Easter is often a tough time for all the sweet tooth out there!
Researchers have proven that sugar is a key contributor to weight gain.
But how? Table sugar is made up of 2 molecules â glucose & fructose. Glucose is what your body uses for energy, whereas fructose is often turned into fats in your liver which is a key contributor to weight gain.
When you eat a lot of sugar, it causes your blood glucose to rise. Your body naturally produces insulin to get the glucose out of your blood and into the cells to be used for energy. However, these insulin hormones can also signals the body to store fat.
Over time, your body can build a resistance to insulin, which can result in Type II Diabetes!
The worst part?
Not only do you start to âgain weightâ, your body will have a tough time getting the energy out of the fat
cells, which means – your brain thinks you are hungry, and you eat even more. It is a vicious cycle!
Further research has shown that excessive intake of dietary sugars can lead to metabolic disorders and induce the increase of inflammatory mediators, which results to low-grade chronic inflammation or systemic inflammation. Inflammation is part of the bodyâs natural healing process. However, inflammation that continues beyond the healthy, acute healing phase may take a toll on the body.
Large amounts of sugar may also lead to impaired immune system function which may bring upon more complications to conditions such as inflammatory bowel disease (IBS), psoriasis or rheumatoid arthritis (RA).
No matter how sweet it is to taste, added fructose (from sucrose and high fructose corn syrup) should be avoided in the diet, whereas consuming fruit seems to provide health benefits.
For the sweet tooth, we suggest snacks like berries, or citrus fruits, baking with raw honey, or consuming dark chocolate in replace of milk chocolate. Always remember the recommended plain water intake to help fight inflammation and other irritants in the body!
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References:
Ma, X., Nan, F., Liang, H., Shu, P., Fan, X., Song, X., Hou, Y., & Zhang, D. (2022). Excessive intake of sugar: An accomplice of
inflammation. Frontiers in immunology, 13, 988481. https://doi.org/10.3389/fimmu.2022.988481
DiNicolantonio, J., Mehta, V., Onkaramurthy, N., & O’Keefe, J. (2018) Fructose-induced inflammation and increased cortisol: A
new mechanism for how sugar induces visceral adiposity. Progress in Cardiovascular Diseases, 61 (1), 3-9.
https://doi.org/10.1016/j.pcad.2017.12.001.
Pains and weakness on the outside of your elbow? You may be suffering from Tennis elbow. Tennis elbow is found commonly in individuals who use repeated arm and wrist movements such as baristas, painters, bar tenders, office workers and racquet sports players.
Tennis elbow is an overuse injury caused by repetitive strain of the muscles controlling backward wrist and finger movements. This repeated strain causes degeneration of the tendon and subsequent pain.
Tennis elbow has long been known as âLateral Epicondylitisâ. However this indicates inflammation of the tendon. Studies now indicate that it is not an inflammatory condition but a degenerative one.
Symptoms Include!
Pain localised to the outside of the Elbow (especially on the bone).
Tennis elbow affects approximately 1-3 % of people every year. Although it can affect anyone, people over 40 are most at risk. Funnily enough tennis players only make up only 5-10% of the patient population despite the name
 If left untreated, it can take between 6 months and 2 years to get better. In some cases it may not get better without the need of physical therapy or surgery
 Here are some exercises that may help speed up your recovery of tennis elbow
 Eccentric Wrist Extension
 Eccentric Supination
 Soft tissue Muscle Mobilisation
 Forearm Extensor Stretch
 Remember to consult a health care professional before commencing these exercises
