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When Overwhelming Sugary Treats Can’t Quench Your Crave, Time to Look for Sugar Detox!

When Overwhelming Sugary Treats Can’t Quench Your Crave, Time to Look for Sugar Detox!

We’ve all been there – bad grade at school, tough day at work, or a bad breakup, and we find ourselves bingeing on life-saving ice cream or chocolate. It is not rare that mood swings influence our need for sugar. This happens since our serotonin levels decrease in negative circumstances, and being quick gratification creatures we are, our bodies crave instant dose.

Since sugar acts miraculously quickly and is digested fast, it is no wonder that sugary treat is the first food that comes to our mind in times of emotional distress. As the 2016 study [1] suggests “Lower levels of 5-hydroxytryptamine (5-HT; serotonin) in the brain elicit sugar craving, while ingestion of sugar rich diet improves mood and alleviates anxiety.”

This type of behavior can lead to serious sugar addiction, one not much different than a drug addiction. Although it is not entirely the same as drug addiction, sugar addiction affects human behavior in a similar manner. Most of us would simply mistake sugar addiction for sugar craving, yet the repetitive craving and indulging in sugary snacks, creates a vicious addictive circle, making each next craving much more intense.

Sugar affects our brain in a fast and powerful way. As with any other drug, dopamine levels are increased in the nucleus accumbens (NAc) – the reward center of the brain. [2] The brain then easily forms dependency and lessened sensitivity to sugar, which result in more intense craving and the need for greater dosage each next time. As a result, sugar addiction causes similar symptoms as drug addiction as it follows a familiar pattern that includes:

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Signs Where You Have to Re-Evaluate Your Sugar Crave

Bingeing

Larger amounts of the drug are needed due to greater tolerance. [3] Each time we consume food high in sugar, we develop stronger tolerance, and therefore, the same amount of sugar won’t be enough each next time. [4]

Withdrawal

Sugar withdrawal shows signs symptomatic of a drug withdrawal behavior. [5]

Craving

“Sugar deprivation effect” influences enhanced intake after abstinence [6] and greater urge to procure sugar.

Cross-Sensitization

Sugar addiction shows cross-sensitization with other drugs of abuse [7], which is a common drug addiction symptom.

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Even though sugar is not as seriously hazardous as drugs of abuse, removing it from our diet seems almost impossible due to its powerful effect on reward system in our brain. Since award craving is not just reserved for stressful situations, cutting sugar can be a truly challenging process.

However, there is no need for panic if your sugar cravings are not frequent or excessive, since not every single need for instant boost can be described as sugar addiction. There are clear signs of sugar addiction which are a warning sign that you may have become addicted to sugar. For most sugar addicts it is common to make unreasonable excuses for their dietary choice.

Additionally, buying, stashing and binge-eating sugar when alone is your daily habit. Moreover, you use sugar both as a reward and as a mood elevator. Finally, you are well aware that quitting sugar is almost impossible since you have probably tried it a couple of times, only to return to your usual pattern.

Although highly challenging, removing sugar from our diet is still possible. With the right medical advice, and by following some of the most effective sugar detox methods, sugar addiction can be overcome in a matter of days. Here are 5 most effective ways to deal with sugar addiction.

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Put a Curb to Your Bottomless Sugar Crave

Allow for one sugary meal a day

In order to control your sugar cravings, make sure to find a way to lessen the cravings caused by a sudden withdrawal. Instead of cutting all sugar from each meal or snack you eat during a day, opt for one meal a day method. By cutting one sugar infused meal a day, you will be able to gradually instill a more healthy diet.

Get rid of the hidden sugary paradise

Most sugary addicts have a secret sweets stash in their home and office. In order to not fall into the craving trap, make sure to get rid of any temptations.

Look for cleaner substitutes (Fruits will do)

Breaking a habit is quite challenging, particularly in situations that trigger our addictive behavior. I order not to relapse in stressful situations, always carry a piece of fruit with you. Fruit will give you enough sugar for your body and brain to cope with any situation, yet fruit sugar is a much healthier and cleaner choice.

Let magnesium do the job

As sugar craving is associated with lower levels of magnesium, include magnesium rich foods into your diet in order to reduce urge for sugar. Great sources of magnesium include dark leafy greens, tofu, legumes and nuts.

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You won’t binge if you don’t think about it

As with any other type of addiction, sugar addiction requires certain distractions to help overcome the initial withdrawal struggle. Create a distraction plan filled with enjoyable and mind-occupying activities such as walking in nature, reading, painting or swimming, to help you take your mind off of sugar craving.

Featured photo credit: Unsplash via unsplash.com

Reference

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Ana Erkic

Social Media Consultant, Online Marketing Strategist, Copywriter, CEO and Co-Founder of Growato

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Last Updated on June 13, 2019

5 Fixes For Common Sleep Issues All Couples Deal With

5 Fixes For Common Sleep Issues All Couples Deal With

Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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1. Use a bigger mattress to sleep through movement

It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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2. Communicate about scheduling conflicts

If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

3. Don’t bring your technology to bed

If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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4. White noise and changing positions can silence snoring

A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

5. Use two blankets if one’s a blanket hog

If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

Featured photo credit: Becca Tapert via unsplash.com

Reference

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