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Need a reason to cut back on sugar? Here are 45

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For decades, studies have tied higher sugar intakes to an increased risk of numerous health issues, including obesity, high blood pressure, heart disease, Type 2 diabetes, fatty liver and certain cancers.

Different study designs, varying measures of sugar intake and inconsistent findings, however, have made it challenging to draw definitive conclusions about sugar and health.

Now, a comprehensive evaluation of evidence from past studies, conducted by researchers from China and the United States, has linked an excessive sugar intake to 45 harmful health effects. Here’s what to know.

Current sugar intake guidelines

In 2015 the World Health Organization (WHO) released guidelines recommending children and adults reduce intake of “free” sugars to less than 10 per cent of daily calories. For someone who eats a 2,000-calorie diet, that’s a daily maximum of 50 grams of free sugars (12.5 teaspoons worth).

The current Dietary Guidelines for Americans also recommends that kids and adults keep their intake of added sugars to less than 10 per cent of daily calories.

Health Canada does not have a quantitative sugar intake guideline. Canadians are advised to choose foods with little to no added sugars and to replace sugary drinks, which include fruit juice, with water.

Added sugars versus free sugars

Added sugars are those used in food manufacturing (and at home) to sweeten foods, or to provide other benefits such as thickening, texturizing or browning. They go by more than 60 different names including table sugar, cane syrup, brown rice syrup, maltose, dextrose and glucose-fructose.

Artificial sweeteners tied to increased heart risk, 2022 study finds

“Free” sugars, as defined by WHO, include added sugars plus sugars present in honey, maple syrup, agave syrup, fruit juice and fruit juice concentrates which have been removed from whole foods and are “free” to sweeten foods.

Natural sugars are ones that occur naturally in whole fruits (fructose) and unsweetened dairy products (lactose). Naturally occurring sugars come packaged with other nutrients and, in the case of fruit, protective phytochemicals.

The latest research, recommendations

The evidence review, published online April 5 in the journal The BMJ, analyzed the results of 73 meta-analyses, which included 8,601 individual studies, that investigated the association between sugar consumption and 83 different health outcomes. (A meta-analysis is a merging of data from many studies; it’s a statistical technique used to summarize the results of multiple studies.)

The findings revealed that higher intakes of dietary sugar – especially fructose-containing sugars – were linked to a significantly greater risk of 45 adverse health effects, including obesity in children, accumulation of body fat, hypertension in adults and kids, increased liver fat, coronary heart disease and depression.

‘Natural’ sugars: Are alternatives like monk fruit or stevia healthier than white sugar?

The evidence for the association between sugar intake and cancer was limited but the findings suggested a need for further research.

Based on the conclusions, the researchers recommended consuming no more than 25 grams of added or free sugars a day, about six teaspoons worth.

They also include advised limiting consumption of sugar-sweetened beverages (e.g., pop, iced tea, lemonade, chocolate milk, sports drinks, energy drinks) to less than one serving (200 to 355 millilitres) per week. For perspective, one 355 millilitre can of sugar-sweetened pop has 36 grams of sugar, nine teaspoons worth.

Sugar intake of Canadians

According to the latest data from Statistics Canada, the majority of Canadians – two-thirds – get more than 10 per cent of their daily calories from free sugars.

Canadians, aged one and older, consume an average of 67 grams of free sugars each day, almost 17 teaspoons worth. Desserts/sweets and beverages were the two main contributors of free sugars in the Canadian diet. Other sources included breakfast cereals, baked products and snacks.

Healthy eating habits: 23 dietitian-approved tips

  1. Read labels to find added sugars in food products. The grams of total sugars on the nutrition facts table doesn’t distinguish between free sugars and natural sugars.
  2. For foods that contain little or no dairy or fruit, though, you can assume that the sugar grams are free sugars; four grams of sugar is equivalent to one teaspoon of sugar.
  3. Scan the ingredient list, too. All free sugars added to a food product are grouped together under the common name “Sugars.”
  4. Most often, choose unsweetened products including non-dairy milks, yogurt, instant oatmeal, ready-to eat breakfast cereals and canned fruit. Sweeten cereal and yogurt naturally with fruit; add flavour with cinnamon or other spices.
  5. Replace sugar-sweetened beverages with water, herbal tea or unsweetened green or black tea.
  6. If you add free sugar to coffee, tea, hot or cold cereal or smoothies, cut back gradually.
  7. Reduce the amount of sugar you use by one-half teaspoon each week. When you’re used to the new level of sweetness, cut back again. Your taste buds will adjust to a less-sweet taste.

Leslie Beck, a Toronto-based private practice dietitian, is director of food and nutrition at Medcan. Follow her on Twitter @LeslieBeckRD

 

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What’s the greatest holiday gift: lips, hair, skin? Give the gift of great skin this holiday season

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Give the gift of great skin this holiday season

Skinstitut Holiday Gift Kits take the stress out of gifting

Toronto, October 31, 2024 – Beauty gifts are at the top of holiday wish lists this year, and Laser Clinics Canada, a leader in advanced beauty treatments and skincare, is taking the pressure out of seasonal shopping. Today, Laser Clincs Canada announces the arrival of its 2024 Holiday Gift Kits, courtesy of Skinstitut, the exclusive skincare line of Laser Clinics Group.

In time for the busy shopping season, the limited-edition Holiday Gifts Kits are available in Laser Clinics locations in the GTA and Ottawa. Clinics are conveniently located in popular shopping centers, including Hillcrest Mall, Square One, CF Sherway Gardens, Scarborough Town Centre, Rideau Centre, Union Station and CF Markville. These limited-edition Kits are available on a first come, first served basis.

“These kits combine our best-selling products, bundled to address the most relevant skin concerns we’re seeing among our clients,” says Christina Ho, Senior Brand & LAM Manager at Laser Clinics Canada. “With several price points available, the kits offer excellent value and suit a variety of gift-giving needs, from those new to cosmeceuticals to those looking to level up their skincare routine. What’s more, these kits are priced with a savings of up to 33 per cent so gift givers can save during the holiday season.

There are two kits to select from, each designed to address key skin concerns and each with a unique theme — Brightening Basics and Hydration Heroes.

Brightening Basics is a mix of everyday essentials for glowing skin for all skin types. The bundle comes in a sleek pink, reusable case and includes three full-sized products: 200ml gentle cleanser, 50ml Moisture Defence (normal skin) and 30ml1% Hyaluronic Complex Serum. The Brightening Basics kit is available at $129, a saving of 33 per cent.

Hydration Heroes is a mix of hydration essentials and active heroes that cater to a wide variety of clients. A perfect stocking stuffer, this bundle includes four deluxe products: Moisture 15 15 ml Defence for normal skin, 10 ml 1% Hyaluronic Complex Serum, 10 ml Retinol Serum and 50 ml Expert Squalane Cleansing Oil. The kit retails at $59.

In addition to the 2024 Holiday Gifts Kits, gift givers can easily add a Laser Clinic Canada gift card to the mix. Offering flexibility, recipients can choose from a wide range of treatments offered by Laser Clinics Canada, or they can expand their collection of exclusive Skinstitut products.

 

Brightening Basics 2024 Holiday Gift Kit by Skinstitut, available exclusively at Laser Clincs Canada clinics and online at skinstitut.ca.

Hydration Heroes 2024 Holiday Gift Kit by Skinstitut – available exclusively at Laser Clincs Canada clinics and online at skinstitut.ca.

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Here is how to prepare your online accounts for when you die

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LONDON (AP) — Most people have accumulated a pile of data — selfies, emails, videos and more — on their social media and digital accounts over their lifetimes. What happens to it when we die?

It’s wise to draft a will spelling out who inherits your physical assets after you’re gone, but don’t forget to take care of your digital estate too. Friends and family might treasure files and posts you’ve left behind, but they could get lost in digital purgatory after you pass away unless you take some simple steps.

Here’s how you can prepare your digital life for your survivors:

Apple

The iPhone maker lets you nominate a “ legacy contact ” who can access your Apple account’s data after you die. The company says it’s a secure way to give trusted people access to photos, files and messages. To set it up you’ll need an Apple device with a fairly recent operating system — iPhones and iPads need iOS or iPadOS 15.2 and MacBooks needs macOS Monterey 12.1.

For iPhones, go to settings, tap Sign-in & Security and then Legacy Contact. You can name one or more people, and they don’t need an Apple ID or device.

You’ll have to share an access key with your contact. It can be a digital version sent electronically, or you can print a copy or save it as a screenshot or PDF.

Take note that there are some types of files you won’t be able to pass on — including digital rights-protected music, movies and passwords stored in Apple’s password manager. Legacy contacts can only access a deceased user’s account for three years before Apple deletes the account.

Google

Google takes a different approach with its Inactive Account Manager, which allows you to share your data with someone if it notices that you’ve stopped using your account.

When setting it up, you need to decide how long Google should wait — from three to 18 months — before considering your account inactive. Once that time is up, Google can notify up to 10 people.

You can write a message informing them you’ve stopped using the account, and, optionally, include a link to download your data. You can choose what types of data they can access — including emails, photos, calendar entries and YouTube videos.

There’s also an option to automatically delete your account after three months of inactivity, so your contacts will have to download any data before that deadline.

Facebook and Instagram

Some social media platforms can preserve accounts for people who have died so that friends and family can honor their memories.

When users of Facebook or Instagram die, parent company Meta says it can memorialize the account if it gets a “valid request” from a friend or family member. Requests can be submitted through an online form.

The social media company strongly recommends Facebook users add a legacy contact to look after their memorial accounts. Legacy contacts can do things like respond to new friend requests and update pinned posts, but they can’t read private messages or remove or alter previous posts. You can only choose one person, who also has to have a Facebook account.

You can also ask Facebook or Instagram to delete a deceased user’s account if you’re a close family member or an executor. You’ll need to send in documents like a death certificate.

TikTok

The video-sharing platform says that if a user has died, people can submit a request to memorialize the account through the settings menu. Go to the Report a Problem section, then Account and profile, then Manage account, where you can report a deceased user.

Once an account has been memorialized, it will be labeled “Remembering.” No one will be able to log into the account, which prevents anyone from editing the profile or using the account to post new content or send messages.

X

It’s not possible to nominate a legacy contact on Elon Musk’s social media site. But family members or an authorized person can submit a request to deactivate a deceased user’s account.

Passwords

Besides the major online services, you’ll probably have dozens if not hundreds of other digital accounts that your survivors might need to access. You could just write all your login credentials down in a notebook and put it somewhere safe. But making a physical copy presents its own vulnerabilities. What if you lose track of it? What if someone finds it?

Instead, consider a password manager that has an emergency access feature. Password managers are digital vaults that you can use to store all your credentials. Some, like Keeper,Bitwarden and NordPass, allow users to nominate one or more trusted contacts who can access their keys in case of an emergency such as a death.

But there are a few catches: Those contacts also need to use the same password manager and you might have to pay for the service.

___

Is there a tech challenge you need help figuring out? Write to us at onetechtip@ap.org with your questions.

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Pediatric group says doctors should regularly screen kids for reading difficulties

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The Canadian Paediatric Society says doctors should regularly screen children for reading difficulties and dyslexia, calling low literacy a “serious public health concern” that can increase the risk of other problems including anxiety, low self-esteem and behavioural issues, with lifelong consequences.

New guidance issued Wednesday says family doctors, nurses, pediatricians and other medical professionals who care for school-aged kids are in a unique position to help struggling readers access educational and specialty supports, noting that identifying problems early couldhelp kids sooner — when it’s more effective — as well as reveal other possible learning or developmental issues.

The 10 recommendations include regular screening for kids aged four to seven, especially if they belong to groups at higher risk of low literacy, including newcomers to Canada, racialized Canadians and Indigenous Peoples. The society says this can be done in a two-to-three-minute office-based assessment.

Other tips encourage doctors to look for conditions often seen among poor readers such as attention-deficit hyperactivity disorder; to advocate for early literacy training for pediatric and family medicine residents; to liaise with schools on behalf of families seeking help; and to push provincial and territorial education ministries to integrate evidence-based phonics instruction into curriculums, starting in kindergarten.

Dr. Scott McLeod, one of the authors and chair of the society’s mental health and developmental disabilities committee, said a key goal is to catch kids who may be falling through the cracks and to better connect families to resources, including quicker targeted help from schools.

“Collaboration in this area is so key because we need to move away from the silos of: everything educational must exist within the educational portfolio,” McLeod said in an interview from Calgary, where he is a developmental pediatrician at Alberta Children’s Hospital.

“Reading, yes, it’s education, but it’s also health because we know that literacy impacts health. So I think that a statement like this opens the window to say: Yes, parents can come to their health-care provider to get advice, get recommendations, hopefully start a collaboration with school teachers.”

McLeod noted that pediatricians already look for signs of low literacy in young children by way of a commonly used tool known as the Rourke Baby Record, which offers a checklist of key topics, such as nutrition and developmental benchmarks, to cover in a well-child appointment.

But he said questions about reading could be “a standing item” in checkups and he hoped the society’s statement to medical professionals who care for children “enhances their confidence in being a strong advocate for the child” while spurring partnerships with others involved in a child’s life such as teachers and psychologists.

The guidance said pediatricians also play a key role in detecting and monitoring conditions that often coexist with difficulty reading such as attention-deficit hyperactivity disorder, but McLeod noted that getting such specific diagnoses typically involves a referral to a specialist, during which time a child continues to struggle.

He also acknowledged that some schools can be slow to act without a specific diagnosis from a specialist, and even then a child may end up on a wait list for school interventions.

“Evidence-based reading instruction shouldn’t have to wait for some of that access to specialized assessments to occur,” he said.

“My hope is that (by) having an existing statement or document written by the Canadian Paediatric Society … we’re able to skip a few steps or have some of the early interventions present,” he said.

McLeod added that obtaining specific assessments from medical specialists is “definitely beneficial and advantageous” to know where a child is at, “but having that sort of clear, thorough assessment shouldn’t be a barrier to intervention starting.”

McLeod said the society was partly spurred to act by 2022’s “Right to Read Inquiry Report” from the Ontario Human Rights Commission, which made 157 recommendations to address inequities related to reading instruction in that province.

He called the new guidelines “a big reminder” to pediatric providers, family doctors, school teachers and psychologists of the importance of literacy.

“Early identification of reading difficulty can truly change the trajectory of a child’s life.”

This report by The Canadian Press was first published Oct. 23, 2024.

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