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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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Last Updated on August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

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      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

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                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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