Dear Doctor: I’m stalled on my resolution to quit eating sugar. Why is it so hard? I just can’t seem to stop saying yes to sweets, especially my favorites -- cookies and candy bars. Do you have any suggestions?

Dear Reader: First of all, please don’t feel bad. In your quest to control your sugar intake, you’re battling two powerful forces -- biology and modern food science.

Sugars provide the body with an efficient source of energy, and the pursuit of them is hardwired into our brains. This, along with the fact that sugar wakes up the reward centers of the brain, has been weaponized by food scientists. The result is a vast array of sweet treats, many of them amped up with fats and salt, and each carefully designed to be irresistible. Adding to these challenges is the fact that quitting sugar cold turkey can leave you with genuine symptoms of withdrawal, including headache, fatigue, irritability and low mood. But don’t despair. Armed with a bit of self-knowledge and a few deliberate strategies -- and, yes, some willpower and discipline -- you can successfully get your sweet tooth under control.

Start by becoming aware of how much sugar you eat, and when. Do you add it to your morning coffee or tea? Is it part of your breakfast? Do you drink sugared beverages? All of these, along with any candy, baked goods, ice cream or other sweet snacks that you grab throughout the day, contribute to the estimated 17 teaspoons of sugar that we Americans ingest daily. That’s double the recommended limit of 9 teaspoons per day for men and triple the 6 teaspoons for women, and it adds up to almost 57(!) pounds of sugar per person per year. Since 75% of all processed foods -- even those that come across as savory -- contain added sugars, you’ll need to check food labels for an accurate picture of your intake.

Once you’ve identified the sources of sugar in your diet, you can begin the process of weaning yourself off of it. If you’re stirring it in to coffee, cut back a little each day until it’s gone. If you’re a soda drinker, switch to one of the many varieties of sparkling water that have become available. It is helpful to understand that sugar makes blood glucose levels spike, which triggers the pancreas to release insulin. That’s the hormone that allows cells to absorb and use glucose for energy. A healthy blood sugar balance depends on limiting surges of insulin, so think in terms of meals and snacks full of protein, fiber and healthy fats. They will fill you up and lessen your cravings without making your blood sugar levels go crazy.

Artificial sweeteners may be tempting, but studies have linked them to a boomerang effect of craving more sugar, as well as to adverse effects on the gut microbiome. Plus, after just a few days of sugar abstinence, you’ll find that your taste buds are waking up to the natural sugars in foods, which will become satisfying. There’s no question that quitting sugar can be a challenge, so be kind to yourself and take things gradually.

(Send your questions to askthedoctors@mednet.ucla.edu, or write: Ask the Doctors, c/o UCLA Health Sciences Media Relations, 10880 Wilshire Blvd., Suite 1450, Los Angeles, CA, 90024. Owing to the volume of mail, personal replies cannot be provided.)

Dear Doctor: I heard about a study that says working overtime gives you high blood pressure. My husband just joined a competitive company, and he’s expected to work a lot of extra hours. He’s already a Type A kind of guy, and I’m worried.

Dear Reader: You’re referring to the results of research published last December that found a connection between putting in long hours at work each week and an increased risk of developing high blood pressure. More specifically, the study uncovered a link to a condition known as “masked hypertension.” This is when blood pressure readings in the doctor’s office are normal but then rise to elevated -- and even dangerous -- levels outside of the clinical setting. That makes diagnosis and treatment difficult and may put someone at higher risk of heart problems and stroke.

In the study, published in the journal Hypertension, researchers in Canada followed 3,500 office workers for five years. Participants in the study wore a device that measured their blood pressure every 15 minutes. The researchers also obtained daily blood pressure readings while the workers were at rest. The goal was to identify periods of normal blood pressure, sustained high blood pressure and masked hypertension. After adjusting the resulting data for lifestyle factors such as weight and smoking, existing medical conditions such as diabetes, family medical history and job strain, the researchers found a correlation between how much overtime someone worked and their blood pressure.

Overall, the study found a 70% higher risk of masked hypertension among workers who put in 49 or more hours per week as compared to those with a workweek of 35 hours or fewer. They also found that the overtime group had a 66% higher risk of sustained high blood pressure. These are blood pressure readings that remain high and can be measured in a clinical setting. As little as one to nine hours of overtime was linked to a significant increase in risk of both types of hypertension. The results held true for both women and men.

Analysis of previous research, which also finds a connection between a long workweek and developing high blood pressure, suggests stress and loss of sleep as potential causes. But because the number-crunching in the Canadian study takes those factors into consideration, the authors suspect some other mechanism is at work. Considering that the study looked at white-collar workers, who spend the lion’s share of their time behind a desk, recent revelations about the adverse health effects of prolonged sitting may hold a clue. These include weight gain, increased risk of developing metabolic diseases like Type 2 diabetes, and, yes, hypertension. It will be interesting to see if these parallel avenues of research converge.

Meanwhile, considering the demands of your husband’s new job, as well as your description of him as a driven Type A personality, we think it would be wise for him to check in with his health care provider. He may be advised to monitor his blood pressure with a wearable monitor, which would allow a diagnosis, and, if needed, appropriate treatment.

(Send your questions to askthedoctors@mednet.ucla.edu, or write: Ask the Doctors, c/o UCLA Health Sciences Media Relations, 10880 Wilshire Blvd., Suite 1450, Los Angeles, CA, 90024. Owing to the volume of mail, personal replies cannot be provided.)

Dear Doctor: Why do you have to wash your hands with soap and warm water for at least 20 seconds? Are they not getting clean if you’ve only got cold water? And why is 20 seconds the magic number? What about hand sanitizers?

Dear Reader: Handwashing is in the news right now due to the coverage of the new coronavirus, COVID-19, as well as our ongoing flu season. It’s an important topic because, although the exact means of transmission of the new coronavirus isn’t clear yet, we do know how influenza spreads, and COVID-19 is likely to be similar.

In addition to inhaling aerosolized droplets from an infected person’s cough or sneeze, influenza spreads through contact with surfaces that have been contaminated by the virus. This can be direct contact, such as when you shake hands with someone infected with the virus, or indirect contact via a contaminated surface or object. If you come into direct contact with the virus and then touch your own mucous membranes, you risk infecting yourself. This includes rubbing your eyes, nose or mouth; biting your nails; eating with your hands; dabbing on makeup; or just resting your chin in your hands. All of this leads to two bits of important advice -- don’t touch your face, and do wash your hands. The first relies on awareness, while the latter is all about technique.

Start by wetting your hands with clean, running water. The temperature of the water doesn’t play a role in efficacy; it’s just that warm water is more comfortable to use. If cold water is the only option, that’s fine. What matters most is that you work up a lather with soap -- any kind of soap will do -- and carefully clean all of the surfaces of your hands. Be sure to wash the palms and backs of the hands, the fingers, the knuckles, the webs between the fingers and the areas around and beneath the nails. Doing this carefully and thoroughly, with gentle pressure to create friction, takes in the neighborhood of 20 seconds. Then rinse well and dry thoroughly. Frequent handwashing can dry out the delicate skin on your hands, so carrying a travel-size moisturizer can be a good idea.

As for hand sanitizers, studies have shown that although they can be helpful, washing with soap and water is the most effective at removing a variety of pathogens. Hand sanitizers may not be as effective when used on hands that are dirty or greasy.

When using a hand sanitizer, it’s important to choose one that is alcohol-based, at a concentration of no less than 60%. The product label will state the concentration of alcohol. Don’t skimp. Always use the amount of sanitizer that the label recommends. Then spread the liquid over all of the surfaces of your hands and rub gently until they are dry.

Hands clean? You’re not quite done yet. There’s another object that that makes frequent contact with your hands and face -- your phone. Check manufacturer directions, and add cleaning your phone to your daily routine.

(Send your questions to askthedoctors@mednet.ucla.edu, or write: Ask the Doctors, c/o UCLA Health Sciences Media Relations, 10880 Wilshire Blvd., Suite 1450, Los Angeles, CA, 90024. Owing to the volume of mail, personal replies cannot be provided.)