Salt (Sodium): Protecting Your Blood Pressure.
Salt intake is directly linked to blood pressure, and women in their 40s and 50s are at an increased risk for hypertension.
- The Recommended Limit: No more than 2,300 mg of sodium per day.
- This is roughly 1 teaspoon (6g) of total salt.
Where it Hides: About 70–75% of the salt we eat comes from processed, packaged, and restaurant foods, not the salt shaker on your table.
Challenge: Measure how much salt you consume daily. You will need to track everything you eat (especially sauces).
What Helps:
- The “Salt Swap”: Since taste buds can dull slightly with age, use lemon juice, garlic, or vinegars to brighten the flavor of food instead of reaching for the salt shaker.
- Potassium is Your Friend: Eating more potassium-rich foods (like bananas, spinach, and sweet potatoes) can help your body flush out excess sodium and lower your blood pressure.
Sugar: The “Added” vs. “Natural” Distinction
Guidelines refer specifically to added sugars (the kind in soda, baked goods, and dressings) and free sugars (found in honey, syrups, and fruit juices). You do not need to limit the natural sugars found in whole fruits and vegetables.
- The Recommended Limit: No more than 6 teaspoons (24–25 grams) per day.
Challenge: Measure how much sugar you consume daily. You will need to track everything you eat.
Where it hides: Everywhere
There are over 60 different names for added sugar used on food labels. Food manufacturers often use multiple types of sugar in small amounts so that “sugar” doesn’t appear as the first ingredient, even if the total amount is very high. On the food label: look for the line that says “Includes [X]g Added Sugars.”
Reducing Sugar can cause discomfort!
What Helps?
1. Prioritize Protein and Healthy Fats
Protein and fat are your best allies because they digest slowly and do not cause the insulin spikes that lead to “crashes.”
- The Strategy: Every time you eat, ensure there is a source of protein (eggs, chicken, beans, Greek yogurt) and a healthy fat (avocado, nuts, olive oil).3
- Why it works: This keeps you feeling full and provides a steady stream of energy, which prevents the “emergency” hunger signals that your brain interprets as a need for sugar.
2. Hydrate Aggressively
Many “sugar withdrawal” headaches are actually caused or worsened by mild dehydration. Sugar also helps your body retain water; when you cut it out, your kidneys may flush out more water and electrolytes.
- The Strategy: Drink 8–10 glasses of water a day. If you’re used to soda, try sparkling water with a squeeze of lime to satisfy the “fizz” craving.
- Tip: Add a pinch of sea salt or an electrolyte powder to your water if you feel dizzy or have a persistent headache.
3. Lean on Fiber and Complex Carbs
- The Strategy: Replace sugary snacks with high-fibre options, such as berries, apples, or roasted chickpeas.
- Why it works: Fiber slows down the absorption of any natural sugars you do eat, preventing the blood sugar spikes and drops that trigger further cravings.
4. Manage Your “Stress Hormones”
When you’re stressed, your body releases cortisol, which naturally makes you crave quick energy (sugar).
- The Strategy: * Short Walks: Even 15 minutes of light exercise can release endorphins that mimic the “high” you’d get from a treat. (Any movement will do)
- Prioritize Sleep: Lack of sleep increases ghrelin (the hunger hormone), making it nearly impossible to resist sugar the next day. Aim for 7–9 hours.
5. Use “Natural Sweetener” Bridges
If the transition feels too harsh, use these small “hacks” to trick your palate:
- Warm Spices: Cinnamon, vanilla extract, and nutmeg add a “perceived” sweetness to coffee or oatmeal without actually containing sugar.
- L-Glutamine: Some nutritionists suggest that this amino acid (available as a supplement or found in beef, chicken, and eggs) can help stabilize blood sugar and stop a craving in its tracks.
- Dark Chocolate: A square of at least 70–85% dark chocolate has very little sugar but provides the sensory experience of a treat.
What to Expect (The Timeline)
- Days 1–3: Usually the hardest. You may feel “flu-like” (headaches, fatigue).
- Days 4–7: Cravings start to dull. Energy levels begin to stabilize.
Week 2+: Your taste buds actually change. Foods like carrots or berries will start to taste much sweeter than they did before.
What is another name for Sugar?
1. The “-ose” Rule
Most chemical names for sugar end in -ose. If you see these, it’s added sugar:
- Sucrose (Table sugar)
- Dextrose
- Fructose (Fruit sugar, but “added” when extracted)
- Glucose
- Maltose
- Lactose (Milk sugar)
2. The “Syrup” and “Nectar” Family
Any liquid sweetener is essentially added sugar. These are often perceived as “healthier,” but the body processes them similarly to white sugar:
- High Fructose Corn Syrup (HFCS)
- Agave Nectar
- Maple Syrup
- Honey
- Brown Rice Syrup
- Malt Syrup
- Fruit Juice Concentrates (Apple or pear juice used to sweeten things like “all-natural” fruit snacks)
3. “Fancy” or Granulated Names
These often sound more “natural” or “unrefined,” but they still count toward your daily limit:
- Cane Juice / Evaporated Cane Juice
- Coconut Sugar
- Turbinado / Raw Sugar
- Muscovado
- Demerara Sugar
- Barley Malt
- Molasses
- Crystalline Fructose