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Stop sugar craving

There are several different theories concerning causes of sugar cravings. Some experts link sugar craving with food allergies, some with stress, some with adrenal fatigue and some with hormonal fluctuations (mainly on women during menstrual cycle). Few experts consider pathogenic bacteria, parasites and yeast being responsible for sugar craving. But how to stop sugar craving?

Roots of sugar craving are coming from brain but not from body needs – actually the sugar craving is driven by brain needs for some kind of support or reward. You can stop sugar craving only through your brain and intellectual fight. First step is to recognize that you are suffering from sugar cravings. Second step is to develop your personal easy strategy to stop sugar craving.

How to stop sugar craving

There are several expert recommendations which can be useful. You should select only one or few according to your lifestyle, your habits, your life conditions and your body needs.

It is very simple – just take a walk if you feel sugar craving. Fast walk or a jog will not only get you away from sweet products but this physical exercise will also release endorphins (“happiness hormones“) and, in turn, will lessen your craving needs. If you are a runner, then running will be even better.
If you cannot go out – imitate walking in the house or do some pleasant funny exercises or use house steps for claiming and going down several times.

Avoid being hungry
Try to prevent yourself from becoming hungry between meals – craving combined with hunger is a powerful drive. When you feel moderate hunger, better eat healthy food immediately. It was noted that if you get a craving while being hungry, it makes the sugar craving much worse.

Hot shower
According to health experts, 5-10 minutes hot shower is very effective tool to abolishing your sugar craving. Water must be pretty hot – hot enough that it is on the verge of feeling uncomfortable. Let the water run over your head, back and shoulders – let hot water to heat you up. After 5-10 minutes you will feel like back from sauna – at that point you even would not think about sugar craving but instead you would be thirsty and would be happy to drink a lot of water (healthy exercise!).

Don’t keep junk food and sweets in the house

Stop sugar craving

It is very simple – if you don’t have sweets and junk food, you cannot eat it (even during severe sugar cravings). Sugar and processed foods are as addictive as heroin or cocaine. Eating sugar stimulates certain parts of brain (so called “nucleus accumbens”) which produce dopamine (“pleasure neurotransmitter”). Keeping dopamine high makes you addicted to sugar – if dopamine level drops, you start feeling down and you need (crave) same good feelings. This is how sugar leads to addiction.

Sugar and processed foods are as addictive as heroin or cocaine.

Regular exercises
It is well known that physically fit people have best health indicators. Physically fit people have better cardio-respiratory endurance, muscular strength, good body composition, flexibility and appropriate body mass index (BMI). Usually healthy lifestyle includes physical fitness. What about your? Are you exercising regularly? It was proved that physical exercises can help lessen sugar cravings.

Keep walking or exercising 30 minutes per day and increase your chances to be healthy and happy.

Good sleep
Healthy sleep is crucial for general health – deep and long enough sleep is important for overall health and can help prevent sugar craving. Good sleep boosts serotonin (“happiness hormone”) production. When you have plenty of serotonin, you are less likely to have sugar craving. Check also “Sleep mistakes”, “Late sleep”, “Sleep duration” and “Best sleeping position”.

Drink minimum 1.5-2.0 liter of water every day to keep your body hydrated enough. Dehydrated body needs more water but sometimes brain send wrong signals craving sugar. Sometimes only one glass of water can stop sugar craving.

Avoiding stress can help prevent sugar cravings. It is well known that we are not always eating for satisfying the hunger, sometimes we turn to food for stress relief, comfort or as a reward. “Eating stress” is a common situation for many women – emotional eaters feel powerless over food and sugar craving. Stress related sugar craving is using food to make you feel better – it is emotional need but not stomach filling. Better to find healthier ways to deal with stress, start to eat mindfully instead of mindlessly and stop sugar craving.
Most unpleasant situation is long on-going stress when adrenal glands release hormone cortisol which increases appetite. Once the stressful situation is over, cortisol levels go down and “stress eating” can disappear. But if women experience long-term chronic stress, cortisol may stay elevated with adequate consequences (sugar craving, “stress eating”).

Meditation is another tool to stop sugar craving. According to science, the meditation not only has the power to reduce stress, but it can change brain responses to stress. Short meditation before meals can increase food satisfaction, help to relax during meals and improve digestion and absorption of nutrients.

Communication with friends and family members, problem sharing and relaxation also can help fighting sugar craving. Go out, meet people, enjoy your life and forget about sugar needs.

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