You likely entered into the holiday season with the best of dietary intentions. After all, there’s certainly no shortage of news about the dangers of excess sugar consumption. Just this year sugar has been linked to everything from increased cancer risk to increased risk of heart failure. One of the more surprising studies found sugar contributed to a 50 percent increased risk for death—even when consumed in so-called safe doses.
But, if you’re like most Americans, chances are these headlines didn’t stop you from indulging in the sweet treats that are bountiful this time of year—it’s just once a year, right?
In light of this reality, we compiled a list of ways you can help your body recover from the 3-5 day sugar rush you just engaged.
1) Keep Eating
This may be surprising advice, but it’s true—the worst thing you can do after a sugar binge is skip meals. Studies have found that skipping meals over a long period of time activates BMI-increasing genes—not good.
After a few irresponsible days, your sugar stores are high. Dramatically cutting calories by skipping meals will only send your body into survival mode, causing it to hold on to these stores, rather than letting them go. In the days following a sugar binge, you’re best approach is to eat 4-5 small, low-fat meals a day, so that you’re metabolism stays revved up.
2) Choose Foods High in Fiber
Try eating high-fiber foods such as kale, leafy green salads or broccoli. These low-calorie foods will help move things along in your digestive tract while keeping you full and satisfied. The American Heart Association recommends adding 14 or more grams of fiber for every 1,000 calories consumed.
3) Drink More Water
With every sugar binge comes excess water retention, bloating and general soreness. Post-binge day, shoot for at least 76-80 ounces of water.
4) Increase Your Intake of 3 Key Sugar-Regulating Nutrients
There are three supplements that are especially effective when it comes to helping your body process sugar. In the days following a sugar binge, be sure to increase your intake of one (or all) of these:
- Cinnamon Extract: Cinnamon can dramatically influence how the body processes sugar. The spice has been clinically proven to support healthy glucose metabolism and blood sugar levels. Shoot for 250-500 mg a day for best results.
- Chromium: Chromium helps the body regulate and reduce blood sugar levels. You can find this in supplement form, but another option is to add a chromium-rich Brewer’s Yeast to your diet.
- Alpha-Lipoic Acid (ALA): While you can find ALA in foods like spinach and broccoli, its “damage control” effects require doses that are not likely to be found in foods. To boost insulin sensitivity and help the body better cope with a sugar rush, shoot for 200 mg a day.
5) Take a 45 Minute Walk
You can choose to take a long 45 minute walk, or three 15-minute power walks, but this post-sugar binge effort is a must. Walking will not only get your blood flowing—which is very cleansing—, it will boost your metabolism, burn more calories and support the health of your pancreas.
6) QUIT THE SUGAR!
Perhaps the most critical rule when attempting to recover from a sugar binge is to stop eating sugar. While this sounds simple enough, many will find it unthinkably difficult to adhere to this post-sugar binge rule. Why? Because sugar is incredibly addictive. In fact, one recent study found the sweet white stuff to be even more addicting than cigarettes and heroine. The best approach is to just quit cold turkey.
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