By Susan Stewart, Licensed Insurance Agent
For my article in The Advisor last month, we covered improving our health through sun and movement, with the goal of needing less medical care. This month let’s keep talking about health and dive into the concept of food. Yes, it keeps us alive. It can also be poison to our bodies, or it can be healing. Eating needs to be intentional.
What if making small changes to the food you eat keeps you from needing to see a specialist? Copay and network worries are gone. Your body aches less. Your blood sugar drops. Your cholesterol stabilizes. Your weight may drop. What if there are changes or the discontinuation of certain medications? You will not only save money, but your body will thank you.
Here are a few small, simple steps to begin creating new and healthier food habits:
Decrease your sugar intake.
According to Science Insights, “Sugar affects nearly every system in your body, from your brain to your skin to the bacteria in your gut. In small amounts, it’s a normal fuel source. In excess, it triggers a cascade of changes: your liver converts it to fat, your blood vessels become inflamed, your skin ages faster, and your brain’s reward circuits start behaving as they do with addictive substances. The World Health Organization recommends keeping free sugars below 10 percent of your daily calories, roughly 12 teaspoons or 50 grams for someone eating 2,000 calories a day, with additional benefits at half that amount.
Where can you cut the sugar in your diet? First, look for some easy wins. A 12-ounce can of Coca-Cola has 10 teaspoons of sugar. That’s nearly all the World Health Organization’s recommended daily amount! How much sugar do you add to your coffee?
Read labels when you buy food. Look at the added sugars. You will be shocked by how much added sugar the food you pick up at the grocery store contains. A lot of the time it’s sugar you don’t even notice. When I investigated the ways manufacturers add sugar to food, I found 50 to 61 types of sugar, depending on the article. Those numbers don’t include artificial (keyword!) sweeteners.
If it comes in a box, don’t buy it.
According to an article by Lana Barhum at VeryWell Health, “Ultra-processed foods are primarily composed of chemically modified substances derived from food, including sugar, salt, fat, artificial colors and flavors, and preservatives. They contain minimal whole foods and low amounts of vitamins and minerals, resulting in limited nutritional value. Researchers have found various health risks related to these foods, including heart disease, mental health disorders, cancers, dementia, and diabetes.” According to an article in Women’s Health Magazine, ultra-processed food makes up 70 percent of our nation’s food supply. If that startles you, it should.
What are common processed foods? Chicken nuggets, fried chicken, hot dogs, packaged soups, potato chips, soft drinks, sweetened breakfast cereal, store-bought cookies, cheese crackers, frozen foods, deli meat, fast food, sodas, and energy drinks, to name a very few.
What alternatives can you use to replace the sugar and processed foods in your diet?
Again, start by reading labels. Be aware of what you’re going to put into your body. You wouldn’t put Kool-Aid in your gas tank, right? Shop the outside aisles at the grocery store: meat, dairy, and fresh or frozen fruits and vegetables. You’ll find that you feel more satisfied without the additives. You’ll find that you don’t feel as bloated or have as much acid reflux. The way I look at it, if I trade Coke Zero for sparkling water, that’s good. If I trade those yummy, flavored creamers for plain half and half, that’s good. Oreos? They can stay on the shelf at the store.
What if adding sun, movement, decreasing sugar, and processed food makes you feel better? Start small. Pick one or two areas that you could choose more wisely. I personally testify that when those small changes make a difference to how you feel and your overall health, you’ll look for another change to make.
This article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making any changes to your health or wellness routine.
