Can we really stop eating sugar, or do we just want to believe that sugar doesn’t have us in its sticky grasp, wrapped around its “Butterfinger?” The mind is a powerful thing, and so is the all-to-common resistance to unpacking the reality behind our sugar cravings.
A moment of honesty…Who doesn’t like to enjoy a dessert with friends, a piece of cake at a birthday party, or an ice cream on a hot day. I sure do. But could these sweet indulgences be distracting you from what lies beneath the sugar coating, and damaging your body in the process?
You bet.
Here’s what you need to know about what sugar does for you and what you can do to reduce your cravings.
Sugar can ruin your health.
Let’s break it down and take an honest look at how your sugar intake affects that beautiful body of yours. Experts have found that…
Sugar can suppress the immune system.
Sugar interferes with the absorption of calcium and magnesium, two essential vitamins.
Sugar contributes to diabetes.
Sugar contributes to obesity.
Sugar can cause hypoglycemia.
Sugar can cause depression.
Sugar can cause a fast increase in adrenaline levels in children (ADHD anyone?)
Sugar can cause arthritis.
Sugar can cause cardiovascular disease.
Sugar can increase cholesterol.
Sugar can lead to uncontrolled growth of Candida in the body (yeast infections)
So if sugar has all these negative effects on the one precious body we’re given, why do we keep going back to it?
Sugar activates the “feel good” response, and makes you craves more.
Stress relief. Comfort. Relaxation. The temporary “ahhhhhh” feeling.
When we eat things that contain a lot of sugar, our body releases a large amount of dopamine—the same “feel good” chemical that’s released with cocaine, heroin and methamphetamines—into the “reward center” of the brain. Consuming large amounts of sugar actually reduces the number of dopamine receptors. Here’s the problem.
Every time you eat sugar-containing foods, the dopamine effects are lessened, and we have to eat more in order to get the same feeling. Hello addiction!
Sugar is a popular reward.
“If I ____ (insert task or goal), I’ll give myself a treat.”
How often do you reward or treat yourself with a beet salad, your favorite yoga class, or anything that’s actually healthy for you? We tend to reward ourselves with things that we consider to be “bad” or naughty, and tell ourselves “I work hard and deserve it.” But what are you actually rewarding yourself with, honestly?
An increased risk in chronic disease? Wild fluctuations in energy and mood? Hmmm, doesn’t sound like a reward to me.
We already know that sugar acts directly on the reward center of the brain, making it an easy go-to reward. How can we break this pattern?
Find healthy food substitutes or shift your reward systems away from food-related things all together.
It can completely change your relationship to what it means to treat yourselves. Rewarding becomes a true act of self-love, of nourishing your body, and of giving yourself something that will actually enrich your life and fulfill you on a more holistic level.
Sugar cravings can be a message about a deeper soul craving or unfulfilled desire.
Pay attention to your patterns. Do you crave sugar at a certain time of day, when you’re feeling lonely, when you’re stressed or when you’re tired.
I’ve discovered that when I crave sugar, I’m actually craving protein or love/connection. It’s most often the later of the two. Can you relate?
Whenever I have a craving, I ask myself “What is it that I’m actually craving? What desire lies beneath this craving that is not being fulfilled? What can I do to get that deeper need met.”
I always thank my body for communicating with me, and give myself a pat on the back for accurately translating the messages of my cravings.
Your sugar cravings may be related to something else entirely. Everyone is different. I encourage you to explore those connections, to ask yourself questions, and to approach your cravings as you would a secret message written in code—with excitement and curiosity.
Ways to deal with your sugar addiction:
Drink more water.
Cravings for sweet-tasting things are sometimes a sign of dehydration. Next time you find yourself reaching for something sweet, drink a glass of water, wait a few minutes, and see if the desire is still there. Soda and juice don’t count as water, as most of them have tons of added sugar.
Eat sweet vegetables and fruits.
They provide the sweet taste you’re after without all the negative side effects (bonus!). They’re naturally sweet, delicious, and good for you too. Adding them into your diet, especially earlier in the day (get that sweet quota taken care of), can decrease your sugar cravings significantly. Try eating more of these: carrots, onions, corn, winter squash, beets, apples, pears, bananas, berries, and stone fruits.
Get more R & R.
Sugar and simple carbohydrates are the quickest form of energy for the body, especially when your body and mind are tired. When you’re chronically stressed, suffering from lack of sleep, have exhausted adrenal glands and no “Me Time,” the body often craves the fastest form of energy to keep you going: sugar. Getting more rest and relaxation can help break your dependence on sugar by giving your body what it’s actually craving.
Move your body.
You don’t have to go crazy. You can start out with simple things like walking, yoga, or biking to the park, and gradually increase the duration and types of physical activities you do. Being physically active helps your body balance blood sugar levels, increases your mood, boosts your energy, and releases stress. Remember: if you don’t enjoy it, you won’t do it!
Use natural sweeteners.
Processed foods often contain high amounts of artificial sweeteners and added sugar, which both contribute to inflammation in the body. Try using natural or gentler sweeteners like honey, maple syrup, stevia or dried fruit.
Decrease or eliminate caffeine.
Caffeine not only causes dehydration, but it usually results in big ups and downs in energy. This will cause your sugar cravings to be more frequent and powerful as your body seeks balance. If you can’t start the day without a “Cup of Joe” or a latte, there are some highly effective ways to go off coffee. The effects on your life will astound you.
Look at how much animal food/salty food you eat.
From the perspective of the yin/yang principles (energetics of food art link) of eating (such as in Macrobiotics and Traditional Chinese Medicine), having too much of one energy can lead to cravings for the other.
Thus, if you eat too much animal food/salty food (yang and contracting), you will crave sweet foods (yin and expansive) to come back into balance. Everyone’s body is unique in its need for certain foods, so use your intuition and your understanding of your own bio-individuality to find your own balance.
Cook with sweetening spices.
There are quite a few spices that naturally sweeten dishes and bring out the sweet flavor in your cooking. Experiment around with spices such as cinnamon, coriander, nutmeg, cloves and cardamom to see how they affect your cravings.
Find the sweetness in life!
Sugar cravings aren’t always about sugar itself. More often than not, they are about something deeper than food—a “primary food” (relationships, career, movement, spirituality) that is not being met. Cravings normally have a psychological and emotional component to them as well.
By identifying the mental and emotional causes behind your cravings, you can make meaningful changes to your lifestyle and relationships in order to get those deeper needs met. Sometimes it’s as simple as having a conversation with a friend, mentor or coach, establishing a joyous health routine, or paying attention to the sweetness of life around you.
When your life tastes sweet and your deepest desires are fulfilled, you know that no amount of sugar will ever come close to that level of satisfaction.
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