ‘hunger’ feeling,” Feller says when she describes the combo of anger and hunger you feel after a sugar crash. “So you can expect to have a little less ups and downs.”
Plus, you’ll be able to listen to your hunger better if you don’t “fill the void” with sweets, such as sugary drinks, that make you think you are full. “You don’t really know when you’re hungry or when you’re full, and when you’re suppressing [sugar], then you’re like, ‘Oh wow. I actually feel good after this meal ”or“ Oh, I feel like I could have some more, ”” she says.
How should you engage – gradually or cold?
Once you have embarked on a sugar detox, the question becomes: how? Should you gradually wean yourself off this highly addictive substance, or should you stop cold turkey? There is no one answer: “It really depends on the person and the situation,” Sowa says.
“If your life is incredibly hectic and you say, ‘I’m going to do a 180 in my eating’, you might be having a hard time and you might not be successful,” Sowa adds. “So for some people, if you intend to cut down on your sugar intake, instead of doing it all at once, you can start with a meal or cut out something like sugary sodas or a sugary snack.”
The goal here is to teach you how to [adopt] good habits for life. One thing at a time, slowly but surely, so … you can keep going for the long haul. Camila Alves McConaughey
Sowa says others find it easier to make a big change at the same time. “They’ll say, ‘You know what? I really feel like I have an addiction. If I don’t even surround myself with sugar choices, I’m not going to go, ”says Sowa. “So I really insist on taking an inventory of your life circumstances and your goals, and really start there before you decide whether you want to go dip your toes or do a drastic sugar detox.”
“So we talked about how we’re going to do this detox: cold turkey or slow transition. Choose what works for you, ”says McConaughey. “But on day one, what should we be removing from our diet?”
Practical ways to start your sugar detox – and some temporary inconveniences you should expect at the start
“Watch where added sugars go into your individual daily routine,” says Feller. It could be processed foods, sodas, energy drinks, sugary yogurts, sauces or even dressings. “Also read this Nutrition Facts label, [which shows] added sugar. Anything close to 20 percent is considered high, ”she says.
While you’re at it, look for sodium, says Sowa. “You’ll find that most packaged food, even if it’s just a snack bar or a prepackaged cookie, will contain more salt than you need in a whole day.” She says the same goes for most sugary electrolyte drinks. For this reason, dehydration is a surprise side effect of suppressing sugar. So, if quitting processed foods is part of your sugar detox plan, Sowa strongly encourages drinking at least 64 ounces of water per day.
Other side effects of sugar detox will also vary from person to person, as will the time it takes for these effects to hit you – this is not a unique challenge. “Usually, for most people who actually consume large amounts of added sugar, it can be within 24 hours,” notes Feller. “You might feel … a decrease in your mood.” You might have headaches similar to caffeine withdrawal. When it comes to starting to feel the recovery and feeling good, some people report feeling a little better, even within 72 hours. “
Is A Sugar Detox Right For You?
Of course, no matter how excited you are to start your sugar detox, remember to be smart about it. Sugar detox isn’t for everyone.
“People with a history of eating disorders or active eating disorders should avoid it 100 percent,” says Feller. “People who have a diagnosed medical condition should also speak to their primary care provider or dietitian” before starting sugar detox.
Sowa adds that if you are – or think you are – insulin resistant (frequent sugar crashes could indicate this), you should also consult a doctor before embarking on a sugar detox. “If you start to feel dizzy, start to feel nauseous, have a fever or chills as a result of detoxification, this is when you call your primary care provider and stop what you’re doing, ”Feller adds.
Above all, be kind to yourself and be patient with the process. “It’s day after day, one step at a time and a lot of deep breaths,” Feller encourages. “The goal here is to teach you how to [adopt] good habits for life, ”recognizes McConaughey. “One thing at a time, slowly but surely, so … you can keep going for the long haul.”
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