Navigating Those Sweet Temptations
There is one topic that has been popping up over and over again lately… sugar.
In the hustle and bustle of life, it's all too easy to succumb to the allure of sweet treats, especially when it feels like it is candy season from mid-February through April.
Lately, I have found almost any amount of sugar or overly sweet treat zaps my energy, especially in the afternoons. On the flip side, I work with plenty of women who get a burst of energy from candy in the afternoon. Everyone has a different reaction to sugar which is part of why it can be such a complicated topic.
There are many reasons why sugar is so alluring to us and they differ from person to person.
Here are few common reasons:
Instant Gratification: Sugar activates reward centers in the brain, leading to feelings of pleasure and satisfaction. This immediate gratification can create a powerful craving for sugary foods, as our brains associate them with pleasure and comfort.
Evolutionary Biology: Our ancestors evolved to crave sweet foods as a survival mechanism. In nature, sweetness often indicates the presence of carbohydrates, which are essential for energy. Therefore, our bodies are hardwired to seek out and consume sugary foods to ensure we have enough fuel for survival.
Emotional Connection: Many of us have strong emotional connections to sugary foods, often stemming from childhood memories or cultural traditions. We may associate sweets with celebrations, rewards, or moments of comfort, making them more than just a source of nourishment but also a source of emotional fulfillment and nostalgia.
Conquer Sugar Cravings
There are no quick fixes to combating the sugar beast, but there are three very simple things you can do to set yourself up for success, if cutting back on the sweet stuff is your goal.
These aren’t fancy and you may have heard of them before, but these are staples of almost every protocol I create for patients.
Balance Your Meals
Start your day with a balanced breakfast that includes protein, healthy fats, and fiber-rich carbohydrates.
This can help stabilize blood sugar levels and reduce cravings throughout the day. I typically suggest aiming for 30g of protein per meal.
Stay Hydrated
Dehydration can often masquerade as sugar cravings. Keep a water bottle handy and aim to drink plenty of fluids throughout the day.
Herbal teas and infused water are also great options to stay hydrated and curb cravings. Aim for half your body weight in ounces of water per day.
Get Plenty of Rest
Sleep deprivation affects the brain's reward centers, leading to heightened sensitivity to perceived rewards such as sugar. Give yourself plenty of time to get a solid night of sleep.
If restful sleep is a struggle for you, take a look at the blog on better sleep from earlier this year or feel free to reach out and discuss how we can work together to get you some rest.
Try following these three guiding principles for the next two weeks and you may surprise yourself at how much easier it is to avoid sugar than you thought it would be.
Remember, progress takes time and patience, so be gentle with yourself on this journey to wellness.