Tips on How to Break Your Sugar Addiction

1. Maintain stable blood sugar levels. Eating starchy or sugary foods lead to spikes in blood sugar. Drastic changes in blood sugar lead to increased cravings for sweets and carbs. Ways to help balance your blood sugar include eating regularly (every 3-4 hours), adding healthy protein and fats into your meals/snacks, eating before drinking coffee, cutting out sugary drinks, and making the carbs you do eat 100% whole grain. Try to break habits like eating a sweet treat after every meal or eating sugary foods for breakfast like pancakes and cereal.

2. Stay hydrated! Often times we confuse hunger for thirst. So try drinking a glass of water before opting for that chocolate chip cookie.

3. Eat a nutrient-dense diet. Sugar cravings can stem from not getting enough nutrients in the diet. Try eating a variety of vegetables with each meal. The increased fiber is an added bonus for blood sugar control.

4. Eat mindfully. Take the time to enjoy the food you eat. Next time you decide to eat a sweet treat, sit down with no distractions. Notice the colors and shape it has. Notice its smell and the nostalgia it may bring. Notice the flavors and textures as you chew. Don't rush to get up. Just sit there for a few seconds to enjoy the delicious food you chose to eat and how it makes you feel mentally and physically afterward.

5. Improve your mental health. One of the main reasons for sugar cravings is to boost neurotransmitters like serotonin and dopamine. Unfortunately, this often is only a quick buzz that can lead to feelings of guilt afterward. Work on addressing the root cause rather than reaching for that quick fix. Having an MAO-A SNP can actually predispose someone to increased carb cravings. If you are interested in genetic SNP testing, book a free discovery call to learn more.

6. Avoid restrictive eating. Going cold turkey may work for some, but oftentimes it ends in a binging episode. If you want a bowl of ice cream, eat a bowl of ice cream. Just make the decision and execute it in a mindful way. Minimize the portion size if you do decide to eat the sweet. Try alternative options like eating fruit, drinking licorice tea, or making a healthier dessert from scratch with less sugar.

7. Get 7-8 hours of restful sleep. Sleep is the ultimate hormone regulator. When you skimp on sleep or have inconsistent sleep patterns, your hunger hormones, ghrelin and leptin, are affected. By keeping these hormones in check, people tend to feel less hungry throughout the day, more satisfied, and better able to control their cravings.

8. Lessen your stress levels. Stress often leads to hormonal imbalance, blood sugar instability, and increased cravings. Try to reduce sources of stress in your life and learn healthier ways to cope with inevitable stressful events. Healthy ways to improve your stress response include things like meditation, journaling, restorative yoga, spending time in nature, and biofeedback.