08/10/2026
🍭 Could your diet be affecting how your body moves?
As an osteopath, I spend a lot of time thinking about muscles, tendons, joints, fascia and connective tissue — and something that doesn’t always get talked about enough is blood sugar.
Now, I LOVE sugar. I was brought up on it, and when I’m tired, stressed or sad, it can still be the first thing I reach for. So this isn't a “never eat sugar again” post. 🙅♀️
But there is an important reason to pay attention to how much added/free sugar we are eating and, more importantly, what happens when blood glucose stays high for long periods of time.
So what's the connection?
When blood glucose is chronically elevated, a process called glycation happens more rapidly.
Glycation is where glucose attaches to proteins in the body. Over time, this can contribute to the formation of advanced glycation end-products (AGEs).
And here's where it gets interesting for the musculoskeletal system...
A lot of our connective tissues contain collagen— including tendons, ligaments, joint capsules, cartilage and other connective tissues.
AGEs can alter collagen and increase cross-linking between collagen fibres. This can make tissues stiffer, less elastic and less able to remodel normally.
In people with diabetes, these changes are associated with problems such as reduced joint mobility, tendon problems and other musculoskeletal complications. Chronic hyperglycaemia can also contribute to inflammation, oxidative stress and changes to the small blood vessels supplying tissues.
And if tissues are already stiff, less adaptable and slower to heal, they may not tolerate load as well.
That doesn't mean “eat sugar → damage your tendon.”
It's much more about the cumulative effects of chronically poor blood-glucose control and metabolic health over time.
And if high blood glucose persists for years, the consequences can extend beyond the musculoskeletal system. Chronic hyperglycaemia is a major risk factor for diabetic microvascular complications, including nerve and small-vessel damage, some of which can become permanent.
So what can we do?
This isn't about being perfect.
It's about giving your body the best environment we can for movement, recovery and healthy tissue
🥦 Choose more whole foods
🥚 Include protein
🥑 Include healthy fats
🌾 Choose higher-fibre carbohydrates
🍎 Eat whole fruit rather than relying on lots of sugary/processed foods
💧 Stay hydrated
🏃♀️ Move your body regularly
😴 Prioritise sleep
And yes… reduce the amount of ultra-processed, high-free-sugar foods and drinks that make up your diet.
The NHS recommends keeping free sugars to no more than around 5% of daily energy intake — about 30g per day for adults. Importantly, this doesn't mean avoiding the natural sugars found in whole fruit, vegetables or milk.
There's also evidence that diets higher in processed and free-sugar-rich foods are associated with poorer sleep. The relationship between sugar and mood is more complicated, but high-sugar foods certainly aren't the reliable mood-fix we sometimes hope they are.
And I say all of this as someone who really likes sugar.
If you use sugar when you're tired, stressed or emotional, you're not failing. ❤️
Start small.
Swap one thing.
Add something nourishing before reaching for the sweet stuff.
Find alternatives you actually enjoy.
Give your taste buds time to adapt.
There is a way to change your habits — without having to be perfect.
Because looking after your blood sugar isn't just about diabetes or your future health.
It's also about giving your muscles, tendons, joints and connective tissues the best chance of staying strong, adaptable and able to move well.
Let's keep moving well, for as long as we can. 🦴💪✨
