October 31st will soon be here, and with this comes our tradition of dressing up, going door to door, and asking for candy. As fun as it is, it is also perhaps not one of our healthiest traditions. As a society, we simply eat far too much refined sugar, and there is no denying that this comes at a huge expense to our health and well-being. Let's explore some healthy Halloween tips that will allow you to enjoy the holiday, but not at your health's expense.
What Are Some Tips To Have A Healthy Halloween?
1. Blood Sugar Support
It's not difficult to understand that sugar consumption can have a huge impact on blood sugar. You might be thinking that as long as you don't have diabetes, there is really no need to worry about blood sugar. The truth is, balanced and healthy blood sugar levels are important for all of us. Children and adolescents are being diagnosed with Type II diabetes at an alarming rate. Once termed adult-onset diabetes, Type II Diabetes was rarely seen in the younger population. This is a concern for many reasons.
What happens when we ingest sugar?
When you eat sugar, your body releases insulin to move glucose into cells for energy or storage. Excess glucose into cells for energy or storage. Excess glucose becomes triglycerides for future energy. Large sugar intake can trigger excess insulin before the brain signals it to stop. Consequentely, blood sugar may drop rapidly, increasing sugar cravings. At the same time, your body releases cortisol, which signals the liver to release stored glycogen. As a result, blood sugar rises again, prompting another insulin release. Many people repeat this cycle several times daily without realizing it. Fortunately, balanced nutrition and healthy lifestyle habits can stabilize blood sugar, reduce spikes, and support long-term metabolic health.
What's so wrong with high blood sugar?
Chronically high blood sugar levels can cause a number of side effects, one of the most common being decreased insulin sensitivity, which can eventually become diabetes. Other ramifications of chronically irregular blood sugar include kidney damage, neurological damage, cardiovascular damage, damage to the retina, feet and legs.
2. Protein and Fibre
A diet high in protein and fibre is one way to ensure more balanced blood sugar levels. Eating regular meals/snacks that incorporate fibre and or protein will impact how quickly sugar is broken down; therefore, helping to prevent quick and large spikes and the continuous cycle of glucose-insulin-glucose-insulin-etc. Incorporating protein into every meal and or snack can be as simple as a handful of nuts or a half cup of yogurt. Another great way to ensure adequate fibre and protein is to consider incorporating these supplements into a daily shake (or maybe even better, multiple shakes throughout the day). Whey or vegetable protein, such as pea and rice, can be combined with juice, almond milk or incorporated into a shake with other fruits and vegetables to increase your servings of this necessary food group.
3. Immune System and Sugar
Did you know that sugar actually suppresses the immune system? Well, it does! The impact that sugar has on the immune system is the most profound at approximately 2 hours after ingestion. This is when immune cells are/immune cell action is at its lowest. Even more concerning is that at 5 hours after ingestion, although this immune suppressive effect is less, it is still noticeable. Equally as concerning is that bugs, like bacteria and viruses, just like yeasts, feed off sugar. In this sense, sugar not only decreases your immune system, but it's also making bacteria and viruses more powerful, a nasty combination if you don't want to get sick. This is just one compelling argument to limit sugar intake on a daily basis, let alone during cold and flu season.
4. Greens and Probiotics
During Halloween or any high-sugar occasion, yeast also benefits from excess sugar intake. Yeast feeds on sugar, allowing it to outgrow beneficial gut bacteria. Consequently, this imbalance may contribute to digestvie and other health concerns. Chlorophull may help reduce yeast activity associated with Candida overgrowth. Candida may contribute to eczema, fungal nail infections, acne, allergies, and asthma. Additionally, probiotics help replenish beneficial bacteria and support a healthy gut microbiome. Excess sugar also promotes an acidic environment that may increase inflammation. Over time, the body may draw calcium from bones and teeth to help buffer acidity. Daily chlorophyll or spirulina can help support a healthier acid-alkaline balance.
5. Alternative Sweeteners
If you have a sweet tooth that you simply must give into, try some 'healthier' options, including stevia, xylitol, maple syrup, agave nectar or raw honey. In small amounts, these sweeteners will not cause the same large and quick spikes in blood sugar that refined sugar does. In the case of stevia and xylitol, they are even sweeter than sugar, so only a little is needed.
6. Hidden Caffeine Content
"Are you a caf - "fiend"? We often forget that chocolate and cola are not only a source of high sugar, but a source of caffeine. As such, intake should be limited in children, especially during the evening/night, as it will surely interfere with sleep. This applies to sensitive adults, as well. Caffeine in children has also been linked to obesity (specifically from cola intake), calcium deficiencies, dehydration, and attention and hyperactivity issues, which in itself can lead to academic delays and problems with peer interaction.
7. Tooth Brushing and Healthy Gums
Don't forget about your teeth!!! Sugar feeds the bacteria that cause plaque on the teeth, leading to tooth decay. If you are indulging in more sugar over the next couple of weeks, increase the regularity with which you brush, so as to prevent cavities from forming. Xylitol is now being added to toothpastes, mouthwashes, mints and gums, not only as a way to make them palatable and sweet, but as a means of fighting cavities. Studies have shown that Xylitol helps to prevent the bacteria that causes cavities from adhering to the enamel wall. However, xylitol is highly toxic to pets, so keep these items out of pets' reach.
8. Weight Gain and Obesity
Obesity, along with childhood obesity, is certainly a growing concern in North America. A lack of exercise and a poor diet are at fault, with sugar being a large part of this. We now know the impact that excessive amounts of sugar in the diet can have on weight, perhaps far more profound than fat intake. As mentioned earlier, sugar that is not needed for immediate energy in the body is stored as a type of fat. If sugar intake is consistently high, these stores are never tapped into/needed, and fat accumulates. The highs and lows in blood sugar, described earlier, can also impact energy in children, leading to periods of lethargy and ultimately decreased physical activity, adding to weight gain.
But Remember To Have Fun
Halloween happens only once a year and is a time for fun, family and friends... ENJOY IT! Just be sure to put the emphasis on these aspects of the day, instead of all the junk food! Have a safe, fun and HEALTHY Halloween!
