Tag Archives: Health Span

Excess Sugar Causes Chronic Inflammatory

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High sugar intake—especially added sugars and refined carbohydrates—is strongly linked to increased chronic inflammation in the body.

Consuming too much sugar can cause metabolic disturbances within your body. It can increase inflammatory mediators like C-reactive protein (CRP), interleukin-6 (IL-6), and tumor necrosis factor-α (TNF-α), shrinks the hippocampus, and lead to insulin resistance and low-grade chronic inflammation.

This chronic inflammation is associated with a higher risk of serious health problems, including heart disease, diabetes, obesity, and autoimmune conditions.

Excessive sugar consumption—from sodas and candies, cookies or other baked goods, or seemingly healthier foods like yogurt and granola. promotes a state of chronic, low-grade inflammation that can harm multiple organ systems over time.

The average American consumes about 17 teaspoons of added sugar per day, which is 57 pounds of added sugar consumption a year, far exceeding the recommended limits.

• Men: No more than 9 teaspoons (36 grams or 150 calories) of added sugar per day.
• Women: No more than 6 teaspoons (25 grams or 100 calories) of added sugar per day.
• General Guideline: Less than 10% of daily calorie intake should come from added sugars.

Consuming whole foods that contain natural sugar is okay. Plant foods also have high amounts of fiber, essential minerals, and antioxidants, and dairy foods contain protein and calcium.

Since your body digests these foods slowly, the sugar in them offers a steady supply of energy to your cells. A high intake of fruits, vegetables, and whole grains also has been shown to reduce the risk of chronic diseases, such as diabetes, heart disease, and some cancers.

Reducing your added sugar and high fructose corn syrup intake is strongly recommended to lower the risk of chronic diseases and improve overall health and well-being.

Source:  https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar

Health & Wellness, Building Wealth & Financial Freedom, and Gratitude!

Increasing Your Health Span

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“While aging is inevitable, how you age is something you can control.” ~ Lieutenant Colonel Nick Barringer, USA, Program Director, U.S. Military-Baylor University Graduate Program in Nutrition

Health span is vital as you age and involves being healthy to continue doing what you enjoy as you live longer.

Exercise and eating healthy (nutrition) are essential in increasing and maintaining your health span. Frailty is the state between a healthy and disease state. The longer you can fight it and keep it away, the healthier and more robust you can be.

Lt. Col. Nick Barringer, USA, Program Director, U.S. Military-Baylor University Graduate Program in Nutrition, suggest three foods to include in your diet that help you live long and healthy life.

Fish:  Fish is an excellent source of protein to preserve muscle mass; and it us also a source of healthy fats like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) that can help lower triglycerides and assist with cognitive functions.

A study of more the 4,000 Norwegians found regular fish intake, two to three servings per week, resulted in an average of 30% lower odds of frailty.

Nuts:  Nuts are full of protein and also fight frailty.  A study of more than 10,000 participants found nut intake of just 1.02 ounces, or 23 almonds, daily was the significant threshold to reduce the odds of frailty.

Carrots and Orange Peppers:  Beta-carotene has been shown to fight aging. Part of the aging process is oxidative damage to telomeres in your body. In essence, the shorter your telomeres, the older your biological age. High levels of beta-carotene in the blood have been shown to protect telomeres and brain.

Thus, nutrition, healthy diet, adequate sleep and regular exercise are essential to maximize your health span.

Source:  Nick Barringer, 3 Foods to Increase Your Health Span, Military Officer Magazine volume 21, issue 12, December 2023, pg 30.