Fitness coach Bhavika Patel is raising awareness about the subtle yet damaging effects of excessive sugar consumption, highlighting seven telling warning signs in a recent Instagram post. These red flags aim to help individuals recognize sugar overload before serious health impacts set in.

1. Energy rollercoaster: Sudden sugar highs followed by crashes can leave you feeling drained and irritable. Patel suggests pairing carbohydrates with protein and fibre to stabilise blood sugar levels.

2. Persistent cravings: High sugar intake fuels more sugar cravings—especially during PMS—creating a vicious cycle that’s hard to break .

3. Mood swings and irritability: Blood sugar dips can affect neurotransmitters, leading to emotional instability.

4. Jawline breakouts: Hormonal blemishes and increased acne may be worsened by excess sugar.

5. Restless nights: Sugar spikes at night can disrupt cortisol and melatonin balance, impacting sleep quality.

6. Digestive issues: Excess sugar feeds harmful gut bacteria, causing bloating and gas.

7. Stubborn belly fat: Excess sugar often accumulates as visceral fat around the abdomen.

Dr. Tanu Gupta notes that sugar’s inflammatory effects can lead to gut dysbiosis and hormonal imbalances, increasing risks for metabolic disorders such as insulin resistance and PCOS.

Patel recommends balancing meals with protein, fibre, and healthy fats to prevent sugar spikes, curb cravings, and promote better digestion, sleep, and mood. Reducing added sugars can support long-term wellness and metabolic health.