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Are you finding it hard to resist the lure of sugary treats? You're not alone. Many people struggle with sugar addiction, a common issue that can have significant impacts on your health and well-being.
The good news is, with determination and the right strategies, you can break free from sugar addiction and embrace a healthier lifestyle.
Here's how to get started to break free from your sugar addiction...
Understanding Sugar Addiction
Sugar addiction can be as powerful as addiction to drugs. It can be an overwhelming craving for sweets, to binge eat sugary foods or even a feeling of loss of control over your sugar intake. These behaviors are driven by your brain's reward system which releases feel good chemicals in response to sugar consumption, similar to the response to addictive substances. Over time, your body craves more sugar to experience the same pleasure, leading to a vicious cycle of sugar addiction!
The Blood Sugar Roller Coaster
This image perfectly demonstrates what happens to your blood over the course of the day when you consume sugar and white refined foods.
Breakfast: In the morning if you have a sugary cereal or white bread toast with jam, within a couple of hours your blood sugar will spike, you will temporarily feel good and energised. But, your body has to release insulin to stablise your blood sugar.
Mid morning: By now your have crashed feeling tired or a bit rubbish and need a snack like a muffin or pastry to feel better. Your blood sugar spikes again, more insulin is released.
Lunch time: You have a white bread sandwich with a chocolate bar and again your blood sugar spikes, more insulin is released.
Mid afternoon: Again you have crashed and have that 3pm slump feeling and reach for another snack. Your blood sugar spikes and more insulin is released.
Dinner time: You have white pasta bolognaise but you are hungry within an hour and reach for the wine and chocolate. Your blood sugar spikes again and more insulin is released.
Why is this a problem? I don't have diabetes!
Continuous spiking of blood sugar day in day out can lead to type 2 diabetes in the future but aside from diabetes, too much sugar can lead to other issues.
Hanger for a start - a blend of hungry and angry kicks in when our blood sugar levels drop and release stress hormones like cortisol. Anyone else start to get irritated if you are hungry?
Mood swings - blood sugar levels can significantly impact mood and increase anxiety when blood sugar levels crash.
Energy crashes - continual blood spikes and sudden drops can result in fatigue making it more difficult to be productive and have low energy levels.
Depression - fluctuations in blood sugar levels can impact mental health and make depression worse. Too much sugar affects the gut microbiome, increasing the amount of bad bacteria which has an effect on what is known as the gut/brain axis.
Steps to Overcome Sugar Addiction
1. Plan Your Meals
Planning your meals can help you avoid the temptation of sugary snacks. Making sure that every meal is balanced and includes protein, healthy fats, and a source of fibre will keep you feeling fuller for longer. Balanced meals will have all the nutrients your body needs to help keep you full and stabilise your blood sugar levels, reducing cravings. Quick tip - add mixed seeds (high in fibre) to your morning breakfast cereal, toast or smoothie!
2. Choose Healthy Alternatives
Swap sugary snacks with healthier alternatives. Instead of reaching for a chocolate, try fresh fruit, nuts, or yogurt. Bring healthy snacks with you to work or when you are out and about so you won't be tempted. If treats are in your office - ask for them to be moved or keep your own healthy stash nearby so they don't eat them!
3. Stay Hydrated
Sometimes, a sugar craving might actually be thirst! Drink plenty of water throughout the day to stay hydrated. Herbal teas and water infused with fruits or herbs can also be great alternatives to sugary drinks.
4. Get Enough Sleep
Lack of sleep can increase your cravings for sugary foods as your body seeks quick energy sources. Aim for 7-9 hours of quality sleep per night to help regulate your hunger hormones and reduce sugar cravings. Quick tip - don't use your phone for a minimum of 1 hour before bed.
5. Manage Stress
Stress can lead to emotional eating and cravings for comfort foods, which are often high in sugar. Practice stress management techniques such as yoga, meditation, deep breathing exercises, or spending time in nature to help reduce stress and curb cravings.
6. Exercise Regularly
Physical activity can boost your mood and reduce stress, which in turn can help reduce sugar cravings. Find an exercise routine that you enjoy, whether it's walking, swimming, dancing, or lifting weights, and make it a regular part of your life.
7. Read Labels
There are 4g of sugar in 1 tablespoon of sugar. The recommended limit is 6 tablespoons per day for women and 9 tablespoons per day for men. Look at the back of packets and divide the sugar quantity by 4 to get the number of tablespoons of sugar contained in that food. I had a client who was consuming 16 tablespoons of sugar every day without realising it!
What to Expect During Sugar Detox
When you first cut out sugar, you might experience withdrawal symptoms such as headaches, fatigue, irritability, and cravings. These symptoms are temporary and typically subside within a few days to a week. Stay committed and remind yourself of the long-term benefits of breaking free from sugar addiction.
Celebrate Your Success
Breaking free from sugar is a marathon, not a sprint. Celebrate your progress, no matter how small! More energy, improved sleep, and better digestion are all victories worth acknowledging. They are your motivation to keep going. Remember, the goal is to make sustainable changes that improve your health and well-being.
Conclusion
Breaking a sugar addiction takes time and effort. Don't get discouraged by setbacks. Be kind to yourself, stay focused on your goals, and celebrate your journey towards a healthier, happier you! Start today and take the first step towards a sugar-free future. Your body and mind will thank you!
By following these steps, you can gradually reduce your dependence on sugar and improve your overall health. Good luck on your journey to a healthier, sugar-free life!
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