How To End Sugar Addiction and Stop Sugar Craving Right On It’s Tracks
It’s time to break free from the addiction to sugar FOR GOOD… and live each day with boundless health, perfect clarity and joy!
Yes you can beat sugar addiction… this comprehensive guide will guide you and show you actionable ways on how to win over sugar cravings.
Health Risks And Issues Associate With Sugar
Sugar is an ingredient that is extremely prevalent in American society today.
The University of California San Francisco stated that on average each American person consumes 57 pounds of added sugar every year.
This may seem as if everyone has a sugar addiction in America, but that is not the case.
There are individuals who have a much higher level of added sugar in their diet. This can in turn severely hurt their physical and mental health in the long run. Luckily, you can quit the sugar habit and be much healthier for it.
Consuming too much of any type of nutrient or ingredient can be very harmful to your health, but with sugar that takes on a whole new meaning.
- Sugar in its natural form, at a reasonable level is helpful to your body.
- Sugars in their natural form such as those in honey can help your brain, so sugar is needed. After all your brain essentially runs the rest of your body.
- Consuming fructose or other processed sugars is not really good for you in any way. It may give you jump of energy but that will not last long and will hurt your health.
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Harvard Health states that the main sources of processed sugar in American’s diets come from soft drinks, fruit drinks, cookies, cakes, candy, and processed food.
Harvard Health also states, “In a study published in 2014 in JAMA Internal Medicine, Dr. Hu and his colleagues found an association between high-sugar diet and a greater risk of dying from heart disease. Over the course of the 15-year study, people who got 17% to 21% of their calories from added sugar had a 38% higher risk of dying from cardiovascular disease compared with those who consumed 8% of their calories as added sugar.” This shows the relationship between high sugar intake and heart disease.
Heart disease isn’t just classified as one condition, it is a range of conditions according to the Mayo Clinic. Some symptoms of heart disease may include chest pain or tightness, shortness of breath, pain or numbness in extremities, or the neck, jaw, or throat.
Everyone needs to watch for symptoms like this since some conditions categorized under heart disease can be difficult to find. Some people are not diagnosed with heart disease until something bad happens such as a heart attack.
Taking processed sugar out of the equation as much as possible can help ward off heart disease.
According to Harvard these are some of the sugars you should look to avoid in food: white cane sugar, brown sugar, corn sweetener, corn syrup, fruit juice concentrates and high- fructose corn syrup.
HIGH BLOOD PRESSURE
Heart disease is not the only thing that can come from consuming too much added sugar. High blood pressure is a worry for many people as well. Fructose sugar pushes blood sugar up by getting into the nitric oxide within our blood vessels. This nitric oxide suppression could eventually lead to strong increases in blood pressure.
Hypertension is essentially very high blood pressure. One is considered to have hypertension if their blood pressure is above 140/90 and it is severe if it is about 180/120. This is something that, over time can actually cause heart disease as well. So, these two side effects of increased sugar intake coincide.
However, hypertension is something that often has no symptoms, so it is hard to know you have it unless you are regularly assessed for it by your doctor. Besides medication to help lower blood pressure, the only way to help rid yourself of it is diet and exercise. So, it is best to start this regimen before you get to the point of hypertension.
TYPE 2 DIABETES
Lastly, one of the biggest problems with sugar and junk foods made from it is Type 2 diabetes.
There are two types of diabetes, type 1, and type 2. According to the Mayo Clinic, type 1 diabetes is the genetic type of diabetes. This is not developed from diet or weight gain; this is something that is generally known as juvenile diabetes and is not a lifestyle related condition.
Type 2 diabetes on the other hand is a lifestyle related condition and is known as adult onset diabetes, which means you are able to develop it at any point within your lifetime. Type 2 diabetes affects the way that your body metabolizes sugar.
Type 2 diabetes is at epidemic levels in the US and other places across the world. According to the CDC, “more than 34 million Americans have diabetes (about 1 in 10), and approximately 90– 95% of them have type 2 diabetes. Type 2 diabetes most often develops in people over age 45, but more and more children, teens, and young adults are also developing it.”
The World Health Organization (WHO) says, “In the past three decades the prevalence of type 2 diabetes has risen dramatically in countries of all income levels.” The WHO and other authorities have attributed this epidemic to poor diet, which mostly means too much junk food in diets of people around the world.
“The “Diabesity” epidemic (obesity and type 2 diabetes) is likely to be the biggest epidemic in human history” (Diabetes and its drivers: the largest epidemic in human history?, Zimmet)
WHO reports that, “Simple lifestyle measures have been shown to be effective in preventing or delaying the onset of type 2 diabetes.”
Key recommendations include
- Maintaining a healthy body weight
- Regular physical activity
- Healthy diet which includes avoiding sugars and saturated fats
Some symptoms of type 2 diabetes, according to Mayo Clinic, are increased thirst, frequent urination, fatigue, blurred vision, and increased hunger. If you notice any of these symptoms on an ongoing basis, see your physician and get tested. Mayo Clinic recommends that all adults get regular blood labs which include the diabetes screening test called A1C and glucose readings.
WEIGHT GAIN AND OBESITY
Weight gain is another thing that goes along with increased sugar intake, heart disease, and hypertension. Obesity is at the root of many serious chronic and deadly conditions, including metabolic disorders.
The world is in big trouble as junk food is being consumed at such high levels and diets are so lacking in whole food nutrients that the World Health Organization attributes the epidemic levels of type 2 Diabetes, heart disease and other so called- lifestyle diseases to poor diet. At the core of these diseases is typically obesity or overweight.
Weight gain can happen from consuming too many calories as most often happens with processed and added sugar foods. This can range from a few pounds of weight gain to hundreds of pounds which can result in severe obesity.
Eating healthy diet that includes very little or no sugar and one that is composed of whole real food and regular exercise are the best ways to prevent weight gain and stay at a healthy weight.
OTHER HEALTH RISKS
Other health problems and issues that can come from high intake of sugar:
- Tooth decay
- Fatty liver disease
- Chronic inflammation
- Mood swings and post sugar intake crashes
Is Sugar Addiction Real?
According to the online Addiction Center, sugar addiction is a real thing, and a real problem. They say, “Emotional or psychological dependence on sugary foods and drinks, also known as a sugar addiction, is a real cause of concern for health officials in America.” So, although a sugar addiction may seem like a joke, it is anything but that.
In the American diet there are far too many processed foods and most of these processed foods have a high added sugar content. Due to this about 75% of American’s consume far too much sugar in their daily diet and in reality, most of these people could have a sugar addiction without even knowing it.
Sugar addiction can take many forms. There is the possibility that you have far too much sugar than is healthy but that doesn’t mean you are actually addicted. If you subconsciously binge eat sugar, then you could have a sugar addiction. You could also have a sugar addiction if you crave it far too much.
A sugar addiction can develop a few ways but the most common is due to the parts of the brain it triggers. The brain perceives sugar as a reward, and of course, just like you, your body always wants a reward. Re-enforcing this can trigger you to simply keep doing it.
Another thing that you may become addicted to that will in turn give you a sugar addiction is the energy that sugar may give you. Sugar is a simple carb, so it is easily turned into energy, thus giving you that spike of energy. You consciously or subconsciously may think that if you eat more sugar more often you will always have more energy and while that might be true, it is not good for you.
According to the online Addiction Center, “Some studies have suggested sugar is as addictive as cocaine. People often enjoy the dopamine release sugar brings.”
Cocaine is a very addictive drug so relating it to sugar should alarm everyone. If you are rightly worried and wondering if you have a sugar addiction then keep reading, we will now get into the signs of having a sugar addiction.
7 Signs You Are Addicted to Sugar
Now that it is established that sugar addiction is real many of you are probably wondering if you have this addiction without knowing it. Depending on your self-awareness sugar addiction could be either easy or not so easy to identify.
1| Hiding Your Eating Habits
If you are finding yourself hiding how much sugar you eat then you already know you are consuming far too much. Otherwise, why would you be hiding it? This is often how people who are addicted to sugar make it seem as if they are okay from the outside looking in. If others don’t see your habits then you may be able to convince yourself that you don’t have a problem.
2| Increasing Your Intake
Think of it like a drug. When you take an antibiotic for too long you begin to get immune to the benefits it gives your body. That means that for it to help at all you will need to up the dose quite a bit. The same goes for sugar. So, if you find yourself needing more sugar in your diet to satisfy your need for it then it might be time to look at just exactly how much sugar you are eating.
3| Going Out of Your Way
If you are addicted to something you will often do whatever it takes to get it. If you are late to work, getting less sleep, or leaving important things just to get sugar then that is not a healthy relationship with sugar.
4| Craving Starches and Salty Foods
This may seem odd since we are talking about sugar addiction and generally people think of salty foods and sweet foods at opposites on the spectrum. However, starch can have sugars in it as well. If you find yourself reaching for fries, Potato chips, and other related junk food it is a sign that you have a sugar addiction.
5| Reaching for Sugar When Emotional
For a lot of people, their sugar addiction and emotional health are connected. Emotional eating is a very real thing that people use as a coping mechanism and it often takes its form with consumption of sugary foods.
Since sugar stimulates the brain it may feel like a great fix after a rough day or a rough mood. If you begin do to this then you are establishing not only an addiction but also an unhealthy coping mechanism that can easily spiral out of control and harm your physical, emotional, and psychological health.
6| You Have Anxiety
Some with anxiety eat far less, but others end up having far more cravings. The online Addiction Center says, “Stress eating is common example of the relationship between eating disorders and anxiety, and sugar consumption is commonly associated with stress eating.” Since anxiety causes a lot of stress this may become more of an addiction rather than just disordered eating.
Stopping a sugar addiction can give you symptoms of withdrawal. These symptoms could be little things like cravings or bloating. Or they can range to fatigue, headaches, muscle pain, nausea, and insomnia. If you have a sugar addiction simply stopping sugar is not a good idea.
How to Stop Your Sugar Addiction
Stopping any addiction may seem impossible when first thinking about it but taking smaller steps helps a lot. Don’t jump in thinking you have to stop cold turkey; this may work for some and not so well for others. Making smaller, more achievable goals may help those who struggle with quitting more achievable in the long run.
The first thing you need to do is try to stop craving sugar so much. Cravings are difficult things to control but Healthline offers a three- step plan to help fight those pesky sugar cravings.
- “If you are hungry, eat a healthy and filling meal. When you experience a craving and hunger at the same time, force yourself to have a healthy meal rather than junk food.”
- “Take a hot shower. Anecdotal reports suggest that hot showers or baths may be effective at stopping cravings.”
- “Go for a brisk walk outside. Going for a brisk walk or running may help reduce cravings.”
These are things that can stop cravings, which is seemingly the first step to fighting a sugar addiction. If you can get past cravings you are well on your way.
Some other things to do include getting enough sleep and drinking enough water. As humans, we tend to crave unhealthy things more when out body is missing out on something.
Generally, the things we miss out on the most is sleep and water, two things we vitally need every day. By making sure you are not dehydrated or too tired you are taking a defense against cravings.
Overall stopping a sugar addiction requires a mix of healthy foods, healthy nutrients, distractions from thoughts about sugar, and a balanced lifestyle.
Once you know how to manage your cravings or defend against getting these cravings things get much easier on your body and your mind.
Once you quit the habit and you get over the initial discomforts you will learn to live and be happy without the sugar habit.
Reprogram Your Subconscious Mind to End Sugar Addiction
Are you struggling with low energy, stubborn excess weight, and constant sugar cravings…
By now you have learned that a high sugar intake can increase your risk of many dangerous health problems, including high blood pressure, rapid weight gain, type 2 diabetes, heart disease, and more…
It also reduces your minds ability to feel motivated and focused, and in general, people who rely on a high sugar intake struggle with a lack of energy and fatigue.
However, It is not too late to take control of your sugar addiction with this simple self-hypnosis audio track.
This end addiction track is infused with Subaudible Soundwave Technology, which allows you to shift to a lower brainwave state (and a higher state of vibration) more quickly, and easily, than regular meditation audio tracks.
Host and certified hypnotist Steve G Jones has created this incredible program so you’ll be able to….
- Redefine Yourself
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5 Practical Tips for Success In Beating Your Sugar Addiction
You can quit the sugar habit. Thousands of people have done it and you can too! Here are some tips to make the process smoother and help you overcome your sugar addiction.
Eat More Fruit
Once you start to break your bonds with sugar your body may be looking to replace that with something. To make things easier going to natural sugars will help.
Fruit can help you get over your hardest craving hurdles and the brain will perceive is at sugar and you will feel satisfied even when fruit sugars are much healthier than refined and table sugars.
Caution: fruit has a lot of natural sugars, so make sure not to overdo it.
If you are someone who emotionally eats then avoiding those emotions is a must. Either that or you work on finding a better way to cope with those emotions. If you are not an emotional eater stress can still cause you to crave sweet foods because of the illusion of comfort perceived by the brain. If you work on staying away from as much stress as possible your probability to crave sweets will go down.
Admitting you are addicted to something can be hard. It can be even harder to admit it to others but telling someone will help you in the long run. If someone else knows then you have someone to talk to when you are struggling with quitting. Often having an outside view and outside support system is all one needs to remember why they are doing what they are and why they should keep doing it.
Don’t Completely Cut Out Sugar
If you try to quit sugar cold turkey you will most likely relapse into your sugar addiction. By going slower and still eating sugar once in a while you aren’t depriving yourself of something you love. That means the effect is more likely to last and you are more likely to stick with it.
Find a Hobby
In America, we often eat when we are bored, so if you aren’t bored then you are less likely to crave what you are addicted to. If you can, find a new hobby to occupy yourself with and that way you always have something to do other than sit and eat sugar for no reason.
Sugar addiction is a real problem in many people’s lives whether they realize it or not.
Studies show that sugar can be as addictive as cocaine, a highly addictive drug. This could seem like a stretch to many people but many of the symptoms are the same.
Felling as if one needs it, going out of their way to get it, withdrawal when you don’t have it are all things that happen with both cocaine and sugar addictions.
With health problems such as heart disease, diabetes, and obesity at risk if you consume too much sugar, this is a problem that should not be overlooked. If you crave it, eat it in large amounts and often, hide it or go out of your way to get it then you may have an unhealthy relationship with sugar.
Keeping busy or distracted can help you manage cravings. As Americans we are prone to eating junk food when bored because that is how many of us are raised and it just gives us something to focus on.
Picking up a new hobby can help keep you busy more often and when you can’t stay busy talking to a friend or family member who knows what you are going through can help. That way you have someone to talk you down and remind you why you need to keep going and why not to start eating sugar as you please again.
See Your Doctor
If sugar is a problem for you, please go see your doctor. Your doctor can not only figure out if you have the addiction or not, but they can also help you eliminate sugar from your diet. It is also important for your doctor to assess you for any of the sugar related health risks.
You can quit the sugar habit and be healthier for it! Get started today!