Sweet suffering: The harmful effects of sugar on organs and bodily systems

Sugar. That white, crystal substance which so many people casually consume without a second thought about its extended impact on the body. Beyond the obvious—weight gain—this sweet nemesis is the culprit behind a range of cascading symptoms, from general inflammation and accelerated ageing to poor cognitive performance, hormonal imbalances, and heart disease. Let’s delve into the harmful effects of sugar on specific organs, bodily systems, and processes.

Sugar's effect on PH level, which affects bone density.

Excessive sugar consumption can disrupt the delicate pH balance of your body, indirectly affecting bone health. When you consume a high amount of sugar, it creates an acidic environment in the bloodstream. To neutralise this acidity and maintain the body’s tightly regulated pH levels, minerals like calcium are often drawn from bones, which serve as a reservoir for these essential nutrients. Over time, this depletion of calcium can weaken bones and reduce their density, increasing the risk of osteoporosis and fractures.

Sugar's effect on the microbiome of the mouth and gut

Sugar can significantly impact the microbiomes in both your mouth and gut, disrupting the balance of beneficial microorganisms. In the mouth, sugar fuels harmful bacteria, such as Streptococcus mutans, which produce acids that erode enamel and lead to cavities and gum disease. In the gut, excessive sugar promotes the growth of pathogenic microbes and yeast, like Candida albicans, while suppressing beneficial bacteria critical for digestion, immune function, and mental health. This imbalance, known as dysbiosis, can lead to inflammation, leaky gut syndrome, and a host of other health issues. Maintaining a diet low in refined sugars and rich in fibre helps support a thriving microbiome in both areas, promoting better oral and gut health.

Sugar's effect on sex hormones

Excessive sugar consumption can disrupt the balance of sex hormones by influencing insulin levels and overall hormonal health. High sugar intake causes frequent spikes in blood sugar, prompting the release of insulin to regulate glucose levels. Over time, this can lead to insulin resistance, which negatively impacts the production and balance of hormones like estrogen, testosterone, and progesterone. For example, in women, insulin resistance can increase estrogen levels or cause the production of a potent testosterone called DHT, heightening the risk of conditions like polycystic ovary syndrome (PCOS). In men, excess sugar can suppress testosterone production, contributing to fatigue, reduced libido, and other hormonal imbalances. Keeping sugar intake in check supports stable insulin levels and helps maintain a healthy hormonal equilibrium.

Sugar's effect on your brain and memory

Sugar can have a profound effect on brain function and memory, particularly when consumed in excess. While glucose is essential for fuelling brain activity, too much sugar can lead to inflammation and impair cognitive performance. Chronic high sugar intake has been linked to reduced neuroplasticity—the brain's ability to form and reorganise connections—which is crucial for learning and memory. Additionally, excessive sugar consumption can increase the risk of insulin resistance in the brain, a condition associated with neurodegenerative diseases like Alzheimer's, and contributes to brain fog, memory lapses, and difficulties in concentration.

Sugar's effect on the skin and ageing

Excessive sugar consumption accelerates skin ageing through a process called glycation. When sugar enters the bloodstream, it binds to proteins like collagen and elastin, forming harmful compounds known as advanced glycation end products (AGEs). These AGEs degrade the structural proteins that keep skin firm, supple, and elastic, leading to wrinkles, sagging, and dullness. Glycation also increases inflammation and oxidative stress, further damaging skin cells and contributing to premature ageing.

Sugar's effect on the liver

Excessive sugar intake, particularly in the form of fructose from sweetened beverages and processed foods, places a significant strain on the liver. Unlike glucose, which is used by nearly every cell in the body, fructose is metabolised almost entirely by the liver. Consuming large amounts of fructose overwhelms the liver’s capacity, leading to the conversion of excess sugar into fat. Over time, this can result in non-alcoholic fatty liver disease (NAFLD), a condition where fat accumulates in the liver, impairing its function. Additionally, excessive sugar consumption can increase liver inflammation and oxidative stress, contributing to insulin resistance and metabolic disorders.

Sugar's effect on kidneys and adrenals

High sugar intake can negatively impact the kidneys and adrenal glands, compromising their essential functions. The kidneys filter excess glucose from the blood, but consistently high blood sugar levels, as seen in conditions like diabetes, can damage the delicate blood vessels in the kidneys, leading to chronic kidney disease (CKD). This damage reduces the kidneys' ability to filter waste and maintain fluid and electrolyte balance. Meanwhile, the adrenal glands, which sit above the kidneys and play a critical role in managing stress and producing hormones like cortisol, are also affected by excessive sugar. Sugar-induced blood sugar spikes and crashes can overwork the adrenals, causing cortisol imbalances that may lead to fatigue, hormonal disruptions, and reduced resilience to stress.

Sugar's effect on the heart, arteries, and veins

Excessive sugar consumption significantly increases the risk of heart disease and damages the cardiovascular system, including the heart, arteries, and veins. High sugar intake contributes to chronic inflammation and oxidative stress, which weaken blood vessels and promote the formation of arterial plaques, a precursor to atherosclerosis. It also raises levels of triglycerides and LDL ("bad") cholesterol while reducing HDL ("good") cholesterol, further impairing heart health. Over time, these effects increase the risk of hypertension, heart attack, and stroke. Additionally, sugar's role in causing insulin resistance can exacerbate these conditions by interfering with normal blood vessel function.

Now that you know sugar ain’t so sweet after all… and that it has horrible effects on your body, your appearance, and how you feel in your skin—both immediately and in the long term—perhaps you’ll be motivated to forgo dessert, enjoy your tea and coffee sugar-free, and actively curb cravings instead. Remember; your body requires only 1 teaspoon of sugar circulating throughout for optimal function, and adults should not consume more than 5 teaspoons daily (from all food and drinks combined). So, I encourage you to read food labels, opt for low-sugar fruits, avoid starchy carbs which convert to sugar during metabolism, and try to figure out and keep count of exactly how much sugar is in everything that passes your lips on a daily basis.