My sugar detox journal…hidden sugars to watch out for!

I finished my 21 days of trying my best to go off sugar.

HiddenSugarInfographicAlthough I am happy with my progress,  I am not entirely happy with how the 21 days went.

Why?

  1.  I had about 4 “cheat” days
  2. I didn’t cut out ALL sugar (for example: Honey, fruit and certain refined carbs)
  3. I don’t think I experienced the FULL BENEFIT of really detoxing from sugar… And this is what I am after – really getting to that point of moving beyond the withdrawal and cravings and starting to experience all the benefits.  Like…. better and a more stable mood, better sleep, clarity of mind, more energy and some weight loss.

So… What I am going to try to do over the next 21 days is to:

  1. Consistently cut out all forms of sugar (Including honey, fruit and hidden sugar in snacks – see this cool picture to the left…)
  2. Lower my overall carb intake (Mostly for me:  Bread; rusks; wraps; rice; potatoes; pasta; pizza)
  3. Decrease my caffeine intake to 2 cups max per day – mostly to help with the anxiety and insomnia.
  4. Trying not to get too ravenous (this is when I make my poorest food choices) – so filling my tummy with good stuff whenever I am hungry.

Here is a great list of all those other names under which sugar hides in foods:

According to the USDA and other sources, alternative sugar ingredients or names to watch out for when reading labels include:

There also “healthier” sugars, including coconut palm sugar, honey and blackstrap molasses. Generally since these are far less processed (especially real, raw honey), they are OK in moderation but still a source of sugar to keep to small amounts.

So today is another day 1 for me… wish me luck!

Love Helene x x x

DOES WHAT YOU EAT AFFECT YOUR SKIN? – Part 1

This has been a question that’s been asked for years by clients as well as skin care professionals. I remember as a student, we were told that it’s an absolute myth that what you eat like for example junk food, dairy or sugar can affect your skin.

Well, luckily since then we have moved on and have been enlightened by new scientific research to answer the question that YES – what you put into your body every single day doesn’t only affect your body weight (which is the main concern for many of us), but also your general health and subsequently your skin condition too!

This is a very personal thing and something you will probably figure out through trial and error. I have known about the potential adverse effects of sugar and wheat on the skin – but I believe I haven’t experienced it first-hand until recently. In my previous blog I wrote about my recent skin care woes in the form of redness, dryness and swelling (eczema) and a bout of mild adult acne on my face. Short term oral and topical medication worked for a while, but like most short-term solutions, the problem didn’t go away. At the first glimpse of stress/some irritant/cold dry air – it came back. Now I feel ready and desperate enough to try to find a long-term solution. Unfortunately with many of these kind of medical issues – it is often up to you to do your own research and figure out the long-term solution that will work for YOU. This can be a frustrating but a necessary path in the pursuit of obtaining your optimum health and wellness.

I will look at 2 of the most common dietary villains: SUGAR & WHEAT – and the potential of causing and/or aggravating 3 common SKIN ISSUES: AGEING, ACNE & ECZEMA (Acne & Eczema: Part 2).

SUGAR

Let’s start by clarifying this substance called sugar. Table sugar (sucrose) is made up of glucose and fructose and some say that FRUCTOSE is the real enemy. So this will include ALL the thousands of products in our grocery stores containing sugar often disguised with over 55 different names:

sugarGenerally speaking, if the food (can you really call it food…?) comes in a wrapper/box etc. it is called processed food and all processed food contain heaps of hidden sugars. And I’m not only talking about your sweet foods, check out the labels on your savory items too.

Fruits contain natural fruit sugar called fructose. So now what…? Fruits used to be an occasional treat for our ancestors.  Try to see fruit as an occasional treat or even one a day if you need to. Eat the fruit that you enjoy, but remember that certain fruits like mangos, bananas and pineapples are the highest in fructose. I’m not going to even talk about fruit juice… I think most of us realize by now that fruit juice is everything but healthy containing as much sugar as sugar laden fizzy drinks.

What about CARBS like bread, pasta and rice?  All foods high in carbohydrates rapidly convert to glucose when eaten. This subsequently causes a spike in your blood sugar levels and an increase in the secretion of insulin by your pancreas into your blood stream. Insulin has been labeled the fat storing and inflammation causing hormone.

WHEAT

Wheat is EVERYWHERE.  Just start checking food labels on anything from sauces, soups, ready-made-meals, deserts and all your “obvious” CARBS (breads; breakfast cereals; crackers; biscuits; pastries; pasta; wraps etc.) – and you will notice wheat is very much THERE.

Dr. William Davis, MD – author of the international bestseller: Wheat Belly states the following:

Wheat, more than any other foodstuff is woven into the fabric of the Western food experience.

Modern commercial wheat production has been intent on delivering features such as increased yield, decreased production costs and large-scale production of a consistent commodity.  All the while, virtually no questions have been asked about whether these features are compatible with human health.

Documented peculiar effects of wheat on humans include appetite stimulation, exposure to brain-active endorphins, exaggerated blood sugar surges that trigger cycles of satiety alternating with heightened appetite, the process of glycation that underlies disease and ageing, inflammatory and pH effects that erode cartilage and damage bone, and activation of disordered immune responses.

THE EFFECTS ON YOUR SKIN

AGING

skin ageing

Sugars in your bloodstream can permanently attach to protein like collagen and elastin in our skin and rest of the body. This process is called GLYCATION and results in the formation of harmful advanced glycation end products (AGEs).

Prevention.com says the following:  The more sugar you eat, the more AGEs you develop. “As AGEs accumulate, they damage adjacent proteins in a domino-like fashion,” explains Fredric Brandt, MD, a dermatologist in private practice in Miami and New York City. Most vulnerable to damage: collagen and elastin, the protein fibres that keep skin firm and elastic. Once damaged, springy and resilient collagen and elastin become dry and brittle, leading to wrinkles and sagging. These aging effects start at about age 35 and increase rapidly after that, according to a study published in the British Journal of Dermatology.

Dr. Perricone also states that:  At the point of attachment between the protein (collagen) and sugar molecule, there is a small mechanism creating inflammation, which then becomes a source of inflammation in its own right. This inflammation produces enzymes that break down collagen, resulting in wrinkled, sagging skin. In addition to inflammation, glycation also causes cross-linking in our collagen, making it stiff and inflexible where it was once soft and supple. Glycation creates “free radical” factories known as advanced glycation end products (AGEs), which also increase cellular inflammation.

A study was done demonstrating the ageing effects of sugar:

Scientists from the Leiden University Medical Centre in the Netherlands and Unilever in the UK measured the blood sugar levels of 600 men and women aged between 50 and 70. Photographs of these people were presented to a board of 60 independent evaluators. What these evaluators perceived in this study was that those with higher blood sugar levels looked older than those with lower blood sugar levels. The researchers also discovered that with every 1mm/liter increase in blood sugar, the perceived age of that person rose by five months!

 Dr. William Davis states in his book that: Wheat can exert age-advancing skin effects, such as wrinkles and lost elasticity, through the formation of advanced glycation end products.

 WHAT CAN YOU START DOING NOW?

Look out for products containing anti-oxidants; retinoids and AGEs fighting ingredients.

Some of my personal favourite anti-oxidant skin care products:

2015-05-26 16.53.56 Skinceuticals Phloretin CF:

I love this anti-oxidant serum.  It has a super light, liquid texture and a few drops are applied onto clean skin in the morning before your moisturizer and sunblock.  This is perfect for my oily and hyper-pigmented skin.

2015-05-26 16.51.56SkinMedica Vitamin C+E Complex:

This amazing anti-oxidant has a velvety/silky texture making it more suitable for more normal to dry skin types.  It is also applied only in the morning under your moisturizer and sunblock.

F30030X-w1000Neostrata’s Skin Active Anti-oxidant Defense Serum

This affordable anti-oxidant serum has a liquid clear gel consistency and glides onto your clean skin every morning before your moisturizer and sunblock.  Oily skin types could find that they do not need an additional moisturizer.  Personal tip:  Don’t apply too much, if you do and then try to rub it in it can form little “bits” on the skin’s surface.

All products available online at Dermastore.co.za and at all Skin Renewal branches nationwide as well as other medical aesthetic practises.

But you can’t get away from starting on the INSIDE.

Here, five steps to eat right and keep your skin looking its youngest.

I hope this blog has given you some useful information on how SUGAR AND WHEAT can cause havoc on your skin in the form of AGEING, ACNE AND ECZEMA (Look out for Part 2 where I will discuss Acne & Eczema!).

I will be writing about my efforts to eliminate sugar & wheat in the next couple of weeks!

Helene x x x