Here’s a little advice on how to flush sugar out of your body after a binge the night before.
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It’s inevitable. If you’re a candy lover, you will be called to indulge when treats and sweets are everywhere.
So how to flush sugar out of your body? Here’s a plan for how to deal with the day after the sugar overload so you don’t feel like the Day of the Dead.
Just ask any elementary school teacher. Adults feel the effects even more. Consuming large amounts of sugar in a short amount of time can cause rapid changes in blood glucose levels, leading to blood sugar spikes. This can lead to headaches, nausea, dizziness, fuzzy thinking, general malaise, and dreaded mood swings.
Understanding Sugar Intake
Too much sugar can destroy your health causing weight gain, high blood sugar and increased risk of chronic diseases like diabetes and heart disease. The American Heart Association recommends women limit their sugar intake to 25 grams (6 teaspoons) a day and men 36 grams (9 teaspoons) a day. But the average American consumes way more than that with some estimates saying we consume over 100 grams (20 teaspoons) a day.
It’s not just the amount of sugar that’s the problem, but also the type. Added sugars found in processed foods and sweetened beverages are the worst. These sugars hide in foods that don’t even taste sweet like bread, pasta sauce and salad dressing. On the other hand, naturally occurring sugars in fruits and vegetables are generally healthier as they come with fiber, vitamins and minerals that provide nutritional value. Being mindful of your sugar intake and choosing foods with naturally occurring sugars will help keep your blood sugar levels and overall well-being healthy.
The Effects of Sugar on the Body and Brain
Consuming too much sugar can do a lot of damage to your body and brain. When you eat sugar, it releases insulin, a hormone that regulates blood sugar levels. But too much sugar can cause insulin resistance which leads to high blood sugar levels and increase risk of type 2 diabetes.
Sugar doesn’t just affect your body, it also affects your brain and mood. High sugar consumption can cause energy crashes, mood swings and cognitive impairment. Sugar also activates the brain’s reward centers which can lead to cravings and overconsumption. Over time this can create a sugar dependence.
Moreover, too much sugar has been linked to many chronic diseases like heart disease, some cancers and Alzheimer’s disease. Be mindful of your sugar intake and make informed choices about the food you eat to protect your health and regulate your blood sugar levels.
Here are five simple things you can do to flush sugar out of your body and help ease your candy hangover.
1. Plan Ahead
Knowing is half the battle. Identifying candy as a weakness allows you to create a plan for dealing with the after-effects. Consuming excess sugar can wreak havoc on your health, leading to weight gain, high blood sugar, and an increased risk of chronic diseases like diabetes and heart disease. Overdoing it because you told yourself you couldn’t have any candy but gave into your craving halfway through the day isn’t the best strategy. Rather, allow yourself to enjoy some treats but set a limit on how much you can have ahead of time. This will force you to be mindful of what you are eating and allow you to savor the treat.
2. Drink Tons of Water
Can drinking water lower blood sugar? Start the morning off with a big glass of water and continue to drink plenty more throughout the day. Studies show that drinking plenty of water helps to flush glucose out of the blood. Improving insulin sensitivity through diet and exercise can help the body utilize glucose more effectively, reducing the risk of high blood sugar levels. The average person should aim for six to eight glasses per day. Drinking plenty of water while you are indulging your sweet tooth — and throughout the day after — will help your body get back to normal.
3. Sweat it Out for a Sugar Detox
Get your body moving with some form of exercise. Exercise forces your body to use glucose to feed the muscles. This is a great way to burn up some of that extra sugar. Don’t feel like running a marathon? Simple walking or some gentle yoga will do. If you can muster a little more energy, some sweat equity will go a long way to torching all of the candy corn swimming around in your system.
4. Too Much Sugar Cravings? Go for Protein
The best thing you can do to get off of the sugar coaster is to go low-carb for the day. Incorporating healthy fat into your meals can help stabilize blood sugar levels and keep you feeling full longer. Think protein and low glycemic veggies instead. Start your morning off with poached eggs over a bed of spinach. Limit grains to three half-cup servings of whole grains only.
5. Managing Sugar Withdrawal
Quitting sugar can be tough, especially when your body goes into withdrawal. Headaches, fatigue and irritability are common but usually temporary. But there’s ways to manage the symptoms and make the transition easier.
First and foremost, stay hydrated by drinking lots of water. This will flush out toxins and help with some of the symptoms. Eating regular balanced meals is also key to stabilizing blood sugar and reducing cravings. Put protein, healthy fats and complex carbs in your diet to keep your energy steady.
Managing stress is another big one. Do things that help you relax and unwind, like exercise, meditation or talking to a friend. These will reduce cravings and make it easier to stick to a healthy diet.
Lastly, be patient and kind to yourself. Quitting sugar is a process and it may take time for your body to adjust. The benefits to your health and wellbeing are worth it so stay committed and give yourself grace along the way.
Beating Sugar Cravings
Sugar cravings can be hard to overcome but with the right tools you can. Start by identifying the reason for your cravings. Are you stressed, bored or emotional? Once you know the root of your cravings you can develop coping mechanisms.
One of the best ways to stop sugar cravings is to eat regular balanced meals with protein, healthy fats and complex carbohydrates. This will stabilize your blood sugar levels and reduce the chances of cravings. If you’re craving something sweet try reaching for a piece of fruit or a handful of nuts instead of a cookie or candy bar.
Finding healthier alternatives to sugary foods is also helpful. Opt for naturally sweet options like fruit which give you nutrients along with sweetness. Plus practicing mindfulness and stress management techniques like meditation or yoga can help you stay in control of your cravings.
Remember beating sugar cravings is a journey. With time and practice you can develop a healthier relationship with food and stable blood sugar levels.
Get a Good Night’s Rest
Wonky blood sugar — coupled with caffeine from any chocolate you might have consumed during a candy free-for-all — can mess with your sleep. Plan to get your ZZZs back on track the night after so you can wake up feeling refreshed like Halloween never happened. Plan to go to bed at your regular time and aim for at least eight hours of shut-eye. Also, check out our “detox post” to help with a sugar detox.
Here are a few tips to get to sleep in no time.
- Limit screen time for an hour before you plan to sleep.
- Make sure your room is dark and at your ideal sleeping temperature.
- Making sure you are hydrated throughout the day is important to flush your body, but limit liquid intake before bedtime so your bladder doesn’t disrupt your sleep.
Blood Sugar Levels FAQs
How long does sugar stay in your system?
It depends on the type of sugar. Sugar in candy turns into glucose very quickly, 15 – 20 minutes. It can take 3-4 hours for your body to mop it up if you are a type 2 diabetic. If you’re not a diabetic, it takes about 1-2 hours to get back to normal blood sugar.
What is normal blood sugar?
The normal blood sugar range is 85 – 105 in most people.
What is an A1C test?
An A1C test result reflects your average blood sugar level over the past two to three months. Your doctor can take a blood sample and get you the results of an A1C test.
What do the results of an A1C test mean?
Below 5.7% is normal.
5.7% to 6.4% is considered pre-diabetic.
6.5% or higher is considered diabetic.
Photo ©Unsplash/Sheri Silver
The information provided on Health Food Radar is intended for general informational purposes only. While we strive to offer accurate and up-to-date content, we do not provide medical advice, diagnosis, or treatment. Always consult with a qualified healthcare professional before making any dietary or lifestyle changes, especially if you have underlying health conditions or concerns.
