Sugar Cravings – What Can We Do About Them?

Sugar Article
Sugar cravings – we can all experience the but why?  They can develop for many reasons, such as after periods of indulgence like Christmas and holidays, or during stressful and emotional times.   Once the levels of sugar in our diet increase it becomes difficult to resist these foods as sugar is highly addictive in the same way as drugs such as alcohol and cocaine.  We also develop a tolerance to sugar so that we are no longer aware of the negative effects it has on us.  Sugar releases our neurotransmitter dopamine (involved in our reward pathways) so that as the addiction increases we are continually seeking the feel good feeling our brain receives when dopamine is released.  That’s when we have the desire to eat more sugar and the cycle continues.
Other factors that lead to sugar cravings include fatigue, adrenal stress, emotional factors, hormonal fluctuations and nutritional deficiencies. However sugar cravings can also be driven by psychological factors which may also need investigation.
Eating sugar day in day out is harmful and can result in a variety of  health problems such as insulin resistance, diabetes, weight gain, metabolic syndrome, fatty liver and elevated cholesterol, depression, osteoporosis, osteoarthritis, hormonal balance and Candida.  Symptoms of Candida (intestinal yeast) include digestive bloating and other disturbances, poor energy, mind fog and mood swings and can make life very uncomfortable.
What can we do to regulate our sugar cravings?
  • Stabilise blood sugar levels.  Consuming regular amounts of protein throughout the day keeps your blood sugar levels stable.
  • Reduce nutrient deficiencies.  They are often a cause.  Make sure to have a regular intake of magnesium containing foods such as rice and oat bran, pumpkin seeds, cacao powder, sesame and sunflower seeds, brazil, almonds and cashew nuts.
  • Reduce insulin resistance.  Include a couple of teaspoons of cinnamon powder in your daily diet to reduce  insulin resistance which leads to blood sugar imbalances.
  • Balance pH levels.  If your system is acidic work towards alkalising your system as acidity increases sugar cravings.
  • Remove sugar and other refined carbohydrates from your diet as you can. Try natural sweeteners such as stevia, xylitol, rice malt syrup or coconut flower nectar instead but use moderation.  (See article “Are You Confused About Sugar” for more information).
  • Practise mindful eating to prevent eating in a hurry and over indulgence, allowing you to really taste and enjoy what you do eat.
  • Sugar cravings are often a sign of dehydration. Drink 2-3 glasses of pure water and the cravings will usually disappear, your energy will increase and thinking will clear.
  • Work on reducing your stress levels through such mediums as different forms of exercise you enjoy, work/life balance and meditation.
  • Get enough sleep.  We all know that feeling of a foggy mind due to lack of sleep. A recent study published in The American Journal of Clinical Nutrition found that people who slept longer hours ate less free sugars than those who were ‘short sleepers’.     Researchers at UC Berkeley found that when we are sleep deprived there is ‘impaired activity in the sleep-deprived brain’s frontal lobe, which governs complex decision-making, but increased activity in deeper brain centers that respond to rewards’. This results in a greater likelihood we will reach for junk food.

 

A natural health care practitioner can also help by:

Ascertaining whether you have Candida Albicans, otherwise known as intestinal yeast – Candida feeds on sugar and upsets intestinal flora which in turn increases the desire for sugar.

Investigating whether you have food intolerances or sensitivities – mind fog and fatigue make us look for foods that produce quick energy such as refined carbohydrates.

Assisting with hormonal balancing – an imbalance in hormones causes fluctuations in serotonin and beta-endorphin levels.  Eating sugar helps the body to make serotonin and stimulates feel good chemicals in the brain.  This improves mood in short bursts, but will reduce energy overall.  The cycle, can in the long term, contribute to insulin resistance.

Reducing adrenal stress – stress increases the release of the hormone cortisol which in turn increases hunger hormones.  When under stress we tend to reach for the wrong type of foods.

The body is always working to maintain a state of balance, or homeostasis, and can do so if given the right conditions.  If we address the contributing factors we can improve our energy and mood and reduce our desire for excess sweetness in our diet.

Marianne Harold

January 2018