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After dinner, people often have a strong desire to eat sweets (sugar craving). Be it a bowl of rasmalai, gulab jamun, pastries, ice cream or even a small piece of chocolate—this late night habit gradually becomes a part of the routine. We often think that eating sweets at night only increases weight or increases blood sugar level, but dermatologists say that its first and most devastating effect is on the natural texture of our face and skin. Night time is the time for the skin’s natural regeneration (cellular repair and healing). When you add extra refined sugar to your body right before bed, this repairing process gets completely derailed and the skin starts aging faster.
Skin damage caused by sugar in dermatology Glycation It is said. When we eat sweets in large quantities, the amount of glucose in the blood suddenly increases. This extra sugar chemically binds with proteins in the blood—especially collagen and elastin—which keep the skin tight and youthful.
This process leads to the formation of harmful compounds called ‘advanced glycation end-products’ (AGEs). These AGEs make collagen fibers hard, stiff and weak. As a result, the natural elasticity of the skin begins to lose, cheeks begin to sag and fine lines and wrinkles begin to appear prematurely on the forehead and around the eyes. At night, when there is zero physical activity, this glycation process damages the skin even faster.
Eating pastries, biscuits or sweets before sleeping at night causes the insulin hormone in the body to spike rapidly. High levels of insulin in the blood activate ‘insulin-like growth factor 1’ (IGF-1).
This hormonal imbalance directly stimulates the sebaceous glands of the face to produce excessive sebum i.e. natural oil. Facial pores become clogged with excess oil and dead cells overnight. Bacteria grow rapidly in clogged pores, due to which red, painful and pus-filled pimples (Acne Breakouts) appear on the cheeks, chin and forehead as soon as you wake up in the morning. If you are already struggling with the problem of oily or acne-prone skin, then night sweets are no less than poison for you.
During deep and restful sleep, ‘Human Growth Hormone’ (HGH) is released from our pituitary gland, which repairs damaged skin tissues overnight. But when the sugar level in the blood remains high, cytokines that cause inflammation in the body increase and the sleep cycle (REM sleep) gets disrupted.
The direct result of incomplete and disturbed sleep is visible on the face in the morning. Dark circles under the eyes, puffy eyes and lifeless, pale and dry appearance of the skin are the results of this. Apart from this, sugar absorbs water from the body cells, due to which the skin becomes dehydrated overnight and the natural glow of the face disappears in the morning.
If you can’t sleep at night without eating something sweet, then gradually replace your habit with these healthy alternatives:
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Cinnamon and Herbal Tea: After dinner, drink chamomile tea or lukewarm water with a pinch of cinnamon. Cinnamon improves insulin sensitivity and instantly quenches sweet cravings in the brain.
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Small piece of fresh fruit or soaked fig: If cravings are too strong, eat a small apple, 4-5 berries or a small piece of soaked fig in place of processed sugar or chocolate. These contain fiber along with natural fructose, which does not increase sugar suddenly.
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Have a balanced dinner: Include adequate amount of protein (like cheese, lentils, tofu) and green vegetables in dinner. When your stomach is full of nutrients, you will not feel unnecessarily hungry or craving sweets after dinner.
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Dark Chocolate (more than 85% cocoa): If you feel like eating chocolate, replace the milk chocolate with just a small piece of dark chocolate that’s 85 percent cocoa or higher. It contains antioxidants and the amount of sugar is negligible.
The real glow of the skin is not determined by expensive serums, face packs or night creams, but by the food that goes on your plate at night. If you completely stop eating sweets at night for 21 consecutive days, your skin will automatically get natural elasticity, clear complexion and miraculous reduction in acne.