The newest suggestions from the World Health Organization nutrition advisers show that only 3% of your calories that you take daily should contain so-called free sugars. Sugar can contribute to all sorts of diseases and have destructive effects on metabolism; it is the single worst ingredient in any diet.
Basically, sugar is divided into two types – added sugar, which is related to concentrated sources like fruit juice and common table sugar, and naturally occurring sugar in products. Researchers have found an intriguing link between unhealthy levels of blood fats and sugar. It is known as dyslipidemia, an association between higher triglycerides, lower HDL cholesterol and added sugar. In fact, eating lots of sugar doubled a HDL cholesterol levels, strong risk factor for heart disease. People who ate the biggest amounts of added sugar had the lowest HDL cholesterol levels and highest triglyceride levels.
In the digestive tract sugar is broken down into two simple components – fructose and glucose. Our bodies do not produce fructose as there is no need for such process. In a case of minimal fructose intake, it will be stored in the liver and turned into glycogen. But, eating a lot of fructose may overload the liver and start transforming process of turning sugar/ fructose into fat. Also note that it is impossible to overload liver by eating fresh fruit, it is caused only by refined sugars. Active, healthy can tolerate more sugar than inactive people who are on high calorie, high-carb diet.
Recent researches showed that having too much glucose in the body is one of the major reasons for diabetes as insulin is a extremely important hormone directly related with level of glucose in the system. Most sugar abundant diets cause the severe metabolic dysfunction when insulin stops working as it should as regular cells become absolutely resistant to it. This state is known as insulin resistance which leads to many diseases including metabolic auto somatic syndrome, type 2 diabetes, cardiovascular disease and obesity. Conclusion is simple, a lot of sugar can cause total resistance to the insulin which can lead to many diseases.
A cancer characterized by unrestrained multiplication of cells and insulin is one of the major hormones in regulating cell growth. Many researchers believe that having elevated insulin levels can cause cancer as the metabolic problems associated with high sugar consumption are a well-known potential cause of this disease. Due to its harmful effects on metabolism, there is substantial evidence that sugar, can directly contribute to cancer.
Health experts are proclaiming the benefits of replacing refined white sugar with supposedly healthier sugars, such as maple syrup, molasses or honey. There are no essential fats, proteins, minerals or vitamins in sugar, nothing more than pure energy. However, the dilemma remains the same, as they are all are simple sugars. Still, you might be able to get the sweetness that you want with fewer calories as some of those sweeteners like honey, molasses or maple syrup have a stronger taste.
While most persons know they should exercise, the majority doesn’t know how to fit it into a busy schedule or where to start. The benefits of regular exercise are truly unmatched; physical activity can help you prevent many maladies including diabetes, osteoporosis and heart disease. Being fit also can help you lose weight and stay mentally alert. An exercise can be fun, but you must learn how to place fitness into your busy day!
A perfect fitness routine also takes in weight training or resistance to increase endurance and muscle strength. The American Heart Association and American College of Sports Medicine recommend that healthy grown-ups get at least 15 minutes of energetic intensity aerobic exercise or 120 minutes of relaxed aerobic exercise per day. The AHA and ACSM acclaim that most grown-ups participate in such training at least three times a week.
Get up early! If you do your fitness routine early in the morning, you will set a positive tone for the entire day. People who exercise in the early morning are more likely to be persistent and stick with an everyday routine. At the end of a hard day you are not going to feel like exercising, therefore, do your working out early in the morning.
Proper and effective scheduling your fitness routine isn’t as difficult as you might think! Here are four ways to get you moving more often:
Walking is great because you don’t need any exceptional equipment and anyone can do it. Get off a stop before your home and walk the extra mile. Evade escalators and elevators whenever possible –use stairs! Using stairs each day can be beneficial for your heart and general health. When you go to the grocery store or the mall, you can get a few extra minutes of walking if you park furthest from the entrance. A walking is one of the best exercises!
Try to understand this motto – if you make things harder, you can get more exercise. It takes about an hour and a half to wash the car by hand, but it is a great exercise. Use a push mower to groom your lawn or bring in the groceries one bag at a time. People typically try to make things easier, but if you knowingly make them harder, you will get more exercise.
If you have a pedometer, you can see how many steps you’ve taken so far, and you will be inspired to make 6000 steps more. Spending on a decent pedometer can help you stay interested in your daily routine. If you keep your mind occupied 15,000 steps, a day won’t seem like such a scary task.
At the end of the day, if you cannot fit 20 minutes a day into your busy schedule, get more workout simply by adding a little extra walking distance or being less efficient with your daily household tasks.