Sweet Sweet Yoga
Sweet Sweet Yoga
Have you ever wondered if your sugar intake could be hurting your yoga practice?
There are many problems when it comes to sugar. One of these problems is that sugar can hurt your immune system. Eating too much sugar feeds parasites, bad bacteria, cancer cells and mold in your body and also depletes your body from immune-boosting nutrients, such as vitamin C, zinc, and glutathione. Sugar also contributes to the development of abnormal tissues in your body and may lead to cancer growth. Sugar may also lead to depleted vitamin C levels. Back in the 1970s, Dr. John Ely discovered the Glucose-Acorbate-Antagonism, and realized that glucose (sugar) and vitamin C (ascorbate) have an incredibly similar chemical make-up. Both of them depend on insulin and its signals to get into your cells. The problem is that glucose has a greater affinity than vitamin C. This means that the more glucose that is in your body, the less vitamin C can enter your cells. Vitamin C is one of the most important vitamins for your immune system, so the fact that sugar can interfere with its positive effects is a huge concern. For example, if your white blood cells could uptake just vitamin C (no sugar in the body) they can perform optimally and destroy the maximum number of bacteria and viruses. Contrarily, if sugar is present in the body, the white blood cells can now only destroy 25% of bacteria and viruses because sugar is pulled into the cell and less vitamin can be pulled in.
Sugars are the energy source for our body so much so that your liver can make its own source through a process called gluconeogenesis, if there is no outside source. Looking at Paleolithic times and even looking back 200 hundred years there was less sugar to be found. Two hundred years ago, the average American ate only 2 pounds of sugar a year. In 1970, we ate 123 pounds of sugar per year. Today, the average American consumes almost 152 pounds of sugar in one year. This is equal to 3 pounds (or 6 cups) of sugar consumed in one week! According to Nancy Appleton, Ph.D, author of Lick the Sugar Habit, excess sugar consumption can cause rapid adrenaline (also known as a sugar high), lack of focus and anxiety. You are in a sympathetic state. It not only affects our brains, but also our physical bodies. It can weaken tissue function and flexibility, as well as make our tendons and ligaments even more fragile. Not to mention the illnesses and diseases it can exacerbate or even help trigger (like heart disease, obesity, tooth decay and diabetes). To give you a little reference, one glass of 2% milk contains 12g of sugar. That’s almost half of your daily intake just with your morning cereal (minus the cereal)! A can of soda typically holds 33g of sugar, and one tablespoon of honey can have a whopping 17g of sugar in it. WHO recommends that your sugar intake be less than 25 grams per day but to have optimal cell function shoot for the lowest amount of sugar possible per day. There are always weekends and celebrations that will even out consumption.
When sugar gets too high (hyperglycemia), sugar molecules will actually bind to protein in our body and actually creates AGES Advanced Glycation End Products- they become extremely oxidative creation alot of free radical damage; like shrapnel through blood vessels; it creates scar tissue; changes epithelial lining development- creates blood clots over time. The high amounts of sugar is toxic to the endothelial lining, brain, nerves and kidney. So to protect, the body produces insulin. Its job is to take sugar out of the blood stream and put it into our (fat) cells. If we continue to eat high sugar, we will develop insulin resistance. Insulin turns on a pro-inflammatory gene pathway, stops fat burning when it’s elevated in our system, and we then become fat storers.
So what does this have to do with your yoga practice?
Well, once that adrenaline rush we get after consuming sugar turns into a sugar low, if you will, it directly impacts our level of concentration, our ability to learn new things, and our cognitive functions. I find that when I eat sugary things, it is more common that I enter the kitchen and garage and wonder why I am there; or I wonder what that word is that I am trying to say. I also find meditation difficult when I am so alert and jittery. Throw in fatigue and sugar-crash irritability and there will be struggle. When we feel sluggish, anxious or distracted, mindfulness is often the first thing out the door.
Our motivation to continue our practice starts to slip. And then, even when we do find the inspiration to make it to our mats, we often don’t have enough energy to be fully present during our practice.
In short, sugar makes us feel groggy, sabotages our meditation practice and tightens and weakens our bodies. These are reason enough to revise our sugar intake.
So what do we do? You might think the obvious answer is to eliminate all sugary foods. Our brains are hardwired to give a pleasure response in the form of a dopamine hit as soon as sugar hits those sweet taste buds. The same kind of response one receives from certain drugs, sexual pleasure or alcohol. It is addictive and a very difficult habit to quit. In our hypothalamus, the hunger and thirst centers are right next to each other. Sometimes making it difficult to realize if you are thirsty or not. Quench your thirst with water and maybe electrolytes (sodium, magnesium and potassium), even though you won’t get as big of a dopamine hit as you would from eating food. Then you can decide if you were actually hungry. Also, ask yourself, why are you eating? Is it to fill the void? Netflix needs something crunchy? What other things can you do to fulfill that need that is not hunger eating? Volunteer, a bike ride or walk, talking to friends on the phone or writing a letter, dare I say yoga; find something satisfying to you.
Early warning signs of insulin resistance: sweet cravings, nap after a meal, fat tissue in the abdominal region (can you see your own toes), fatigue after going up a flight of stairs.
Check your numbers: In general your blood sugar should be under 100 when in a fasting state (12-14 hours fasted). Blood sugar levels over 120 is diabetic; 100-125 is prediabetic range- an insulin resistance range. Note black coffee may increase blood sugar levels due to stress.
So you can have a blood sugar level in range but insulin is high; you need to be checked for insulin resistance as well. Ask your doctor to test your fasting insulin (it should be between 2-5 ideally); 8-10 is high and 20 is crazy high.
Inflammation damages cells, causes dysrhythmia in our hearts; as is the case with A Fib. Inflammation damages mitochondria which are what produce the energy in all (heart) cells, this becomes damaged and dysfunctional as well.
Source of inflammation: high sugar, high insulin, infections (oral or systemic), Epstein Barr Virus (a smoldering type of inflammation, dysbiosis, mold or mycotoxins, plastics, paragons, glyphs-hates, EMFs, allergies, cytokines from omega 6 oils, and chronic stress. Stress hormones give the ability for fight or flight sympathetic response. Chronic stress drives sugar which increases insulin. To make matters worse, when we are stressed or tired, we tend to mindlessly go for quick and dirty energy. Sugary stuff.
Autophagy is the bodies’ built in system of recycling itself. It is how we regulate protein in our body. Autophagy is triggered in a low carb diet, fasting, exercise, in other words, in a low insulin state. We need insulin for a short period of time and long periods of low insulin for repair as we age.
The growth or repair stage is regulated by insulin- the master hormone.
Mitochondria become more efficient when you are not eating; so no snacking between meals. Stay hydrated between meals. When you drink water your stomach will expand and you will feel satiated and then you can fast longer. Shoot for a 16 fast and an 8 hour feeding window or fast dinner to dinner. The key here is to shoot for 2 solid nutrient dense, (including good healthy fats) meals. You shouldn’t feel sluggish after eating. It is best to avoid grains, rice soy corn, and processed foods as they will be converted into sugar by the liver also avoid inflammatory mass produced seed oils.
Herbs that induce autophagy: polyphenols- resveratrol- the skin of grapes and blueberries supplement; curcumin, EGCG in chocolate and green tea, ginger, sage, rosemary, bergamot
When you fast, you reset your neurotransmitters. You will have a better relationship with food and water; more accurate sensations. If you have insulin resistance, diabetes, family history, overweight, then you should do an 18-24 fast (dinner to dinner). Please check with your health care practitioner or functional medicine practitioner before embarking on your journey. If you want more information regarding fasting, check out DrJockers.com
When your sugar levels are in range, there will be less inflammation, less insulin, less cell damage, time for cell repair and better immune function. Maybe now your body can concentrate on something else like getting a good stretch. I am down(dog) with that.
Disclaimer: The statements made in here have not been evaluated by the Food and Drug Administration and represent the professional opinion(s) of the author. The purpose of this is not to act as a personal physician to any reader and is not meant to directly or indirectly diagnose disease, dispense medical advice, or prescribe the use of any products or services as treatment for sickness or disease. This information is for educational purposes only. You should always cooperate with a licensed health professional of your choice with the goal of creating optimal health. Please consult your physician prior to implementing any of the strategies mentioned in this or starting any diet, exercise, or health program—especially if you are pregnant or nursing. Any application or use of the information, resources, or recommendations contained here is at your own risk.