how to recover from a sugar binge
What does sugar make you feel sick anyway?
Sugar causes inflammation in the body in two ways:
feeds “bad’ inflammatory gut microbes: this can include certain bacteria as well as yeasts.
causes blood sugar imbalances (especially if eaten alone, or in large quantities)
Because sugar feeds bad bacteria & other microbes, it can cause:
gas and bloating
diarrhea
gut pain
heartburn and reflux
constipation
brain fog
headaches
fatigue
body aches and pain
How bad bacteria and yeasts cause iflammation:
they release toxins and byproducts such as aldehydes that ubild up and need to be detoxified
they trigger the immune system to release inflammatory cytokines
they can cause leaky gut, which promotes an immune response and inflammatory cascade
they cause high blood sugar and free radicals
10 TIPS TO RECOVER FROM A SUGAR BINGE QUICKLY:
stay regular
make sure you’re having a bowel movement every day with lots of fibre, fluids, and ginger tea or magnesium citrate.
stay hydrated
Help your body process the sugars by keeping hydrated; have lots of fluids as well as electrolytes. This helps flush out excess sugars as well as byproducts from bad bacteria such as d-lactate, aldehydes, LPS and other toxins.
get your protein
Protein helps your body balance your blood sugar so you don’t have too much of a sugar “crash”.
FIBRE IS YOUR FRIEND
Fibre not only helps keep you regular, it also helps mop but toxins released by bad gut bacteria, and the fermentation by healthy gut bacteria also creates anti-inflammatory, gut healing “postbiotics” - short chain fatty acids. If fibre makes you gassy and bloated, start with small amounts of low FODMAP fibre such as ground flax, oats, quinoa, green beans and berries.
exercise & sweat it out
Use the extra sugars floating around your bloodstream for energy by doing some exercise! Your muscles use sugar, so instead of it floating around causing inflammation, your body can use it and burn it up. Sweating also helps to detoxify by products of sugar metabolism.
GET YOUR ANTIOXIDANTS
Increase your antioxidants, or add an antioxidant supplement such as vitamin C, resveratrol or quercetin. Antioxidant rich foods include: berries and cherries, orange root veggies, citrus, fresh herbs and spices, broccoli, kale, cabbage, cauliflower onion and garlic, tea and coffee, dark chocolate.
ADD FERMENTED FOODS
Fermented foods contain probiotics, acids and enzymes that can help settle an upset stomach and balance gut bacteria.
tRY A PROBIOTIC
Probiotics are healthy gut bacteria that help conquer inflammation and optimize digestion.
SIP A SOOTHING TEA
Try a tea to support digestion and reduce inflammation such as chai, peppermint, ginger or fennel.
ANTIMICROBIAL SUPPLEMENTS
Excess sugar, especially if you already have a gut microbiome imbalance (dysbiosis), and especially if it’s been a habit for a while, may require an antimicrobial (kills bacteria, yeasts etc) supplement to balance your microbiome. These includ oil of oregano, garlic and berberine containing herbs.
However, this is a delicate process that is unique to each individual and, if done incorrectly, can make you feel much worse. This is often step 1 of a 4 step gut healing protocol I use with clients.
To get your personalized gut healing plan, book your session today!
PREVENTING SUGAR BINGES
GET YOUR SLEEP
sleep helps keep hunger hormones low and mood high which helps reduce cravings for a “pick me up”.
boost your FEEL GOOD HORMONES
Move your body, spend time with loved ones, sing and dance, do the things that bring you joy!
SUPPORT YOUR NEVOUS SYSTEM
When you’re feeling happy, calm and grounded, it’s easier to make healthy choices, rather than reaching for food to self-soothe. Try adding some deep breathing, yoga or meditation to your routine.
EAT TO BALANCE BLOOD SUGAR (aka prevent the “hangries”)
Eat regularly, with a combination of protein + fibre + fat at every meal and snack to keep cravings at bay.
