Sugar is an Addiction...

I have turned into the cookie monster!  I have lost control and must get my focus back on track and stay away from the cookies!  For some reason cake, candy and ice cream aren’t my downfall right now, it’s just cookies!  

THE DETAILS: Addiction to sugar is probably more common than you think. Americans consume an average of 20 to 30 teaspoons (about ½ cup!) daily of this substance, which has been linked to a variety of health problems, including obesity, hypertension, heart disease, diabetes, irritable bowel syndrome (IBS), attention and memory problems, hyperactivity, anxiety, and depression. Every month a new study comes out adding to the list of dangers posed by consuming sugar and its cousins, high-fructose corn syrup, maltose, and dextrose. Despite the risks, we continue to eat sugar because it is so addictive. 

In fact, sugar meets all the criteria for an addictive substance: 

• It stimulates release of neurotransmitters in the brain, such as dopamine and serotonin, in a manner similar to alcohol, cocaine, and other drugs of abuse.
• People eat it compulsively, despite negative consequences and the intention to stop.
• With continued use, people develop a tolerance to its effects.
• Heavy sugar consumers have trouble functioning without it.
• When consumption ceases, withdrawal symptoms occur.

WHAT IT MEANS: Breaking free from a dependency on sugar is easier said than done. Because the roots of sugar addiction are both physical and emotional, you need a combination of physical and psychological approaches. The less you eat sugar, the less you will crave it. If you get withdrawal symptoms, know they will only last a few days and then you'll feel more balanced and energetic than ever. 

These 10 recommendations will make it easier to get a sugar problem under control. 

#1: Keep sugar and sugar products out of your house. 

#2: Eat enough healthy food to satisfy your hunger.  This will help you maintain a steady blood sugar level throughout the day and reduce your sugar cravings. 

#4: Take a multivitamin and mineral supplement. Chromium picolinate and l-glutamine help to reduce cravings for some people. 

#5: When you go out, make sure you are not ravenously hungry, especially if sugary sweets will be the only food available. Bring your own healthy snacks with you, or eat before going out. 

#6: Get regular exercise, plenty of sunlight, and adequate sleep to reduce sugar cravings. 

#7: Learn to identify and manage cravings that are not a result of physical hunger, but instead are rooted in stress or anxiety. 

#8: If you have turned to sugar to deal with uncomfortable feelings, learn to identify the specific feelings and respond appropriately to them.  Overcoming your sugar addiction involves really paying attention to what you are feeling, and giving yourself what you really need instead of using sugar as a substitute. 

#9: If you do overindulge in sugar, acknowledge that you slipped, and get back on track as soon as possible. Let go of the guilt and shame. Eating sugar is unhealthy, but it's not a sin. 

#10: Be kind to yourself. To end the struggle with sugar, learn to nourish your body well and respond compassionately to your own feelings. The best sugar substitute is genuine self-acceptance. 

I will save a blog for our “everyday foods, packed with hidden sugar” for another day!