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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 April 8, 2020

Why Assuming Positive Intent Is an Amazing Productivity Driver

Why Assuming Positive Intent Is an Amazing Productivity Driver

Assuming positive intent is an important contributor to quality of life.

Most people appreciate the dividends such a mindset produces in the realm of relationships. How can relationships flourish when you don’t assume intentions that may or may not be there? And how their partner can become an easier person to be around as a result of such a shift? Less appreciated in the GTD world, however, is the productivity aspect of this “assume positive intent” perspective.

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Most of us are guilty of letting our minds get distracted, our energy sapped, or our harmony compromised by thinking about what others woulda, coulda, shoulda.  How we got wronged by someone else.  How a friend could have been more respectful.  How a family member could have been less selfish.

However, once we evolve to understanding the folly of this mindset, we feel freer and we become more productive professionally due to the minimization of unhelpful, distracting thoughts.

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The leap happens when we realize two things:

  1. The self serving benefit from giving others the benefit of the doubt.
  2. The logic inherent in the assumption that others either have many things going on in their lives paving the way for misunderstandings.

Needless to say, this mindset does not mean that we ought to not confront people that are creating havoc in our world.  There are times when we need to call someone out for inflicting harm in our personal lives or the lives of others.

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Indra Nooyi, Chairman and CEO of Pepsi, says it best in an interview with Fortune magazine:

My father was an absolutely wonderful human being. From ecent emailhim I learned to always assume positive intent. Whatever anybody says or does, assume positive intent. You will be amazed at how your whole approach to a person or problem becomes very different. When you assume negative intent, you’re angry. If you take away that anger and assume positive intent, you will be amazed. Your emotional quotient goes up because you are no longer almost random in your response. You don’t get defensive. You don’t scream. You are trying to understand and listen because at your basic core you are saying, ‘Maybe they are saying something to me that I’m not hearing.’ So ‘assume positive intent’ has been a huge piece of advice for me.

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In business, sometimes in the heat of the moment, people say things. You can either misconstrue what they’re saying and assume they are trying to put you down, or you can say, ‘Wait a minute. Let me really get behind what they are saying to understand whether they’re reacting because they’re hurt, upset, confused, or they don’t understand what it is I’ve asked them to do.’ If you react from a negative perspective – because you didn’t like the way they reacted – then it just becomes two negatives fighting each other. But when you assume positive intent, I think often what happens is the other person says, ‘Hey, wait a minute, maybe I’m wrong in reacting the way I do because this person is really making an effort.

“Assume positive intent” is definitely a top quality of life’s best practice among the people I have met so far. The reasons are obvious. It will make you feel better, your relationships will thrive and it’s an approach more greatly aligned with reality.  But less understood is how such a shift in mindset brings your professional game to a different level.

Not only does such a shift make you more likable to your colleagues, but it also unleashes your talents further through a more focused, less distracted mind.

More Tips About Building Positive Relationships

Featured photo credit: Christina @ wocintechchat.com via unsplash.com

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