Randi Brodmann, N.D. - Women's Wellness (2025)

26/08/2025

"The Law of Attraction: The Energy of Your Thoughts Manifests Positive Experiences, and Vice Versa."

Your thoughts really can have an impact on how things turn out. The Law of Attraction is a philosophy suggesting that positive thoughts bring positive results into a person's life, while negative thoughts bring negative outcomes. In other words, a positive mindset will attract more success and happiness than a negative one. It has to do with the energy of your thoughts. And this "law" applies to all areas of life including health, finances, and relationships.

"The Law of Attraction."

There are central universal principles that make up the Law of Attraction:

1. Like attracts like - This principle suggests that similar things are attracted to one another. It means that people tend to attract people who are similar to them, but it also suggests that people's thoughts tend to attract similar results. Negative thinking is believed to attract negative experiences, while positive thinking is believed to produce desirable experiences.

2. Nature abhors a vacuum - This principle suggests that removing negative things from your life can make space for more positive things to take their place.

3. The present is always perfect - This principle focuses on the idea that there are always things you can do to improve the present moment. While it might always seem like the present is somehow flawed, this principle proposes that rather than feeling dread or unhappiness, you should focus your energy on finding ways to make the present moment the best that it can be.

"How to Use the Law of Attraction."

According to this philosophy, you create your own reality. What you focus on is what you draw into your life. Here are ways you can incorporate the law of attraction into your own life:

1. Be grateful.

2. Visualize your goals.

3. Look for the positives in a situation.

4. Learn how to identify negative thinking.

5. Use positive affirmations.

6. Reframe negative events in a more positive way.

While the Law of Attraction may not be an immediate solution for all of life's challenges, it can help you learn to cultivate a more optimistic outlook on life. It may also help you stay motivated to continue working toward your goals.

Source: “Understanding the Law of Attraction,” Very Well Mind/com.

* Edited by Randi Brodmann, N.D.

25/08/2025

"Healthy Choice: Cherries!"

Cherries are a stone fruit, which means they have pits or seeds in the middle. This small yet powerful fruit is packed with vitamins, minerals and antioxidants! There are more than a thousand cherry varieties grown in the U. S. that fall into either the sweet or tart category. Bing cherries are the dark-red sweet variety, and Montmorency cherries are the bright red tart ones.

"Cherries Pack a Nutritional Punch."

A cup of pitted sweet cherries has approximately:

* 74 calories.

* 19 grams of carbohydrates (7% daily value).

* 0.23 grams of fat (0% daily value).

* 2.5 grams of fiber (9% daily value).

* 1.24 grams of protein.

* 5 grams of sugar.

Nutrient-wise, 1 cup of cherries has:

* 15 milligrams of calcium (1% daily value).

* 0.42 milligrams of iron (2% daily value).

* 13 milligrams of magnesium (3% to 4% daily value).

* 260 milligrams of potassium (6% daily value).

* 8 milligrams of vitamin C (9% daily value).

Aim for 1 cup of fresh cherries a day, or 1/4 cup of dried ones.

Health Beneftis Include:

1. Fights Inflammation and Free Radicals.

Red cherries get their rich color from anthocyanins and are high in polyphenols like flavonoids. These phytonutrients have antioxidant properties, which protect against inflammation and free radicals. Cherries provide the following antioxidants:

* Vitamin A (beta-carotene).

* Vitamin C.

* Vitamin E.

2. Promotes Restful Sleep.

Thanks to the fruit’s high levels of:

* Melatonin - a hormone that helps regulate the sleep-wake cycle.

* Serotonin - a chemical that helps your body make melatonin.

* Tryptophan - an amino acid that increases serotonin that promotes sleep.

3. Prevents and Eases Arthritis Pain.

A buildup of uric acid causes gout, an inflammatory arthritis. Eating cherries or drinking cherry juice every day can lower uric acid levels and ease the pain and swelling of arthritis.

4. Protects Your Heart.

A cup of fresh cherries has 260 milligrams of potassium, very little sodium and high amounts of plant sterols. High-potassium, low-sodium foods, eaten in moderation can help lower your blood pressure, reduce your risk of heart disease, and lower your cholesterol.

5. Improves Blood Sugar Levels.

Cherries are low on the glycemic index. Cherries also contain fiber from their skin, which slows blood sugar spikes as long as they’re not canned in syrup.

6. Soothes Sore Muscles.

Tart cherries and tart cherry juice may ease inflammation and soothe sore muscles after a workout. The anti-inflammatory and antioxidant properties of cherries work like nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen.

CAUTION: If you’re sensitive to salicylates, a natural plant chemical found in cherries and also used in aspirin, eating a lot of cherries can lead to an upset stomach and diarrhea.

Source: "The Cherry on Top: 8 Health Benefits of Cherries," Cleveland Clinic/org.

* Edited by Randi Brodmann, ND, CNC.

23/08/2025

"Lose What is Weighing You Down." (original post by Kim Teri)

We all carry burdens in life, but not all of them are necessary. Some can become heavy weights affecting our mental and emotional well-being. These can prevent us from experiencing true freedom and happiness. Emotional, mental, or physical weights that people carry around that are either superfluous and harmful, or do not have a necessary function, are referred to as "unnecessary burdens."

"Unnecessary burdens" can encompass a wide range of aspects of life, and understanding them is vital for personal growth and well-being. People often carry unnecessary burdens, from unresolved emotions to unproductive habits. By identifying and shedding these burdens, you can find a greater sense of lightness, well-being, and happiness. Take the first step towards eliminating what no longer serves you.

"Types Of Unnecessary Burdens."

1. Emotional Baggage and Unresolved Grudges.

2. Excessive Responsibilities.

3. Unrealistic Expectations.

4. Toxic Relationships.

5. Excessive Material Possessions.

6. Unproductive Habits.

7. Unnecessary Worry.

8. Regret and Guilt.

"How To Let Go Of Unnecessary Burdens."

Letting go of unnecessary burdens is an ongoing practice. It requires conscious effort and a commitment to living a lighter and more intentional life. Here are some strategies to help you:

1. Identify The Burdens.

Take some time to identify the burdens that are weighing you down. These could be physical possessions, negative thoughts, toxic relationships, or any other aspect of your life that feels burdensome.

2. Assess The Importance.

Evaluate the importance of each burden. Consider whether holding onto it is worth the negative impact it has on your well-being.

3. Practice Acceptance of the Situation.

Accept that some burdens are inevitable parts of life, but also recognize that you have the power to choose which ones to carry.

4. Let Go Of Attachments.

Many burdens arise from our attachments to people, things, or outcomes. Practice detachment by realizing that you cannot control everything and that letting go does not mean giving up.

5. Take Small Steps.

Letting go of burdens can be a gradual process. Take small steps towards releasing them, rather than trying to do it all at once.

6. Embrace Change.

Be open to new possibilities and opportunities that may arise once you release what no longer serves you. Trust that by letting go, you are creating space for positive growth and transformation.

7. Develop A Positive Mindset.

Focus on gratitude, self-compassion, and optimism. Surround yourself with positive influences, practice affirmations, and celebrate small victories along the way.

Source: "Letting Go Of Unnecessary Burdens: A Path To Lighter Living," Kobie Allison Psychology/com.

* Edited by Randi Brodmann, N.D.

21/08/2025

"Lift Each Other Up."

Helping each other succeed isn’t just an act of kindness it’s a powerful way to create lasting impact. When we lift others up, we unlock potential not only in them but also in ourselves. Whether it’s mentoring a colleague, sharing knowledge, or simply offering encouragement, our actions can ripple outwards in ways we may never fully see.

"Why Helping Others Succeed Is So Important."

When we lift others up, we create a ripple effect of positivity, growth, and opportunity. We build stronger teams, deeper relationships, and a more compassionate society. And most importantly, we remind ourselves that success is not a solitary journey it’s something we build together.

"The Science of Giving and Receiving."

Research in psychology has shown that helping others not only benefits the recipient but also brings immense fulfillment to the giver. Acts of kindness trigger the brain’s reward centers, releasing "feel good" chemicals like dopamine and oxytocin. Simply put, when you help someone succeed, you feel happier and more connected.

"Building Trust and Relationships."

Helping others succeed strengthens relationships and builds trust. When you support someone’s journey, you create a bond rooted in mutual respect and goodwill. These connections can open doors to future opportunities, partnerships, and shared successes.

"Success Is Not a Zero-Sum Game."

Success multiplies when shared. When you help someone else achieve their goals, you’re not taking away from your own accomplishments, you’re creating a network of mutual growth and opportunity.

Here are Practical Ways to Help Others Succeed:

1. Be Generous with Your Knowledge

Share what you know, whether it’s expertise in your field, lessons from your experiences, or valuable insights, your knowledge can be a stepping stone for someone else.

2. Celebrate Other People’s Wins.

Think of a time when you received unexpected recognition. It likely made you feel valued and motivated. By doing the same for others, you’re fostering a culture of positivity and support.

3. Offer a Helping Hand.

Look for opportunities to assist whether it’s helping a friend prepare for an interview, reviewing a colleague’s presentation, or simply listening when someone needs to talk.

4. Encourage Collaboration, Not Competition.

Instead of fostering rivalry, create opportunities for teamwork and collaboration. Working together often leads to better results than working in isolation.

5. Be a Source of Encouragement.

Words have immense power. Take the time to remind someone of their strengths and potential, especially when they’re feeling uncertain.

Source: "Helping Each Other Succeed," Widd Network/com.

* Edited by Randi Brodmann, N.D.

20/08/2025

"Your Life Does Not Get Better By Chance, It Gets Better By Change."

We often wish that if things were just a little different it would be so much better. Identify what it is you seek to change; write down steps to get you there; and start implementing those steps. Sometimes starting with the easy steps helps to motivate you. That increases your intention to continue on your path. Hold on to your intention, even if some days you don't make any progress. Small, steady steps most often lead to success.

19/08/2025

"Benefits of Swimming."

Swimming can help a person manage or lose weight, build strength, improve breath control, and improve their mental health. People may choose swimming over other forms of exercise for a range of reasons. It gives the body a thorough workout without the gravitational stress on joints, and has many advantages for people of all ages and fitness levels. Let's take a look:

1. It provides a whole body workout.

Swimming engages almost every major muscle group, requiring a person to use their arms, legs, torso, and stomach. In addition it also:

* Increases heart rate.

* Improves strength.

* Tones muscles.

* Enhances fitness.

* Helps manage weight.

2. It builds cardiovascular strength.

Cardiovascular exercise involves the heart, lungs, and circulatory system. In general, swimmers have a 49%-53% lower mortality risk than those who are sedentary, walkers, or runners. It can also help lower blood pressure.

3. It is easy on the joints.

Swimming does not put excess strain on a person’s joints. Someone with arthritis or a joint injury may find swimming a suitable exercise, as the buoyancy of water reduces stress on weight bearing joints.

4. It is suitable for all ages and fitness levels.

Swimming allows a person to go at their own pace, and it can be inviting for newcomers. Anyone can learn to swim at a very young age, and most swimming pools have a designated area for beginners and people who prefer to swim slowly.

5. It is good for people with injuries.

A person with an injury or condition such as arthritis may find it difficult to do high impact, high resistance exercise. They may prefer swimming because the water gently supports the skeletal muscles.

6. It is good for people with disabilities.

People with a physical disability may find that swimming, or walking and exercising in water, is ideal because water provides resistance as well as support.

7. It's good for the lungs.

In addition to building cardiovascular strength, swimming can help increase lung capacity and improve breath control.

8. It burns calories.

Swimming is an excellent way to burn calories. As with any exercise, the amount of calories burned depends on a person’s weight and how vigorously they swim.

9. It helps regulate blood sugar.

Swimming 3x per week can improve glucose (sugar) control and insulin sensitivity. Low volume, high intensity intermittent swimming is more beneficial than swimming at low intensity for 1 hour.

10. It helps to manage stress.

Exercise is a great way to relieve stress and anxiety. Aerobic exercise helps to elevate and stabilize mood and reduce tension overall.

Other benefits include: Helps to decrease heart disease risk; boosts overall mood; helps to improve sleep; improves multiple sclerosis symptoms; and is the preferred exercise for pregnant women.

Source: "Physical and Mental Benefits of Swimming," Medical News Today/com.

* Edited by Randi Brodmann, ND, CPRS, CCS.

18/08/2025

"Move on From the Hurt."

Experiencing hurt due to the loss of a friend, a breakup, a betrayal, or any other upsetting circumstance is a normal part of life. However, you don't have to let it consume you. Take control of your emotions and make positive changes in your life to help yourself feel better. Allow yourself to feel your negative emotions, but don't let them define you. Practice gratitude and mindful thinking to adapt a more positive mindset and let go of your pain.

"Tools to Help You Move On."
1. Acknowledge and accept whatever hurt your feelings.
Define your pain and label it for what it is. A major disappointment or unexpected hurt can be hard to accept, but acknowledging exactly what you feel can help you heal.

2. Let yourself feel negative emotions.
When you experience a major hurt, you need time to feel sad, frustrated, confused, or even angry. Remind yourself that it’s normal to experience those negative feelings after a loss or betrayal, so don’t try to force yourself to get over it before you’re ready.

3. Distance yourself from the hurtful person or situation.
If your hurt feelings are overwhelming, it might help to steer clear of anything, or anyone, that might remind you of the problem. Take time to clear your head, calm down, and get in a better headspace before going back to confront whoever hurt your feelings.

4. Control spontaneous negative emotions.
When you feel hurt you might be tempted to turn your thoughts into actions such as, taking revenge or hurting the person who hurt you. However, it’s important to control those emotions, as opposed to letting them control you. Lashing out is never the right approach.

5. Practice mindfulness to gain control of your emotions.
"Mindfulness" practice can help lessen the severity of grief and help you think more clearly when going through a loss. Mindfulness and meditation can keep you anchored in the present and reduce the tendency to dwell on memories.

6. Give up hope that things will return to the way they were.
When you cling to this hope, you never fully accept the reality of what has happened. This can draw out the healing process.

7. Get closure on the situation if you can.
You can bring the situation to a natural close by actively seeking closure. This gives you the sense of resolution you need to start moving on. Figure out what you need to bring the situation to a close and then make a plan to do it. Keep in mind that healing is not linear.

8. Show yourself kindness and compassion.
Sometimes, your initial response to a painful situation might be to think badly about yourself. Having good and bad days is okay and part of life. Instead of criticizing yourself for what you think you should have done or your perceived shortcomings, try showing yourself compassion. Be a comforting, kind friend to yourself when you’re feeling low.

Source: "How to Overcome Hurt Feelings," Wiki How/com.
* Edited by Randi Brodmann, N.D.

16/08/2025

"Health Benefits of Milk Thistle."

Milk thistle is a spiky purple flowering plant in the same family as the daisies and ragw**d. It’s sold as an herbal supplement, either as a capsule or a tea. Natural health experts claim it encourages healthy liver function, promotes healthier skin, aids digestive health, boosts your immune system and more.

"Benefits of Milk Thistle."

Milk thistle has been used in herbal medicine for centuries for a variety of conditions. But scientific research on milk thistle is limited, so approach it with caution. Milk thistle does show strong antioxidant and anti-inflammatory properties, and no studies have suggested it would be toxic or have harmful effects.

1. Liver health - Milk thistle is best known as a supplement for people who are experiencing liver conditions like cirrhosis, hepatitis B and fatty liver disease. It’s thought to improve liver function by fighting free radicals, preventing scarring and keeping toxins from attaching to the liver.

2. Diabetes management - Some studies suggest milk thistle may help lower blood sugar in people with Type 2 diabetes, without some of the negative side effects like weight gain and liver complications, that are associated with some diabetes medications.

3. Neurological disease - Milk thistle could help prevent decline in brain function as you age. It may provide some level of protection against conditions like Alzheimer’s disease and Parkinson’s disease. Anytime we’re talking about anti-inflammatory and antioxidant-rich herbs and foods, we expect to see neurological benefits.

4. Bone health - Milk thistle may help strengthen bones and protect against bone loss and osteoporosis.

5. Chemotherapy aid - Milk thistle may be beneficial for people who are undergoing chemotherapy treatment for cancer. Milk thistle may be associated with better chemotherapy results and reduced chemo side effects.

6. Acne control - Milk thistle’s antioxidant and anti-inflammatory effects have also shown promise for treating acne. In one small study, people who took 210 milligrams (mg) of milk thistle for a day for eight weeks experienced a 53% decrease in acne lesions.

Can You Take Milk Thistle Every Day?"

Milk thistle is well tolerated by most people. Suggested dosage of 700 mg 3x/day for 24 weeks has been shown to be safe. Side effects are usually mild and may include symptoms like headaches, nausea and other stomach discomforts. Also, people with allergies to plants like ragw**d, daisies, marigolds and chrysanthemums may have an allergic reaction to milk w**d.

Studies haven’t yet shown many negative or dangerous side effects, but it’s always best to talk with a healthcare provider before starting any kind of supplement or herbal remedy. This is especially true if you’re pregnant, breastfeeding or have been diagnosed with a chronic condition.

Source: "Is Milk Thistle Your Next Go-To Supplement?" Cleveland Clinic/org.

* Edited by Randi Brodmann, ND, CNC.

14/08/2025

"Connect With Your Body’s Wisdom."

It is not unusual to feel disconnected from your physical body. This disconnection often starts early, through messages like “don’t cry,” “push through,” or “ignore the pain.” Over time, we learn to mistrust or completely ignore our body’s natural wisdom, leading to a profound disconnect between mind and body.

"Understanding Your Body’s Language."

Your body’s internal sensing system serves as a fundamental bridge between emotional and physical well-being. Think of it as your body’s internal GPS, constantly sending signals about your needs, boundaries, and emotional state. When we learn to listen to and trust these signals, we develop a more nuanced understanding of our needs and emotions.

"The Nervous System: Your Body’s Communication Highway."

Your vagus nerve, often called the body’s major communication highway, plays a crucial role in how you experience and interpret bodily sensations. This complex system influences everything from emotional processing to stress responses, serving as the backbone of your body’s wisdom.

"Building Body Awareness."

Building awareness doesn't need to be complicated. Begin with simple awareness practices. Start with a brief morning check-in: Notice the weight of your body, the rhythm of your breath, areas of tension or ease. This isn’t about changing anything, it’s about developing the skill of noticing. Do you hold tension in your shoulders, or tightness in your stomach? These patterns are part of your body’s unique language.

"Signs of Growing Body Wisdom."

As you develop a stronger connection with your body’s signals, you might notice:

* More timely recognition of your needs.

* Better awareness of personal boundaries.

* Enhanced ability to regulate stress.

* Improved decision-making through trusting your gut.

* Greater sense of embodied presence.

"Moving Forward."

Building trust in your body’s wisdom is a journey, not a destination. Start small, be patient, and remember that each moment of awareness is strengthening this vital connection. Notice without judgment, and allow your understanding to grow naturally.

Source: "Your Body’s Wisdom: Learning to Trust Somatic Signals," Wayfare Counseling/com.

* Edited by Randi Brodmann, N.D.

13/08/2025

"August Means Peaches!"

Peaches are a stone fruit with juicy, sweet flesh, similar to the nectarine. The main difference between the two is the skin: Peaches have thin, fuzz-covered skin while nectarines are smooth with no fuzz. Their peak season is mostly in August. Peaches are rich in vitamins and antioxidants that provide health benefits. They have about 100 cal. in a single fruit, and are an excellent source of vitamin C, fiber, and vitamin A. When buying peaches, choose fruits that smell sweet. They should have a creamy, yellow, or yellow-orange color and unwrinkled skin.

"Peach Nutrition Facts."

One small peach (2.5in diameter; 130g) provides:

Calories: 51

Fat: 0.3g

Sodium: 0mg

Carbohydrates: 12.4g

Fiber: 1.9g

Sugars: 10.9g

Protein: 1.2g

Vitamin A: 20.8mcg

Vitamin C: 8.6mg

Vitamin E: 0.9mg

Peaches are low in fat but not a good source of protein.

"Sugar Content."

Peaches are a low-glycemic fruit, which means they have a minimal effect on blood sugar. Peaches have a glycemic index of 28, and their glycemic load is 4, putting them in the low range for both GI and GL.

"Health Benefits Of Peaches."

1. May Help Fight Inflammation.

Peaches are rich in antioxidants, especially vitamin C. Antioxidants seek and destroy free radicals, which result from oxidation and can lead to heart disease, stroke, cancer, and other chronic inflammatory diseases.

2. Can Reduce Risk of Certain Diseases.

Peaches are also a good source of fiber. Fiber helps to remove cholesterol from the body, promotes bowel health, increases satiety, and can help stabilize blood sugars. A fiber-rich diet can help prevent certain cancers and reduce the risk for diabetes, heart disease, and obesity.

3. Aids Vitamin A Production.

Peaches contain carotenoids, particularly pro-vitamin A carotenoids: Alpha-carotene, and beta-carotene. The body can synthesize these into vitamin A, essential for normal vision and immune health.

4. Helps Fight Obesity-Related Diseases.

Bioactive compounds in peaches may inhibit obesity-related diabetes and cardiovascular disease. The anthocyanins, chlorogenic acids, quercetin derivatives, and catechins work synergistically to reduce LDL or "bad" cholesterol, obesity, and inflammation related to metabolic syndrome.

"Caution: Allergies."

Some adults and children may develop an allergy to peaches and other stone fruits. Common peach allergy symptoms include an itchy mouth or throat or swelling of the lips, mouth, tongue, or throat.

Source: "Peach Nutrition Facts and Health Benefits," Very Well Fit/com.

* Edited by Randi Brodmann, ND, CNC.

11/08/2025

"Recharge, Refocus, Renew."

In today’s busy world, it’s easy to feel mentally drained. Whether it’s from work pressures, personal stress, or even emotional overwhelm, your brain can become overworked, leading to cognitive fatigue, emotional burnout, and difficulty concentrating. At times, all you may need is a mental reset, a way to clear the mental clutter, re-energize, and regain mental clarity.

The brain is an incredibly powerful organ, but like any other part of the body, it can only perform well with proper care and maintenance. If you find yourself constantly feeling overwhelmed, forgetful, or emotionally reactive, your brain may be signaling that it’s in need of a reset.

"Signs You Need to Reset Your Brain."

1, Mental Fatigue.

2. Emotional Instability and Mood Swings.

3. Reduced Creativity.

4. Increased Stress.

5. Physical Symptoms.

"Steps to Recharge, Refocus, and Renew."

1. Practice Meditation and Mindfulness.

These practices allow you to clear your mind and center yourself, which can reset your emotional responses and reduce reactivity.

2. Prioritize Sleep for Mental Restoration.

During sleep, the brain performs essential functions, such as memory consolidation, toxin removal, and emotional processing. Aim for 7-9 hrs. a night.

3. Exercise Regularly.

When you exercise, your body releases endorphins, chemicals that promote feelings of happiness and well-being. Regular physical activity improves mood, reduces anxiety, and boosts cognitive function.

4. Take Mental Breaks Throughout Your Day.

Working nonstop without taking breaks can quickly lead to cognitive overload. A simple mental reset can be as easy as stepping away from your desk, going for a walk, or practicing deep breathing exercises.

5. Challenge Your Brain with New Experiences.

Engaging in activities that require focus, creativity, and learning can stimulate neuroplasticity, the brain’s ability to form new connections and adapt to new information.

6. Stress Management: Reducing Mental Load.

Prolonged stress can impair brain function, leading to burnout and a decrease in cognitive performance. Learn to manage stress effectively.

7. Nourish Your Body with Brain-Boosting Foods.

A diet rich in nutrients, vitamins, and minerals supports brain health, boosts energy, and enhances cognitive performance. Eat foods rich in antioxidants, omega-3 fatty acids, and B-vitamins. Stay well hydrated.

8. Cultivate Positive Relationships and Social Connections.

Positive social connections release oxytocin, a hormone associated with relaxation and happiness.

9. Practice Gratitude and Positive Thinking.

By focusing on what you’re grateful for, you train your brain to notice the positive aspects of your life rather than dwelling on stressors or negative emotions.

Source: "Rebooting Your Brain: Effective Strategies to Refresh and Recharge," Uncover Counseling/com.

* Edited by Randi Brodmann, N.D.

09/08/2025

"Sugar Overload: How Much is Too Much?"

Americans average about 270 calories of added sugars each day. That’s about 17 tsp. a day, compared to the recommended limits of about 12 tsp. per day or 200 calories. Sugary drinks, candy, baked goods, and sweetened dairy are the main sources of added sugar. But some savory foods, like breads, tomato sauce, and protein bars, can have added sugar. Added sugars can be listed under a number of names, such as corn syrup, agave nectar, palm sugar, cane juice, or sucrose. No matter what it’s called, sugar is sugar, and in excess, it can negatively affect your body. Here’s a closer look:

"Your Liver."

Added sugar likely contains fructose or high fructose corn syrup. Fructose is processed in the liver and in large amounts can damage the liver. When fructose is broken down it is transformed into fat. This causes:

1. Non-alcoholic fatty liver disease (NAFLD): This is seen as excess fat build-up in the liver.

2. Non-alcoholic steatohepatitis (NASH): is a fatty liver with inflammation and "steatosis," which is scarring of the liver. Scarring eventually cuts off blood supply and may develop into cirrhosis.

"Your Pancreas."

When you eat, your pancreas pumps out insulin. But if you’re eating way too much sugar and your body stops responding properly to insulin, your pancreas starts pumping out even more insulin. Eventually, your overworked pancreas will break down and your blood sugar levels will rise, setting you up for type 2 diabetes and heart disease.

"Your Kidneys."

If you have diabetes, too much sugar can lead to kidney damage. The kidneys play an important role in filtering your blood. Once blood sugar levels reach a certain amount, the kidneys start to release excess sugar into your urine. If left uncontrolled, diabetes can damage the kidneys, which prevents them from doing their job in filtering out waste in your blood. This can lead to kidney failure.

"Your Brain."

Eating sugar gives your brain a surge of a feel-good chemical called dopamine. That explains why you’re more likely to crave a candy bar at 3 p.m. than an apple or a carrot. Because whole foods like fruits and veggies don’t cause the brain to release as much dopamine, your brain starts to need more and more sugar to get that same feeling of pleasure. This causes those “gotta-have-it” feelings for your after-dinner ice cream that are so hard to tame.

Other detrimental effects of too much sugar are:

1. Tooth Decay.

2. Inflammation in Your Joints.

3. Your Mood and Depression.

4. Inflamed Arteries and Your Heart.

5. Skin Aging.

6. Increase in Body Weight.

How Much Sugar Is Too Much?

Men should consume no more than 9 teaspoons (36 grams or 150 calories) of added sugar per day. Women should consume no more than 6 teaspoons (25 grams or 100 calories) per day.

Sources: "How Does Too Much Sugar Affect Your Body?" WebMD/com; "How Much Sugar Is Too Much?" American Heart Association/org.

* Edited by Randi Brodmann, ND, CNC.

Randi Brodmann, N.D. - Women's Wellness

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