Based on the number of advertisements that exploit candy bar sugar cravings, seemingly insurmountable that can only be alleviated with the help of a chocolate bar … sugar cravings seem to be a big problem . After all, you’re not yourself, if you do not eat a chocolate bar packaging. (Sarcasm)
sugar cravings can definitely be a problem, and many people struggle with them. With a modern lifestyle, which often includes processed foods, irregular hours sleep, artificial light and lack of movement, hormonal imbalance is a growing problem and cravings are a symptom of increase.
There are many reasons we crave sugar. Humans are hardwired to crave a little sugar and carbohydrates from birth for good reason. Breast milk is naturally sweet and has important carbohydrates that not only feed the baby, but that gut bacteria also feed baby.
Carbohydrates in breast milk stimulates the release of serotonin, endorphins, and promote relaxation. All these reactions are important in infants and contribute to the bonding process between mother and child. Of course, breast milk also contains proteins and fats necessary baby needs for growth, but the sweet taste is prominent.
Later in life, this natural desire for sweet foods continues and the body still receives this physiological sense of reward eating sweets. At a time when energy is needed immediately it was scarce or food, these cravings were life-saving. Today, where there are 90 types of candy bars and 40 kinds of soft drinks each checkout counter, which can do more harm than good.
Regular consumption of excess sugar and carbohydrate craving can perpetuate this cycle, and statistically, habitual consumption of sugar is exactly what many of us do. The average American consumes 22 teaspoons of added sugar a day in the form of food, beverages and sweets (according to the American Heart Association).
Of course, occasional indulgence in a high quality and dense treatment of nutrients, such as homemade chocolate or milk panna coconut cotta is perfectly fine unless there is another health problem, but consumption of sugar every day and cravings are a big struggle for many people.
If you struggle with anxiety, these are some things I have found useful in overcoming natural sugar cravings.
1. A little L-Glutamine …
This was a council that met for the first time when the book by Dr. Julia Ross The mood of reads healing . This book is a goldmine of information on neurotransmitters and amino acids, but found his advice to avoid sugar cravings especially interesting.
His theory cravings intense sugar is due to stress, poor diet or environmental factors, some people are deficient in certain amino acids, to the point that diet alone may not be enough to reverse the problems. As Food Renegade explains in depth any of us with severe amino acid deficiencies and imbalances of neurotransmitters can not be overcome sugar addiction by willpower.
Fortunately, the solution involves short-term supplementation with the amino acid L-glutamine. In fact, it is stated that some doses of 500 mg of L-Glutamine per day when sugar cravings occur is enough to rid a person of sugar cravings in just a month or two.
In retrospect, I realized that when was taking L-glutamine as part of my protocol to improve my intestinal health and manage my autoimmune thyroid disease also lost all sugar cravings. He had not connected the two and just discovered the absence of sugar cravings due to changes in diet, but I have longed (or even want) sweet foods since.
I’ve taken this L-glutamine twice a day when I was working to reverse the symptoms of leaky gut, but some people prefer version powder that can be added to drinks. As a side note, L-glutamine is often used to increase lean muscle mass in athletes and I realized that I also had a fastest time of difficult recovery workouts while taking L-Glutamine.
2. Protein and good fats
Sometimes, sugar cravings can range from something as simple as consuming too many processed carbohydrates regularly and not getting enough protein and fat.
Carbohydrates provide quick and easy source of energy for the body, and they certainly have their place, but when a person gets into the habit of consumption of carbohydrates, the result can be fluctuations blood sugar that lead to cravings.
proteins are made of amino acids that I mentioned are vital to the proper production of neurotransmitters, an important hormone balance and avoid sugar cravings component. beneficial fats are a source of energy for the body and help increase satiety and avoid immature feelings of hunger.
In the long term, consumption of sufficient beneficial fats and proteins (along with lots of vegetables) is important to provide the body with essential fatty acids, amino acids and micronutrients it needs to stay in balance step They not crave foods unnecessarily.
3. Eat when you’re hungry
And the plan before it is …
times of intense hunger is not the time to make sensible decisions about the best foods to eat. Sometimes the best defense is a good offense. In this case, which means planning (and even before making if necessary) healthy meals so it will be handy when you get hungry.
As mentioned above, eat enough foods rich in nutrients such as protein, fat and healthy vegetables will help stop hunger and extreme blood sugar fluctuations. This makes it easier to choose healthy options like sugar cravings are more likely to occur when a person gets very hungry (especially when this hunger is combined with stress or lack of sleep).
4. Get Moving
Exercise releases endorphins some of the same sugary foods that release and can be a great substitute when done consistently.
You do not have to go running or do something incredibly intense to get the benefits. with my dog, or a game of kickball fast outdoors with children, but there are plenty of options. Planning exercise is also a great way to overcome the habit of long-term sugar, especially if you can train your body to love endorphins exercise as much as sugar.
5. Sleep a little
It’s no secret that sleep is important . Sleep deficiency has been linked to almost all chronic health problems and the list is growing. In fact, not getting enough sleep can:
- increases the risk of heart attack, stroke and cancer
- And the risk of high blood pressure, kidney disease and diabetes
- increase the risk of obesity and hormone problems
from the perspective of sugar, sleep is vital for balancing blood sugar and maintain the correct levels of hormones They are administering insulin. In fact, just one night of sleep impaired can leave a person with sugar levels in the blood of a pre-diabetic. It is not the best idea for someone trying to control sugar cravings.
For this and a million other reasons, make sleep a priority. It is one of the few silver bullets on health and is absolutely free!
A solution often recommended by doctors, and one I would like to consult a doctor before using. Chromium is used in regulating insulin and blood glucose is important to balance the levels of blood sugar.
Some evidence shows that taking small doses of chromium may help prevent falls and peaks that lead to cravings blood sugar. A doctor recommended once took 200 mcg of chromium once daily in the morning to help the levels of blood sugar balance.
7. Vitamins B
B vitamins are said to help with the metabolism of carbohydrates and are also important for many other reactions in the body. B vitamins are depleted by excess stress, consumption of carbohydrates and environmental stressors. I realized I had much more energy when I took a vitamin B complex live fermented code.
Note on sugar substitutes
There are many sugar substitutes available now, but only changing the sugar in a sugar-substitute the underlying problem is not addressed and can lead to more serious problems, depending on the sweetener. Two that I use sometimes are Xylitol and stevia and avoid all others.
ever had sugar cravings? What helped?