How to Have a Healthy Halloween!
Updated Jan. 09th, 2018
October 31st will soon be here and with this comes our rather absurd North American 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 this comes at a huge expense to our health and well-being.
1. Blood Sugar
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.
2. What happens we ingest sugar?
When we ingest sugar (glucose, sucrose, fructose, maltose, whatever name you are giving it) our body produces insulin. Insulin allows for the glucose to be taken up into the cells for immediate use or storage. Glucose is stored as triglycerides, again for use as an energy source later. Our glucose-insulin feedback loop is a little slow, however, and if we consume a lot of sugar, the pancreas will excrete too much insulin before the message gets back to the brain telling it to stop. Your body will read this as a need for more sugar, to prevent a potential medical emergency in the form of hypoglycemia. From here, two things happen; we often crave and eat more sugar, AND our body produces and releases cortisol in response to a perceived threat (stressor) which then causes the release of glycogen from the liver, another attempt to quickly increase blood sugar. All of these processes accumulating, there is another large spike in blood sugar (at which time our body responds by releasing more insulin and the cycle begins all over again). Many of us go through the cycle multiple times in a day without even knowing it. The good news is that there are ways to control or regulate this cycle, minimize large or quick spikes in blood sugar and maintain better overall blood sugar balance.
3. 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.
4. 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 increase your servings of this necessary food group.
5. 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 of sugar. In this sense sugar is not only decreasing 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.
6. Greens and Probiotics
Halloween, or any time that we consume a high amount of sugar, we are not the only ones enjoying ourselves, the fact is that inside our bodies, the yeast are having a party, as well. Yeasts feed on sugar in our bodies, keeping them strong (overpowering the normal, healthy gut flora) and allowing them to wreak havoc. Chlorophyll has been shown to kill the mycotoxins/yeast that can lead to candida. Candida can cause skin issues, such as eczema, fungal infections of the nail, acne and even allergy and asthma. Probiotics include a variety of good bacteria, to ensure that yeast cannot take over the gut flora and cause these physical manifestations. Sugar also causes an overly acidic environment, which leads to inflammation and potentially osteoporosis. The body tries to compensate for the acidic environment by leaching calcium from bone and teeth (to buffer the acid).By incorporating a daily green supplement, like chlorophyll or spirulina, is one way to ensure a more alkaline environment in the body.
7. 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 more sweet than sugar, so only a little is needed.
8. 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.
9. Tooth brushing and healthy gums
Don't forget about your teeth!!! Sugar feeds the bacteria that causes plaque on the teeth, leading to tooth decay. If you are indulging in more sugar over the next couple 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.
10. 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, 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.
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!