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In Today's Issue
- Fact: Poor Sleep Increases The Risk of Death/ Disease
- 4 Ways To Break The Sugar Habit
- Are Your Genetics Keeping You Fat? (1 tip to change fast)
4 Ways To Break The Sugar Habit
Dear Reader,
There's no denying that all of us take in a lot of sugar every day, whether we mean to or not. Soft drinks, sweets and cereals are some of the obvious culprits but there are also places where sugars show up that you might not expect. Think yogurt, ketchup, cured ham and even mayonnaise. There are a multitude of names for sugar and it's literally everywhere, but it doesn't have to run your life, or ruin your body.
It's been shown that sugar can actually be addictive; with many
similarities to the trouble people have with "street" drugs. In 2007 researchers found that sugar actually has a bigger impact on the brain than so called hard drugs. Use of sugar can even have all the hallmark signs of addiction - loss of control, continued use even with the knowledge of adverse outcomes, withdrawal symptoms, relapse and tolerance.
Refined sugar will make its way through your whole body, setting you up for many health problems, as well as keeping you from feeling your
best. Breaking the sugar habit isn't easy, but it can be done, once and for all. Here are four tips to help.
1. Don't
buy sugar-laden foods, and don't keep them in the house. Sounds simple, but it is one of the best ways to keep yourself from getting too much sugar. If those foods aren't in the cupboard, you can't eat them, or give in during a weak moment. If you're the one who does the shopping for the household, make a conscious choice to leave the store with a cart full of healthy foods. Never shop when you are hungry, fatigued or in a bad mood.
2. Increase your intake of superfoods, such as berries, fish, greens, avocados, beans and chocolate. Cravings have been seen as a sign of a nutrient deficiency, so you'll want to short circuit this by feeding your body lots of soluble fiber, essential compounds, phytochemicals, omega-3 fatty acids and antioxidants.
Continues below...
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4 Ways To Break The Sugar Habit Continued...
3. Cut stress and get more sleep. Being under stress, coupled with exhaustion, is a well-recognized stimulant to cravings in the brain, making you want those tasty, sugary foods. In fact, you're more apt to react badly to stress if your blood sugar levels aren't stable. Sleep deprivation has also been shown to encourage greater craving for the calorie laden junk foods we all know, and the more sleep deprived, the more insistent the craving.
4. Supplement with glutamine and chromium. The brain works off of glucose or glutamine, so if you supply this amino acid instead, it shuts off the need (and craving) for sugar... within minutes. Chromium is a blood sugar stabilizer and has also been found to cut cravings for sugar. Before you take any supplement, talk with your own healthcare team to see if this is safe for you.
There's no need to feel powerless for a single moment longer. While sugar is widely available, easily accessed, you have the power to limit your intake. Your desire to be sugar free has to be stronger than your desire for sugar. You'll need to be on guard to keep from replacing refined sugar with artificial sweeteners and fat (but not sugar) free products - eating these supplies your body with sugar. Upping your activity level will also help you as you adjust to sugar free living.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
Original article:
http://thehealthsciencesacademy.org/health-tips/break-the-sugar-habit/?utm_campaign=Exclusive+to+Students+of+The+Health
+Sciences+Academy&utm_content=
How+to+break+the+sugar+habit&utm_medium=
email&utm_source=getresponse
NCBI research, May 2007 on sugar addiction:
http://www.ncbi.nlm.nih.gov/pubmed/17617461
Health Sciences Academy on sugar and addiction:
http://thehealthsciencesacademy.org/health-tips/is-sugar-an-addictive-drug/
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