Do you reach for a candy bar looking for a "sugar rush" to give you a burst of energy only to discover that it makes you feel even more tired than before you ate it? This is a common and natural reaction that many people are not aware of and one that often leads to sugar addiction.
Why Sugar Makes You Tired
Initially, sugary foods seem to give your body a burst of energy, but it is illusory energy, generated by a quickening of the metabolism as the body attempts to process the excessive amount of sugar it has been given. Following that initial "sugar rush," though, natural processes occur that actually make you feel tired, lethargic and even want to sleep:
- When the sugar is absorbed by the blood stream, the blood sugar levels in the blood stream spike.
- The spike in the blood sugar level causes the pancreas to release insulin as a counter-measure to abnormally high blood sugar levels.
- In the brain, the production of a chemical called orexin, which is linked to alertness, is inhibited, causing lethargy or drowsiness.
In many people, this natural attempt by the body to return to a more balanced state is misinterpreted. Remembering the brief "high" that sugar gave them, they turn to another sugary food or sugared cup of coffee in an attempt to shake off the tired feeling. This works for a while, but can lead to a vicious cycle that can do long term damage to your health.
The Downside of Sugar
It's hard to deny that sugar tastes good, but in our modern society, we consume far too much processed sugar. The most visible effect of all of this sugar consumption is its contribution to the epidemic of obesity in Western culture. Sugar is also linked with premature aging of the skin, some types of diabetes and, indirectly, with a host of diseases that may be preventable with a better diet.
Nutritionists have always advocated substituting fruit for a candy bar for an energy boost and water for a soft drink when you're feeling thirsty, but the message has been slow to sink in. In fact, in spite of our increasing awareness of the benefits of eating fresh, natural foods, our sugar consumption has actually increased dramatically over the years.
In a 2010 study by researchers at Emory University and the Atlanta Georgia Centers for Disease Control and Prevention, it was discovered that in the United States, sugar as a percentage of daily caloric intake had risen from 11% to 16% since a similar study was conducted in 1977-78. While the American Heart Institute recommends that women limit their sugar intake to 6.5 teaspoons per day and men to 9.5 teaspoons, the Emory University study participants, who were representative of the general population, consumed an average of 21.4 teaspoons of refined sugar per day.
Next time you're feeling tired and get a craving for a candy bar, remember that the initial "rush" will be followed by a crash and that longer term, you are damaging your health. "An apple a day keeps the doctor away" is not just a quaint old-fashioned slogan, it's sound advice. Throw in some berries, a banana and maybe some diced paw paw and treat yourself to a fruit salad that will not only make you feel better now, but also help protect your long term health as well.
