Tag Archives: sugar

Happy New Year! New Body Anyone?

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FRAILITY………………………………………………………………………….VIRILITY

I have been a family physician for over 35 years!  I  kinda miss my younger body.  I know it is not coming back but there are some things one can do to improve.  I don’t know where you are on the continuum above, but wherever you are, there is wiggle room for change!

In the year ahead, I am going to explore different aspects of aging and what can be done to slow it down a little.   Every few weeks, I will talk about a different topic.  I would love some company along the way…..and would appreciate any comments please!

Let’s start with your MOUTH (oropharynx)

Your MOUTH is part of your gastrointestinal track.  The GI track extends from your mouth to your “other end.”  In between there are a lot of different places that could be good stopping points (for discussion – not food).  Anyway, beyond your mouth there is your esophagus, stomach, small intestine, and large intestine.  All told this is about 30 feet of track.  If it wasn’t curled up and packed so well we would take up a lot more room!

As you age you may develop a decrease in saliva (spit) production and develop a DRY MOUTH.  Certain medications can make this worse.  A common one that causes mouth dryness is benadryl.  Eventually, the transfer of food from your mouth to your  pharynx (throat) may be altered.  Studies have shown that up to 60% of older people without any symptoms have some abnormal transfer of food from their mouth to their throat

Also, your mouth has a lining called the oral mucosa.  As you get older, this lining gets thinner.  Your gums tend to recede.  This in turn causes the base of the tooth  to be exposed and you become more susceptible to root cavities. You may lose some of your teeth and not be able to chew your food as well.  This in turn can affect your nutritional intake.

In addition, inadequate flossing of your teeth can lead to increased inflammation of the gums.  Chronic inflammation has been linked to a variety of diseases.  Your dentist bugging you to floss is NOT JUST ABOUT YOUR TEETH! 

So………..  what are a few steps to take in the new year to protect this little area of your body and avoid downstream consequences?

1 – IF YOU HAVE TEETH, take care of them.

2- If you have not been getting regular dental cleanings, start.

3- Floss daily (gently)

4- Avoid medications that cause oral dryness (benadryl is one such medicine)

5- AVOID sugary foods, especially at night right before bed.

6- AVOID COLA DRINKS – They have a low pH and drinks with  a pH <4.0 are potentially harmful to your teeth.  The pH of cola drinks is  2.6 (I have been binging on diet lemonade which is pretty acidic and think I need to stop) Water is good.  Water is neutral

7- AVOID smoking.  It causes some pretty nasty mouth cancers.

Your  “new body” can start with good mouth care.

Remember, your mouth may not be what you think of first when considering a new body.  But it is directs a lot of traffic and needs a lot of care!  It’s a good place to start…..and we can move on from there!

MAY YOU BE happy, HEALTHY, and wise in 2025.

Alternatives to Sugar – the Good and the Bad

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Since excessive sugar consumption leads to obesity and other health problems, what are the alternatives, other than never enjoying the “sweet life?”

Fortunately, there are some.  I have listed 4 common ones to choose from below………….BUT I WOULD ARGUE FOR A DIFFERENT CHOICE.  (SEE # 5)

#1. Stevia – made from the leaves of the Stevia plant

  1. 200 – 400 x sweeter than table sugar
  2. can have a bitter aftertaste
  3. can be used for baking but can alter the texture of food

#2.  Sugar alcohols – erythritol, xylitol, and sorbitol

  1. sweet carbohydrates with fewer calories and resistant to digestion
  2. xylitol is common in sugar free chewing gum and mints
  3. erythritol is the main ingredient in Truvia and has fewer GI side effects and can be used in baking
  4. Sorbitol has a smooth feel in your mouth but can act as a laxative in large amounts

#3.  Sucralose (Splenda)

  1. this one is ARTIFICIAL
  2. made from sugar by replacing three hydrogen-oxygen groups with chlorine atoms
  3. 400-700 x sweeter than table sugar
  4. can be used in baking, BUT at high temperatures may break down and possibly form some carcinogens

#4.  Aspartame (Nutrasweet or Equal)

  1. Artificial
  2. 180- 200 x sweeter than table sugar
  3. can give an aftertaste
  4. breaks down at high temperatures

AND FINALLY, AN EVEN BETTER ALTERNATIVE!!

#5  Monk Fruit (luo han guo)

  1. A small melon, known and grown for 800 years
  2. No known toxicity – recognized by FDA as safe for all, even children and pregnant women
  3. 150 – 250 x sweeter than table sugar, but has 0 calories
  4. has antioxidants and possibly some anti-cancer properties
  5. more expensive and less available in the US than Stevia
  6. can be used for baking

 

If you would like to try out Monk Fruit, here is a brownie recipe from a website called The Smart Cookie (check it out)

Frosted Chocolate Brownies

Brownies:

1/2 cup yogurt

1/4 cup milk

1 egg

1 tsp baking powder

1/2 cup dates (5 large)

1/4 cup Monk Fruit in the Raw

1/2 cup rolled oats

1/4 cup Special Dark cocoa powder

Frosting:

1 ripe avocado

1/2 cup yogurt

1/4 cup chocolate chips, melted

1/4 special dark cocoa powder

1/4 cup Monk Fruit in the Raw

2 dates

1 tsp vanilla

Preheat oven to 350F.  Grease an 8×8 pan (or a smaller pan, if you want thicker brownies).  In the bowl of a food processor, combine all ingredients for brownies. Blend until completely incorporated with no oat or date chunks.  Pour into prepared pan and spread into an even layer.  Bake in preheated oven for 15 minutes (baking time may change if you use a different pan), until a toothpick comes out clean.  Once brownies are done, remove from oven and let cool.

Quickly rinse out your food processor and dry (it’s not necessary to completely clean it).  Then, to make frosting, combine all ingredients in the bowl of food processor.  Blend until smooth and thick, with all ingredients compeltely mixed.  You should be able to take a spoonful of the frosting and tip it upside down without ot falling off.  Spread frosting on top of baked brownies and chill for at least one hour.  Then, slice into 9-16 squares and serve.

ENJOY THE SWEET LIFE WITHOUT THE NEGATIVE EFFECTS OF TOO MUCH SUGAR!

(Alas, this was the second writing of this post.  Had it all ready and accidentally hit the delete button.   I hope the “redo” did not convey my frustration!)

THE BITTER TRUTH ABOUT SWEETS

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This year I am trying to treat my 63 year old frame a little better.  Indulging in a sugar binge in front of a screen (always one of my favorite things) didn’t seem to affect me as much when I was a young thing.  Now, I wish I had not practiced that bad habit so much.  But, of course, I did not know the damage I was doing.

I am wiser now.  I am OLDER now.  The first I like.  The second, not so much.  Anyway, I have learned of the detrimental effects of sugar on the human body.  In small amounts, it can sweeten life.  But we don’t use it is small amounts, do we?

HOW DOES SUGAR DESTROY YOU?  Let me count the ways……….

  1.  First I will state the obvious.  Sugar makes us fat!  Even our children. About 1/3 of adolescents and children in the United States are now considered  overweight.  Obesity tripled from the 1970s to 2000.
  2. With the obesity that follows high sugar consumption, there is an increased risk of diabetes, high blood pressure, and heart disease.
  3. Obesity is an underlying cause for joint disease.  It has been said that for every pound gained, there is an added 5 pounds of pressure on your knees.  WHAT A PAIN!
  4. Obesity increases your risk of certain cancers

THEN THERE ARE SOME LESSER KNOWN RISKS……

OBESITY is associated with a 1.5 fold increase in your risk of developing ALZHEIMERS.   It seems that this risk is most closely associated with midlife obesity.  That spare tire in middle age hurts more than just your golf game!

Finally, SUGAR CAN HURT YOU BEFORE YOU ARE BORN!   In one study, sugary beverages consumed by the mother were associated with increased weight in their school-aged children.  For every serving of a sugary drink consumed during the second trimester in this study, there was a 0.15 kg/m2  increase in fat mass.  Even that BUN IN THE OVEN is not safe.

So needless to say, many of us need less sugar in our diet.    Sugar is an ADDICTIVE ENEMY, so it may be best to try to avoid it completely for about 6 weeks to lessen the craving for it.

It is a challenge, but one well worth it.  Take it and let me know how you feel afterward!