The Sweet Shackles
Understanding and overcoming sugar addiction.
Ever decided you feel you are eating too much sugar and want to stop. Maybe you are thinking this now after reading my first blog! Then you decide, that’s it…I’m stopping…only to reach for that chocolate or ice cream on day 3! Then the guilts set in and you think “I have no willpower!”. I know this cycle because I’ve been there…done that!
Well willpower has nothing to do with it and guilting yourself after a bit of sugar will only make matters worse.
Read on as I explore the why, the how, and the strategies to break free from the sweet shackles. I’ll try and unravel the complexities of sugar addiction and empower you to make informed choices on your journey to thriving.
Why Sugar Addiction Happens:
As I said, sugar addiction is not merely a lack of willpower; it's a complex interplay of biological, psychological, and social factors. When we consume sugar, our brains release dopamine, the "feel-good" neurotransmitter associated with pleasure and reward. Over time, regular sugar consumption can lead to a desensitisation of the brain's reward system, requiring more sugar to achieve the same pleasure response. This cycle mirrors the patterns seen in substance addiction.
Additionally, stress, emotional triggers, and societal norms can contribute to sugar addiction. During times of stress, the body craves quick sources of energy, often leading to a preference for sugary foods. We’ve all been there… big days in the office where you are needing to make one decision after the next, only to have more problems thrown at you and you don’t see the end…so you have that cookie because, yes, you feel you deserve it!
Emotional eating, linked to comfort and reward, can further reinforce sugar addiction as a coping mechanism. I’ve learnt that If we were able to stop ourselves from reaching for that sugary treat and able to reflect on ‘why’ we needed that treat, the answer might surprise us. The first answer might be, because “I want a cookie”…but if you stick to it and ask again, why do I need this treat, you might find the answer is “I want love” or “I want a hug” or “these cookies remind me of my grandma and I miss her”. What emotions could you be eating?
How Addictive is Sugar?
While the term "addiction" is traditionally associated with substances like drugs, sugar can indeed be addictive for some individuals. Studies have shown that the neurobiological responses to sugar and addictive substances overlap, supporting the idea that sugar can have addictive properties.
The Yale Food Addiction Scale, adapted from substance addiction criteria, provides evidence that certain individuals may exhibit addictive-like behaviors towards certain foods, with sugar being a common culprit. Withdrawal symptoms, cravings, and loss of control over consumption are characteristics shared between sugar addiction and substance abuse. The sweet shackles are really hard to break. So, how do we break them?
Dealing with Sugar Addiction: Strategies for Success
As I often say, your body is bio-individual. Some strategies below will work better for you than others. That’s why I’ve listed 10 tips on how to reduce sugar from your diet. Give some a go and see what might work for you.
Awareness and Education. Understanding the impact of sugar on the body and recognising addictive patterns is the first step. Educate yourself about hidden sugars in foods and their effects on overall health.
Gradual Reduction. Going cold turkey approaches can be challenging. Gradually reduce sugar intake to allow the body to adjust without triggering intense cravings. Replace sugary snacks with healthier alternatives, more on this next week.
Reduce or eliminate caffeine. I know what I’m saying here is almost sacriligious for some, however, the ups and downs of caffeine include dehydration and blood sugar swings may cause sugar cravings.
Drink water. Sometimes sweet cravings are a sign of dehydration. Before you go for the sugar, have a glass of water and wait a few minutes.
Crowd out. Eat naturally-sweet vegetables and fruit to crowd out your sugar cravings.
Get physically active. Start with simple activities like walking and yoga. Start with 10 minutes a day and gradually increase. Being active helps balance blood sugar levels, boost energy, and reduce tension, decreasing the likelihood that you’ll want to self-medicate with sugar.
Stress Management. Find alternative stress management techniques such as meditation, exercise, or hobbies. Addressing stress at its root can diminish the reliance on sugar as a coping mechanism.
Get more sleep, rest, and relaxation. Simple carbohydrates, such as sugar, are the most readily-available source of energy for an exhausted body and mind. If you’re in a state of chronic stress and/or sleep deprivation, your body will crave the quickest form of energy available – sugar.
Eliminate fat-free or low-fat packaged snack foods. These foods contain high quantities of sugar to compensate for lack of flavor and fat, which will send you on a roller coaster ride of sugar highs and lows. Nutritional Guidance: Consult with a nutritionist or healthcare professional for personalized guidance.
Experiment with spices. Coriander, cinnamon, nutmeg, cloves, and cardamom will naturally sweeten your food and reduce cravings.
Put the mask on you first, reduce your sugar intake and thrive again!
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