Refined sugars can affect the immune system for hours after consumption. It shouldn’t take too long to put an end to sugar addiction.
We’ve heard it time and time again. Sugar is addictive, it’s bad for your health, it ages your skin, it destroys your teeth. Not to mention how confusing it has become to trace added sugars and their weird names (glucose, sucrose, corn syrup, fructose, etc).
Refined sugar consumption has been proved to be detrimental to our health. However, if you have a sweet tooth, there is no doubt it can be difficult to break sugar addiction. Let´s look at some strategies to reduce sugar consumption:
1. Avoid processed food
This includes anything from donuts to sugary drinks -Did you know that Sodas, energy drinks, sports drinks and fruit drinks contribute an astounding 44% of the added sugar in the American diet? Instead, drink water or natural smoothies and include whole foods carbs like vegetables, legumes, nuts, and seeds.
2. Keep steady blood sugar levels
When you eat lots of sugar, your appetite increases and your weight too. However, a diet low in added sugar but high in protein and fat has the opposite effect it reduces your appetite, keeps you fuller for longer, and consequently, you'll lose weight. Make sure you include some protein during breakfast, have smaller meals during the day and avoid eating 3 hours before bedtime. This will keep your sugar level controlled during your day.
3. Avoid stress and Sleep cravings off
Being stressed will make it more likely for you to reach out to junk food. Address the cause of your stress and do some yoga, meditation or breathing exercises. Stress can also make you sleep badly, and if when you don't sleep the recommended amount of hours, the area of the brain that responds to rewards and controls motivation and desire is stimulated and you are likely to favor high-calorie, sweet and salty foods.
4. Take supplements
Include supplements that will help you cut your cravings: vitamin D, omega-3s, glutamine, tyrosine, and 5-HTP are amino acids that can help reduce your sugar addiction. It’s been proven that the first 24 to 48 hours of quitting sugar are the hardest, but if you follow these tips and incorporate these supplements into your diet, you are more likely to succeed!
5. Exercise
Exercise whenever you feel like indulging in something sweet, this will keep you distracted and will raise your endorphin levels. Exercise also helps to reduce stress levels, which is a major contributor to sweet cravings. In addition, it helps control blood sugar levels, leaves you feeling energized, helps you sleep and makes you healthier in general.
So next time you are craving your favorite chocolate chip cookie go walk it off!
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