You probably know that sugar is not the best for you, but do you know how it’s impacting your pain and inflammation in your muscles and your joints? Sugar is, in fact, at the top of the list as one of the biggest contributors to pain. Numerous studies continue to prove that sugar promotes pro-inflammatory markers. Why is that important? Chronic low level and systemic inflammation contributes to many of the health conditions that we face. In fact, 90% of all chronic disease is associated with inflammation. Show
Rather watch or listen than read? Let’s discuss five different ways that consuming added sugars in your diet contributes to inflammation and therefore, pain. 1) Stimulates free fatty acids in the liver When free fatty acids are digested by the body, the compounds that are released contribute to pro-inflammatory markers. 2) Produces Advanced Glycolytic end products (AGEs) When sugar is combined with a protein or fat in the bloodstream, oxidation or inflammation in the body occurs. 3) Causes leaky gut Increased sugar intake can contribute to leaky gut, also referred to as intestinal permeability. We have tight junctions in our gut that function as a protective barrier to not let toxins and pathogens move through into our bloodstream. However, in the case of leaky gut, these tight junctions break down and foreign invaders can pass through to the bloodstream. This, in turn, creates an immune response. This can also contribute to leaky brain. Leaky brain is where these pathogens, toxins, and foreign invaders cross the blood-brain barrier and can contribute to brain fog, loss of clarity, memory issues, etc. 4) Increases LDL When we have increased LDL from overconsumption of sugar, there is an increase in inflammatory markers, specifically C-reactive protein. 5) Causes weight gain Increased sugar consumption can lead to weight gain, which thereby increases your insulin resistance as well as inflammation. That can contribute to a whole cascade of other symptoms. In one study that was performed, the participants who drank 40 grams of added sugar a day (one soda), increased their insulin resistance, inflammation, and LDL markers. Also, consuming 50 grams of fructose within 30 minutes can increase your C-reactive protein, an inflammatory marker. Lastly, 50 grams of refined carbohydrates in the form of white bread can increase your pro-inflammatory marker, niuclear factor-kappa B (NF-kappa B), and increase blood sugar. Now you have a little bit of a better understanding of how sugar impacts your body, specifically inflammation, and therefore pain. If you’re in a chronic inflammatory state, you’re pain will likey be higher. Your first step in evaluating sugar is to track it. See how many grams a day you are consuming. There is a difference between natural sugars and added and refined sugars. That doesn’t mean you need to eat six fruits a day, however. As it relates to added sugars, you want to have less than 20 grams of sugar. That means you have to think about how many grams of sugar is in your creamer, salad dressing, tomato sauce, etc. In most cases, there is high fructose corn syrup in those as well. You want to evaluate how many grams a day you’re actually getting and then begin to slowly decrease it. You don’t need to do it overnight. It is important to recognize that if you are consuming a lot of sugar, you can have a significant die-off reaction as you begin to eliminate those sugars from your diet. Just begin to slowly work them out of your diet and transform to a more natural, whole food plan. Muscle cramps result from an involuntary contraction of the skeletal muscles and are a common symptom of dehydration, fatigue, poor circulation, and nerve compression. Muscle fatigue from improper conditioning or prolonged exercise is a common cause of muscle cramps. Other common causes include sitting in one place for a long period of time and vascular disorders, both of which decrease blood circulation to the muscles. Leg cramps, sometimes called charley horses, are sudden and uncontrollable muscle contractions or spasms. They can occur with exercise or while sleeping and usually resolve just as quickly as they came. The pain from muscle cramps can be intense, but can often be relieved with gentle stretching and massage. Electrolyte depletion in the blood can also lead to muscle cramps. In rare cases muscle cramps can be a symptom of kidney disorders. The endocrine condition diabetes may be accompanied by cramping of muscles in the legs and arms, and hypoglycemia, or low blood sugar, can also cause muscle cramps. Depending on the cause, cramping may occur in one muscle or a group of muscles, and it may be accompanied by sharp pain and a hard visible lump in the muscle. Muscle cramps may be a sign of dehydration and electrolyte imbalances, which can result in shock or coma and may be life threatening. Seek immediate medical care (call 911) if you, or someone you are with, have symptoms of severe dehydration, such as loss of consciousness and no urine production. What other symptoms might occur with muscle cramps?Muscle cramps may accompany other symptoms that vary depending on the underlying disease, disorder or condition. Symptoms that frequently affect the muscles may also involve other body systems. Muscle symptoms that may occur along with muscle crampsMuscle cramps may accompany other symptoms affecting the muscle including:
Other symptoms that may occur along with muscle crampsMuscle cramps may accompany symptoms related to other body systems including:
Serious symptoms that might indicate a life-threatening conditionRarely, muscle cramps caused by dehydration may be so severe that a life-threatening situation can develop. Seek immediate medical care (call 911) if you, or someone you are with, have any of the following symptoms:
What causes muscle cramps?Muscle cramps result from an involuntary contraction of a skeletal muscle. Overuse, prolonged exercise without proper conditioning, and fatigue are common causes of muscle cramps. In addition, dehydration and depletion of electrolytes, including magnesium, calcium and potassium, can lead to muscle cramps. Diabetes-related artery disease might reduce circulation to a muscle and cause cramping. Not moving a muscle for a long period of time may also lead to muscle cramps when circulation is reduced or a nerve is compressed. Cramping can also result from low blood sugar (hypoglycemia). Musculoskeletal causes of muscle crampsMuscle cramps may have musculoskeletal causes including:
Other causes of muscle crampsMuscle cramps can also have other causes including:
Serious or life-threatening causes of muscle crampsIn some cases, muscle cramps may be a symptom of severe dehydration, a loss of body fluids and electrolytes that can be life threatening and should be immediately evaluated in an emergency setting. Questions for diagnosing the cause of muscle crampsTo diagnose your condition, your doctor or licensed health care practitioner will ask you several questions related to your muscle cramps including:
What are the potential complications of muscle cramps?Because muscle cramps can be due to serious conditions, failure to seek treatment can result in serious complications and permanent damage. Once the underlying cause is diagnosed, it is important for you to follow the treatment plan that you and your health care professional design specifically for you to reduce the risk of potential complications including: Can high sugar cause leg cramps?Leg pain and cramps often occur as a result of nerve damage called diabetic neuropathy. If diabetes damages nerves in your arms or legs, it's called diabetic peripheral neuropathy. This condition can be a direct result of long-term high blood sugar levels (hyperglycemia) in those who have diabetes.
Can too much sugar give you cramps?Excess sugar that cannot be broken down and absorbed by the body will be left to sit in the bowels, where it ferments. This sugar moves more slowly through the large intestine, feeding bad bacteria and yeast, and causing a build-up of gas. This gas can cause cramping, spasms and pain.
Are muscle cramps part of diabetes?Muscle cramping is a relatively common manifestation of DM. It can be the result of electrolyte imbalances, hypoglycemia, peripheral vascular disease with arterial insufficiency, and/or peripheral neuropathies. The cramps tend to be more common in the lower extremities and may be seen more commonly at night.
Can too much sugar affect your muscles?It is widely known that overconsumption of sugar causes obesity, diabetes, and heart disease, but did you know that it could be contributing to your muscle and joint pain as well? THERE'S NOTHING SWEET ABOUT INFLAMMATION! Research shows that the consumption of foods high in sugar can cause inflammation.
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Can too much sugar cause muscle cramps
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