- 3 min read
Sugar is something we consume every day. It's in our coffee, in our tomato sauce and in that chocolate bar we treat ourselves to. It can be easy to overload on sugar, sometimes without being aware of the negative effects excessive sugar is having on our bodies and minds. Many of us are addicted to sugar and we actually get cravings and withdrawals from it- similar to drug addiction!
Sugar’s effect on the brain;
Sugar fuels every cell in the brain and influences brain chemicals, too. Overloading on sugary foods may alter the brain receptors that regulate how much we eat. In laboratory studies, rats that binged on sugar had brain changes that mimicked those of drug withdrawal. In humans, just seeing pictures of milkshakes triggered brain activity similar to that seen in drug addicts.
Researchers think a pattern of withholding and bingeing (not the sugar itself), may lead to addictive-like behaviour and even brain changes. Sugar influences the same "feel-good" brain chemicals - including serotonin and dopamine - as illicit drugs. When these chemicals are released into the bloodstream they last for a short time and when they are depleted this causes a mini-withdrawal, which can cause you to crave more sugar. The more sugar you consume the more your body adapts, so similarly to drug addiction, you need more and more sugar to get the same 'high'.
Other negative effects of excessive sugar on the body;
Apart from the confusion that the body and mind goes through when you’re addicted to sugar, there are other health risks from over indulging in sweet treats. Excessive sugar in the diet can cause low energy, mood swings, metabolic imbalance, obesity or weight gain, heart disease, diabetes (type 2), high blood pressure, tooth decay and has been linked to Alzheimer's disease and dementia. Sugar is highly acidic and because of this can cause inflammation in the body. And… if the above list isn’t scary enough, sugar is known to ‘feed’ cancer cells, speeding their growth in the body. Read more here; http://bit.ly/2hdOUHg
The yo-yo effect of sugar;
A 'sugar high' happens when, for example you eat cake and the sugar in that treat - called a simple carbohydrate - is quickly converted to glucose in your bloodstream. Your blood sugar levels rise and spike when simple carbs are eaten alone - for example when you grab a mid-afternoon chocolate bar or biscuit. All simple carbs are absorbed quickly, especially the processed, concentrated sugars found in syrup, fizzy drinks, sweets and table sugar. Simple carbs are also found in fruit, veg and dairy products - but fibre and protein in these foods cause slower absorption and provide wholesome nutrients, so the sugar spike doesn’t happen.
The 'sugar low' happens because after a sugary snack, your pancreas releases the hormone insulin to move the glucose out of the bloodstream -- and into your cells for energy. As a result, experts say, your blood sugar level may drop pretty dramatically. That afternoon chocolate bar has set you up for more bad eating. When you have a very high spike followed by a very low drop, you tend to get hungry again. Low blood sugar leaves you feeling shaky, dizzy and searching for more sweets to regain that sugar "high."
So how much is too much?
For adults the total sugar daily consumption shouldn’t make up more than 5% of your daily calorie intake- that’s a maximum of 30 grams (roughly 7 sugar cubes). And for children it’s 19 grams (5 sugar cubes) for 4-6 year olds and no more than 24 grams ( 6 sugar cubes) for 7-10 year olds.
How to limit your sugar intake;
Take the following steps to kick the sugar habit. The less you eat, the less you will want as your taste buds get re-trained;
Make sure you eat a balanced diet with enough fruits and vegetables
Drink extra water
Check food labels and choose those that don’t contain sugar
Eat high protein foods- they digest more slowly and keep you feeling fuller for longer. Choose lean meats, fish, eggs, nuts and beans
Include fibre- whole grains and fruit and veg again. This will keep you full for longer and help fight any sugar cravings
Avoid obvious sugary foods and drinks- fizzy drinks, chocolate, cake, sweets and also be aware of the added sugar in convenience foods such as baked beans, tomato sauce and pre-packaged meals.
Also, starch converts to simple sugar- so cut down on foods containing white rice and flour such as pastries, bagels, white bread, crackers and also chips and crisps.
If you feel that you need a bit of help with kicking the sugar our Sugar Reduction Hypnosis Programme can help. Read more on our treatments page.
- 4 min read
The very good reasons to stop smoking;
We all know smoking is bad for you, but how exactly does quitting make your life better? When you quit this habit for good you will see the following benefits in your life;
Longer & Healthier Life
Smoking related diseases including heart disease, lung cancer, chronic bronchitis and emphysema cause premature death in nearly half of all long term smokers!
One third of all cancer deaths are caused by smoking, including lung, mouth, lip, throat, bladder, kidney, stomach, liver & cervical cancer.
Men giving up smoking by the age of 30 will add 10 years to their life. Even people who stop at age 60 will add a further 3 years to their life.
Preserving your beauty
Stopping smoking has been shown to slow the signs of ageing and reduce the appearance of wrinkles. A non-smoker’s skin is fed by more nutrients and oxygen than a smoker’s and this can reverse the sallow, lined facial skin that a smoker often has.
You’ll also have fresher breath, whiter teeth and less chance of gum disease and premature tooth loss than a smoker.
Better Breathing
Lung capacity improves by up to 10% within nine months of quitting and therefore you will breath more easily and cough less. Before the age of 30 the effects of smoking on your lungs may not be noticeable until you do some cardio exercise but as you get older the lung capacity diminishes. Giving up smoking means that you will be more likely to have a healthy, active lifestyle, rather than wheezing and feeling short of breath, even when just taking moderate exercise like climbing the stairs or walking.
Better Sex and Improved Fertility
Non-smokers find it easier to get pregnant. Stopping smoking improves the lining of the womb and can increase the potency of a man’s sperm. It also increases the chances of a healthy baby and reduces the chance of miscarriage.
Non-smokers have better circulation and improved blood-flow, which in turn increases sensitivity levels. Men who stop may get better erections whilst women may find they get aroused more easily and their orgasms could improve as well!
Less Stress
It’s a fact that smoking actually makes you more stressed, rather than the popular, but false belief that it calms you down. Scientific studies show that stress levels are lower in people who have stopped smoking. The addiction to nicotine causes smokers the stress of the ‘withdrawal’ and craving between cigarettes. This bad feeling is only temporarily satisfied by the cigarette, then the craving will begin again. When you stop this constant cycle you will no longer have the cravings and will feel more balanced mentally and physically. The improved levels of oxygen in the body will lead to increased well-being, health and happiness.
More Energy, Improved Smell and Taste
Cigarettes contain hundreds of toxic chemicals, these dull the senses of the body, especially your senses of smell and taste. When you stop smoking you will begin to be able to fully taste and smell properly again. Within 2-12 weeks of stopping smoking your circulation will improve making exercise easier & energy levels better! The increase of oxygen in the body boosts the immune system helping you to fight off colds/flu and also makes ex-smokers less tired and less prone to headaches.
Healthier & Happier Loved Ones
By stopping smoking you will be protecting the health of the people around you from the effects of passive smoking. Children who live with smokers have three times more risk of getting lung cancer in later life than children who live with non-smokers. Your loved ones will also have more peace of mind that you are going to be around for longer and live a healthier life once you’ve kicked the habit for good!
Financial Gain
How much will you save as a non-smoker?
From 10 per day From 20 per day
Per week £36 £72
Per month £144 £288
Per 6 months £864 £1728
Per year £1728 £3456
Over 5 years £8640 £17,280
Over 10 years £17,280 £34,560
Over 20 years £34,560 £69,120
Savings based on current RRP of 20 Marlborough Lights at £10
The Quitting Timeline
According to the NHS when you become a non-smoker;
After 20 minutes your blood pressure and pulse return to normal.
After 24 hours your lungs start to clear.
After 2 days your body is nicotine-free and your sense of smell and taste improve.
After 3 days you can breath more easily and your energy increases.
After 2-12 weeks your circulation improves.
After 1 year your heart attack risk is ½ that of a smoker.
After 10 years your lung cancer risk is ½ that of a smoker.
Hypnosis is the most successful way to quit!
Smoking is a habit. If you’ve tried to stop before with various methods (will power, patches, books or the latest gadget- the electric cigarette) and haven’t been successful it’s more than likely because these methods treat the symptom (nicotine addiction), not the habit. Habits are formed and then stored in the subconscious mind, during hypnotherapy we can bypass the conscious mind and communicate directly with the subconscious. In this way we treat the cause and get to the root of the habit, which allows us to change it for good! The technique I use is powerful, you will not want to smoke afterwards and there are also no unwanted side effects, such as cravings, mood swings or weight gain.
Research has shown that hypnotherapy is the most effective method of stopping smoking (New Scientist, 1992), much more effective than any other method.
- 1 min read
Healthy Habits Hypnosis is proud to announce that Flybe has selected Becca Teers's first book Unlimited: 7 Habits to Unleash Your Full Potential & Get the Life You Want, as editor's pick in this month's edition of Flybe Flight Time Magazine!! Here's an excerpt from the review:
"Do you feel that no matter how hard you try, your life is not exactly as you want it to be? Becca Teers reveals the essential mindset and practical habits that highly successful, motivated, happy people rely on to get what they want in life.
With powerful examples, inspiring quotes and tips and simple practical steps, this book will show you how to move towards achieving your goals and living a life you'll love!"
Read the full review here;
For more information and to buy the book go to www.unlimited-book.com
