A health newsletter for adults over 60 who want to live fully, stay engaged in life, and continue doing what they love! |
Why I Cut Back On SugarWe
all know sugar can negatively affect our bodies. Most people are aware that eating too much can lead to weight gain, insulin resistance, and low energy. But do you know what happens to your body at the cellular level when you consume sugar? Learning this was a game-changer for me. Understanding how sugar impacts my cells has motivated me to cut
back because I want my body to function at its best. Don’t get me wrong—I still enjoy a sugary treat now and then. But overall, I’ve noticed I feel so much better when I limit sugar. Interestingly, as I’ve reduced my sugar intake, I’ve also started craving it less and less! In a future newsletter, I’ll share some of the “hacks” I’ve learned to help cut back on sugar. But for now, let’s dive into how sugar affects your body
at the cellular level... |
The Cellular Effects of Sugar on Our Bodies1.
Chronic Inflammation- Excessive sugar consumption can trigger chronic low-grade inflammation in the body, which is a known driver of cellular aging. Inflammation can damage cells and tissues, impair their ability to regenerate, and increase the risk of conditions like arthritis, heart disease, and neurodegenerative diseases.
2. Oxidative Stress- High sugar levels can increase the production of free radicals, unstable molecules that can damage cells, proteins, and DNA. This oxidative stress not only accelerates cellular aging but also contributes to age-related diseases like cancer and neurodegenerative disorders.
3. Telomere Shortening- Telomeres are the protective caps at the ends of chromosomes that prevent DNA damage during cell division. Each time a cell divides, telomeres shorten. Shortened telomeres are a marker of cellular aging, and eventually, when they become too short, the cell can no longer divide and dies.
- High
sugar intake has been linked to telomere shortening, which accelerates the aging process at the cellular level and increases the risk of age-related diseases.
4. Advanced Glycation End Products (AGEs)- When you consume sugar, especially in excess, sugar molecules can bind to proteins and fats in your body, forming compounds known as Advanced Glycation End Products (AGEs). These AGEs damage proteins, including collagen and elastin, which are crucial for skin
and tissue elasticity.
- AGEs accumulate over time and contribute to the loss of skin elasticity, wrinkles, and sagging, speeding up the visible signs of aging.
5. Mitochondrial Dysfunction- The mitochondria are the energy producers in your cells, and excess sugar can overwhelm them, leading to reduced efficiency and increased production of free radicals. Damaged mitochondria contribute to faster aging and reduced energy production.
6. Impaired Cellular Repair- The accumulation of AGEs and oxidative damage from high sugar intake impairs your body’s ability to repair damaged cells. Over time, this accelerates aging because your cells can no longer keep up with the damage being done.
7. Impact on Stem Cells- Stem cells are essential for regenerating and repairing tissues. Excessive sugar consumption has been linked to reduced function and regeneration of stem cells, further limiting the body’s ability to heal and renew itself as you age.
CONCLUSIONBy cutting back on sugar, you can slow down cellular aging, protect your telomeres, and reduce inflammation and oxidative stress—key factors for healthier aging. Understanding this can help strengthen your resolve to resist sugar. Personally, I’ve found that the more I resist, the
easier it becomes each time. It’s like building a self-control muscle. Stay tuned for my next newsletter, where I’ll share some tips and tricks for reducing sugar intake! |
Questions for the TrainerIf I were to purchase one piece of equipment, what would your recommend? The best answer is simple: "The one you'll use." I always encourage people to choose exercises and equipment that they enjoy and can stick with. One popular and versatile equipment option is the
suspension trainer. This fitness tool consists of adjustable straps with handles that anchor to a sturdy point, like a door, beam, or tree. It allows you to perform resistance exercises using your own body weight. By changing your body position and the angle of the straps, you can target different muscle groups and adjust the difficulty of the exercises. It’s an excellent tool for building strength, balance, and flexibility. Here’s a link to a name-brand suspension trainer on Amazon. This is the kind I use with my clients. There are also less expensive versions available that would be a great alternative! If you have never used a suspension trainer and want to learn, I'd be happy to do a session with you to show you the basics. Do you have a question that I could include in the newsletter? Email it to kristen@togetherwon.com, or fill out the form on
the TogetherWon website: |
Get BODY, BRAIN, and BALANCE Training in the Comfort of Your Home
Are you interested in improving your strength, balance, and cognitive function, but feel like you need some guidance and accountability? I offer individual and small group training in the comfort and convenience of your home. Contact me today to schedule your FREE CONSULTATION &
BALANCE ASSESSMENT!
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Mediterranean Chickpea SaladHere’s a simple and delicious salad recipe that’s full of flavor and nutrients: Ingredients:- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 bell pepper (any color),
diced
- 1/4 red onion, finely chopped
- 1/2 cup feta cheese, crumbled (optional)
- 1/4 cup fresh parsley, chopped
- 1/4 cup Kalamata olives, pitted and halved
For the Dressing:- 3 tablespoons olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoon lemon juice
- 1 teaspoon dried
oregano
- Salt and pepper to taste
Instructions:Prepare the Salad: - In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, bell pepper, red onion, feta cheese (if using), parsley, and olives.
Make the Dressing: - In a
small bowl or jar, whisk together the olive oil, red wine vinegar, lemon juice, dried oregano, salt, and pepper until well combined.
Combine: - Pour the dressing over the salad ingredients and toss gently to combine, ensuring everything is coated in the dressing.
Serve: - Let the salad sit
for about 10-15 minutes to allow the flavors to meld. Serve it fresh, or refrigerate it for up to a day for even better flavor.
Optional Additions:- Grilled chicken or shrimp for added protein.
- Avocado for creaminess.
- Spinach or mixed greens for extra greens.
Enjoy!This Mediterranean Chickpea Salad is refreshing, filling, and perfect as
a side dish or a light meal. Feel free to customize it with your favorite ingredients! |
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