Sugar and health: how the first 1,000 days impact long-life health

Why are the first 1,000 days so important?

The first 1,000 days are most crucial as it establishes a solid platform for a child's health in the long term. Babies get all the nutrients they need to thrive through the uterus wall, and later from breast milk and solid food. So the impact of sugar starts in the womb, depending on the amount consumed by the mother during pregnancy. The start of pregnancy is when the immune system, the brain and other vital organs begin to develop. That's when the blueprint for the brain and many of the major organ systems are being laid down. Our genes only partly influence our future health risks. Environmental factors, such as nutrition, play a larger role. A healthy, sugar-conscious diet from pregnancy onwards is beneficial to a child’s development and may contribute to their future health and well-being.

What is the effect of sugar on health?

Excessive intake of sugar in early life has been associated with increased risk of chronic diseases in adulthood. Sugar exposure in the first 1,000 days of life has been associated with an increased risk of health issues such as:

• Type 2 diabetes
• High blood pressure
• Obesity
• Cardiovascular disease 

These are health issues with a major impact on the quality of life. Sugar rationing during the first 1,000 days of a baby’s life may reduce the risk of developing type 2 diabetes by 35% and high blood pressure (hypertension) by 20%. Research also indicates that sugar rationing delays the onset of these diseases. What’s more, early exposure to high sugar levels can also influence taste preference. Sugar rationing during the first 1,000 days makes children less likely to crave and consume sugary foods, which may result in healthier eating habits later in life.

How much sugar is healthy for your child?

Of course, it is difficult to control what children eat. TV shows and websites popular with children are flooded with adverts that promote high-sugar products. Children are easily influenced, and they will follow what their parents do. Parents play a crucial role in shaping their children's eating habits. Are they setting a good example when it comes to sugar? If parents lead by example, the greater chance their child will do the same. However, many parents struggle with making healthy food choices and resisting sugar.

Advice for parents

We have put together some tips to help you and your family cut back on your sugar intake for a healthier future: 

• Read the labels. The label on a packaged food will tell you how much added sugars it contains. Always choose the product with the least or no added sugars. Also check the labels of products specially designed for babies. Look for names such as maltose, corn syrup or concentrated juice.
• If possible, opt for unprocessed foods. Processed foods are lower in nutrients and fibre, and they tend to contain added sugar.
• Replace sugary drinks with healthier alternatives, or drink water.
• When your child is old enough, you can let them choose what to eat in a structured way, or encourage them to help you prepare meals. This way, you can teach your child to make healthy choices at an early age and get them excited about nutritious foods.
• Pay attention to the amount of natural sugars foods contain. Experts advise limiting sugar for infants. For example, replace bananas with mashed blueberries.  

With these tips, you can begin to make healthier choices about the foods you eat. It’s also important to consider the whole food. Low sugar, or zero added sugar, doesn't necessarily mean healthy overall. Added sugars may have been replaced with artificial sweeteners. Foods containing artificial sweeteners should not play a significant role in children's diets.  

Conclusion

Avoiding sugar altogether is impossible, but you can make conscious eating choices to reduce your intake. Start with small steps. Every little step counts towards the bigger goal achieving better health for you and your family. There's no problem including the occasional sweet as part of a healthy, balanced diet. Do you find it hard to make healthy choices? Read more about overweight in adolescents and the impact of overweight on health. If you are struggling with your weight, Doctoronline can also offer you help and guidance.