6 Tips to Overcome the Craving for Sugar

One or two confectioners use the term jokingly as a name for the company and could cause a smile on one side or the other. But for those who have a problem with sugar addiction, the laughter is long gone.

The addiction to sugar is similar to nicotine, or drug addiction, at least in terms of physical and emotional symptoms. The health effects are detrimental. Some people seem to be able to control the desire for sweets more easily than others.

American scientists have obviously found that genetic causes also exist for sugar addiction. The emphasis is also on the word, because these genetic causes are not a license to unrestrained feasting, as other factors also play a role.

The Genetics

The reward area in the brain is the solution to this puzzle. Eating is enjoyable and thus a natural and positive key stimulus, which ensures the release of dopamine, the happiness hormone. Scientists at the Oregon Research Institute found that the so-called DRD2 gene, which also explains the risk of addiction in drinking alcohol, is also responsible for sugar consumption. The intensity of the perceived happiness is determined by it and thus the cravings triggered.

Functional magnetic resonance imaging has revealed that many adolescents have fewer dopamine receptors than their peers. Their reward center in the brain was also less pronounced. In order to quench the craving, they had to consume larger amounts of sugar in order to achieve an equivalent rush.

Anyone who has the predisposition can counteract the cravings. "The secret of health, as far as the majority of all diseases are concerned, lies not in the text of the genes but in the regulation of their activity," said the neurobiologist Joachim Bauer from Freiburg. Everyone has it in their own hands, whether they can dominate the addiction or not. The key is in each of ourselves.

Help In The Fight Against Sugar Addiction

The consumption of sugar triggers various physical activities. Among other things, the blood sugar level is driven up quickly, but just as quickly it dips again. The pancreas spills more and more insulin to force the body's cells to take it up. After all, production is on the increase and type 2 diabetes develops. But how can you regulate it? Here are some tips:

1. Maintain Steady Blood Sugar Levels

Anyone who keeps the blood sugar level constant, is protected from food cravings. Because these are always produced when the sugar level in the food is immediately boosted by the use of useless table sugar, which is added to most industrially produced foods. The body gets a quick energy boost, which is just as quickly over. Healthy carbohydrates from whole-grain products or fructose contained in natural foods, which cause the blood sugar level to rise only slowly and supply the body with sufficient and even energy for several hours, can be beneficial. Small snacks between meals (eg a few nuts or a handful of fruits or vegetables) help with small hunger attacks. In order for the pancreas to settle down, meal breaks of three to four hours after meals should be kept as often as possible. About three hours before going to bed you should refrain from eating, so that the body can rest and use the fat during sleep. Which brings us to the next tip.

2. Increase Protein Intake

Those who rely on proteins have less cravings. A sufficient supply of protein during the day has a long-lasting and filling effect, so that the organism demands less sugar. Proteins therefore work satisfactorily for as long as they undergo the digestive process more slowly. Some proteins contain amino acids (tryptophan and tyrosine), which are involved in the formation of the satiety messengers serotonin and dopamine. Proteins can be found in legumes, lean meat, fish, low-fat dairy products, mushrooms and cereals. In addition, proteins also help build muscle mass and burn fat cells.

3. Go On A Sugar-Free Diet

As hard as it sounds, the only way out is to get rid of the sugar: make a sugar deprivation! Certainly, withdrawal symptoms will come to light. The withdrawal in a group (friends or family) makes escape easier. After three days of abstinence at the latest, the body gets used to the reduced sugar intake and the desire subsides. After this radical diet, however, one should largely refrain from industrial sugar, sweet drinks (including alcohol), sweets and finished products (including sausages) and draw from its natural sources for its nutrition. However, those who can not keep their fingers off the white sugar will find that the addiction returns, perhaps worse than ever.

4. Decrease Stress

Anyone who is stressed has a hard time. Sugar is reassuring because of serotonin production in the brain, that's a fact. Therefore, it is particularly difficult for stressed people to break away from sugar addiction. Stress hormones cause cravings for sugar and fat and also promote fat storage. Fixed meal times without night snacks are a prerequisite for success in withdrawal, as well as adequate rest. Your own dedication plays a big role here.

5. Get Enough Sleep

If you sleep enough you can revigorate your body. Sleep disorders not only disturb sleep but also regeneration. Those who sleep too little or bad, heal slower. The lack of strength during the day increases the desire for sugar (as comfort, so to speak).

6. Do Daily Exercise

It's a vicious circle that only comes out when you have the firm will and stamina. Those who suffer from sugar addiction do not lead a normal life, because balanced, not stressed and satisfied people do not have to console themselves with sugar.

But everyone has the opportunity to become such a person. However, this can only be achieved by examining your life and adapting to your own wishes. This requires a conscious decision, the enforcement of which is then also persistently pursued.

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