WE ARE ALL PROGRAMMED TO LIKE SUGAR. New research shows some are genetically much more prone to sugar and food addiction than others. I have observed this in my patients, but now it is becoming clear why some have more trouble kicking the sugar habit than others.
As I reviewed in my previous article on food addiction, the science demonstrating that people can be biologically addicted to sugar in the same way we can be addicted to heroin, cocaine or nicotine is clear. Bingeing and addictive behaviors are eerily similar in alcoholics and sugar addicts. In fact, most recovering alcoholics often switch to another easily available drug: sugar.
It seems that we all vary a bit in our capacity for pleasure. Some us need a lot more stimulation to feel pleasure driving us to a range of addictive pleasures that stimulate our reward center in the brain – drug and alcohol addictions, compulsive gambling, sex addiction and, of course, sugar, food addiction and compulsive eating. We often see these as moral failures or results of character defects. In fact, it may be that addicts of all stripes are simply unlucky and born with unfortunate genetic variations in our reward and pleasure mechanisms.
Despite being stuck with the sugar addiction low pleasure gene, you may be able to modify its activity by modulating your brain chemistry and receptor function with the use of specific nutrients …
The Genetics of Pleasure
In our brain, a little receptor, the dopamine receptor D2 or DRD2 for short, must be activated or switched on for us to feel pleasure. The amino acid dopamine triggers this response. Sugar and other stimulating addictions increase dopamine in the short term. The only problem is it appears that those with sugar addictions, compulsive eating, and obesity have DRD2 systems that need much more stimulation to feel pleasure. Those who have sugar addiction, it seems have fewer D2 dopamine receptors and they need extra stimulation to make them “turn on”.(i)
Functional MRI studies of teenagers, both lean and obese, found that the obese teenagers whose brains didn’t light up as much in the dopamine reward centers were more likely to be obese and gain weight later.(ii) They also were more likely to have the DRD2 gene that coded for fewer receptors.
Some studies have pointed to drugs or nutrients that can modulate this defective dopamine reward response. In one study, naltrexone, an opioid blocker (blocks the effects of heroin and morphine on the brain) was used in sugar addicts. When they took this drug, which prevented them from getting the temporary high from sugar, they craved less and ate less.
We also know that amphetamines are natural appetite suppressants and reduce cravings. That is why children who take stimulant ADHD drugs (which are actually just fancy amphetamines) that stimulate dopamine receptors have trouble gaining enough weight as they grow.
There are also some promising studies of nutraceuticals(iii) that can modulate dopamine receptor function and appetite regulation.(iv) Bruce Ames, PhD found that high levels nutrients can reduce disease in people with 50 different gene variants, nutrients may modulate the function of our genes, improve their function, or affect the activity of enzymes that genes produce.(v) In fact, one third of our entire DNA has one simple job: To code for and produce enzymes controlled by nutrient co-factors. This means that nutrients have a powerful ability to modify the expression of your genes. This is the important field of nutrigenomics.
Overcoming Your Addiction to Sugar
Despite being stuck with the sugar addiction low pleasure gene, you may be able to modify its activity by modulating your brain chemistry and receptor function with the use of specific nutrients that either improve gene expression, or modify the activity, the enzymes, or the receptors, even if they are somewhat impaired.
I have used some of these in my practice, such as glutamine and other amino acids, with success. Regulation of hormones and neurotransmitters that affect appetite and cravings is complex and involves many factors including how quickly food spikes our blood sugar, stress, getting enough sleep, nutritional deficiencies, chemicals such as artificial sweeteners, food sensitivities which drive inflammation, and more.
For those with personal struggles with food addiction, remember it is not a moral failing or lack of willpower. Here are a five suggestions I offer my patients to help them break their food addictions.
1. Balance your blood sugar: Research studies say that low blood sugar levels are associated with LOWER overall blood flow to the brain, which means more BAD decisions. To keep your blood sugar stable:
- Eat a nutritious breakfast with some protein like eggs, protein shakes, or nut butters. Studies repeatedly show that eating a healthy breakfast helps people maintain weight loss.
- Also, have smaller meals throughout the day. Eat every 3-4 hours and have some protein with each snack or meal (lean animal protein, nuts, seeds, beans).
- Avoid eating 3 hours before bedtime.
2. Eliminate sugar and artificial sweeteners and your cravings will go away: Go cold turkey. If you are addicted to narcotics or alcohol you can’t simply just cut down. You have to stop for you brain to reset. Eliminate refined sugars, sodas, fruit juices, and artificial sweeteners from your diet. These are all drugs that will fuel cravings.
3. Determine if hidden food allergies are triggering your cravings. We often crave the very foods that we have a hidden allergy to. For a simple allergy elimination program, consider trying The UltraSimple Diet, or The UltraSimple Diet Challenge Home Study Coaching Program.
4. Get 7-8 hours of sleep. Research shows that lack of sleep increases cravings.
5. Optimize your nutrient status with craving cutting supplements
- Optimize your vitamin D level: According to one study, when Vitamin D levels are low, the hormone that helps turn off your appetite doesn’t work and people feel hungry all the time, no matter how much they eat.
- Optimize omega 3s: Low levels of omega three fatty acids are involved in normal brain cell function, insulin control and inflammation.
- Consider taking natural supplements for cravings control. Glutamine, tyrosine, 5-HTP are amino acids that help reduce cravings. Stress reducing herbs such as Rhodiola can help. Chromium balances blood sugar and can help take the edge off cravings. Glucomannan fiber is very helpful to reduce the spikes in sugar and insulin that drive cravings and hunger.
Now I’d like to hear from you.
Have you ever been addicted top sugar? What was it like?
Do you think the food industry is feeding us products we become addicted to so they can increase profits?
Have you tried overcoming food addiction using any of these steps? How did they work for you?
Please share your thoughts by leaving a comment below.
To your good health,
Mark Hyman, MD
References
(i) Stice, E., Yokum, S., Zald, D., and A. Dagher. 2011. Dopamine-based reward circuitry responsivity, genetics, and overeating. Curr Top Behav Neurosci. 6: 81–93.
(ii) Stice, E., Yokum, S., Bohon, C., et al. 2010. Reward circuitry responsivity to food predicts future increases in body mass: moderating effects of DRD2 and DRD4. Neuroimage. 50(4): 1618–25.
(iii) Blum, K., Chen, A.L., Chen, T.J., et al. 2008. Activation instead of blocking mesolimbic dopaminergic reward circuitry is a preferred modality in the long term treatment of reward deficiency syndrome (RDS): a commentary. Theor Biol Med Model. 5:24. Review.
(iv) Blum, K., Chen, A.L., Chen, T.J. et al. 2008. LG839: Anti-obesity effects and polymorphic gene correlates of reward deficiency syndrome. Adv Ther. 25(9): 894–913.
(v) Ames, B.N., Elson-Schwab, I., and E.A. Silver. 2002. High-dose vitamin therapy stimulates variant enzymes with decreased coenzyme binding affinity (increased K(m)): relevance to genetic disease and polymorphisms. Am J Clin Nutr. 75(4): 616–58. Review.
Dear Dr. Hyman,
I am so happy so see someone paving the way so to speak for food addicts. I was first introduced to the possibility of food addiction back in 2002 and in Jan. of 2003, I went sugar, flour and wheat free and no high fat foods. I was 39 years old and weighed 260. Over the following 18 months, I shed 135 lbs. and I kept it off for several years. It was the only time in my life that I was did not struggle with cravings, weight and I was lean.
I “fell of the wagon” in 2007 and over the last 4 years, I’ve regained 100+ lbs. I haven’t been able to make my way back. Seems harder than ever to get more than 2 weeks of clean eating under my belt. In my search for more answers, I came across your literature and that of other health professionals which explaim more about dopamine and receptors in addicts. I’ve already incorporated a B complex, glutamine, Omega-3, calcium, vitamin D, chromium and a probiotic in my diet. And I started again on the food plan (day 3) that I found successful. I have ordered and plan to start L-Tyrosine and DL Phenylalamine supplements to boost dopamine.
Do I think the food industry is feeding us products we become addicted to so they can increase profits? Absolutely … and marketing hard to the young consumers.
Even more concerning to me are gastric bypass surgeries and other surgical procedures for the sake of weight loss. The problem does not lie with the size of ones stomach. I’m seeing bariatric surgeons making millions at the expense of desperate, obese people. I seldom see a bariatric surgery with long term weight loss … the person more often than not regains a significant amount of weight. A person must make a significant lifestyle change, whether you choose surgery or not. There is no magic in surgery or drastic weight loss shots or pills for that matter.
I’m thrilled to see physicians like yourself, embracing food addiction and looking for ways to get to the root of the problem. I applaude your efforts and will closely follow your work!!
Dear Dr. Hyman,
I have been addicted to sugar for as long as I can remember. Basically, everything I eat or want to eat is sweet. I try to be healthy and I often kid myself by using artificial sweeteners, eating sweetened organic yogurts, and avoiding corn syrup. I grew up at a time when everything was “fat Free” and I exchanged the fat in my diet for sugar.I would say that I crave it all day long. If I eat a healthy salad, I add a sweet dressing. I associate sweet with comfort and find that when I am really stressed or frustrated I have little self control. I try really hard to eat healthy and do not eat meat , avoid artificial foods, and buy organic products. I have suffered with migraines and autoimmune diseases and I assume the sugar I eat is not helping. The idea of going “cold turkey” is scary, but I guess it’s the only way.
It dumbfounds me how much hidden sugar is in our food so unless you make it a point to read labels you don’t realize how much extra sugar you unknowingly ingest. I have a big problem trying to find something as simple as BREAD with no sugar (or honey, the evil high frutose corn syrup, or whatever, sweetener) in it. Why can’t we just get a nice simple unsweetened loaf of bread or rolls or….,you get the picture! There is so much else that has unneeded sugar in it, no wonder we are an obese nation and so many of our children are overweight and hyper. Please read labels and anything that has SUGAR, (or it’s many forms), in it – put back on the shelf.
I get soooo discouraged.
I eat a good breakfast (quinoa, rice milk, 3 TB fresh ground flax, walnuts, cinnamon)
I eat a protein snack between meals.
I try to avoid eating an extensive list of foods I’m allergic to.
I eat 2 or 3 servings of fresh fruit each day.
I eat about 30% of my food raw.
I don’t eat gluten or dairy.
I eat fish 3-4 times a week.
AND I CRAVE SWEETS. I’M FIGHTING EACH EVENING NOT TO EAT ALL EVENING. I CAN HARDLY DRIVE BY A STORE AND NOT BUY PEANUT M&Ms. I WAKE UP EVERY MORNING KICKING MYSELF “WHY DID YOU EAT LAST NIGHT BEFORE BED??!!!”
It seems like I have many good healthy eating practices TO NO AVAIL.
Try to find a copy of the book NUTRITION AND YOUR MIND which was written by a Dr. who used a blood test to check a person’s body metabolism as to whether they were a fast oxidizer or a slow oxidizer. Each type needed their own specific type diet and eating the wrong diet would mess you up. He saved patients from having electoshock treatment etc. Also the appendix had studies of two different sets of vitamins that operated the same way . ie. one group might help and the other would harm. Unfortunately I gave my copy of the book away and it’s been years since I read it. Hope it is still in print. I think the Zone diet works for me WHEN I stick to it. I tested as a fast oxidizer.
@ Kathryn G .. where did you have the blood test done? Thru your MD or ????
I would like to know plz. What test do I ask for??? This fascinates me, and this I struggle with as well….
It is very comforting to find I am not the only one struggling with this. The BEAST is sugar for me. I am finding it impossible to give up completely. I too weaned myself off for a few months then relapsed finding myself eating sugary things that I hadn’t touched before. HELP!
Wow Joni, you sound exactly like me. I am gluten free, dairy free, try to eat as raw as possible, but I am a hopeless sugar addict and I’m starting to binge eat again like mad (it never stopped actually). Sugar, UGH!!! It’s destroyed my life. I’m pretty sure I have mad candida, or mad adrenal fatigue, or both.
I’m going to try picking up L tyrosine, chromium annnd.. L glutamine,,, I already have 5-htp so I’ll just start taking it again. I plan to go on a juice fast and use these to help with the sugar cravings.. I hope this work
Hello Dr. Hyman,
Your research, videos and words are life changing and I want to say thank you. I am twenty three years old and have struggled with a sugar addiction since I was thirteen. I have recently lost a very close friend/partner and have been using sugar/processed junk to numb me. It is a hopeless horrid cycle. The sugar is dumbing me out and depressing me. I feel heavy and confused. I have never been an overweight person, but it is about how you feel not what you look like. My insides are TOXIC right now and I HAVE to change this. I notice you advise going cold turkey, this is what I am going to do starting tomorrow. I feel sick and low – sugar is toxic ehh.
Thank you for your work. It has honesty taught me so much. You are a great person.
Thanks,
Kristin
Based on the comments, it seems most people are falling for the ineffective approach of just trying harder.
People often think “if I just try harder, I would be able to eat healthier, exercise more, etc” The idea that eating healthier is about willpower is based around the heroic idea that our willpower is the most centrally important driver in our lives. But social psychology shows that the situation around us is at least as important as our personality. Willpower is an exhaustible resource, and as humans we run out of it before it needs to be replenish. When trying to bring about positive change in one’s life, environment always trump trying harder.
Creating an environment that makes it easy and encourages you to make the right choices, where you’re not relying on willpower or trying harder is going to increase your chances of success exponentially!! I encourage to read Dr. Hyman articles on the psychology of change, in addition researching information on “how to change when change is hard”!! A quick google search will produce loads of information.
Changing bad habits and creating new ones is more than just tying harder and or using will power. You need to look at all the other components that impact change!!
Good Luck – Thanks Dr. Hyman for the great work you’ve done on making American’s healthier!!
Hello. I have been a ‘carbohydrate’ addict my whole life…although I didn’t become aware of the chemical/ glycemic conversion aspect of the addiction until I was in my 40′s. By then, my father and brother had become diabetic and I had been diagnosed as having gestational diabetes.
During my teens a typical lunch comprised, a pie, a pint of milk and a Mars bar.
During my 20′s,30′s & most of my 40′s, I ate large portions of pasta, potatoes, ice-cream and chocolate and the like and bingeing on those foods was normal.
Aprox 11 years ago I learned about the glycemic index of foods. I gave up White flour and refined products, swapped potatoes for sweet potatoes, gave up sugar and introduced grains and pulses into my diet. I also took regular long walks and swam three times a week. I lost weight and felt full of energy. This lasted about 7 years until I hit menopause at 54.
Since then I have really struggled to stay on track and fall off the wagon regularly, at a time in my life when I need to keep belly fay at bay!
I am still addicted or I wouldn’t keep sabotaging my efforts and I wake up at least one morning every week with what I call a ‘sugar hangover’. I constantly think of food and what I am going to eat next. On a positive front, I do read the food labels on everything and cook,everything from scratch, not from packets and jars etc.
I have noticed that the food companies are adding glucose syrup, high fructose corn syrup and the like to almost everything these days, in fact it’s hard to avoid.
I believe our countries food agencies are now accomplices and therefoe responsible in aiding food manufacturers to add these highly addictive substances to the food which is consumed by millions; thus increasing the incidence of diabetes, obesity and other deceases.
The consequences can be seen everywhere…
Most people are unaware of what’s happening and what this may do to theirs and their families health. It’s appalling that the greed to make more profit outweighs the consequences. It’s actually drug dealing on a large scale, except it’s been made perfectly legal and fighting it would be akin to tackling the tobacco industry.
It seems that even if this new practise is going to end up killing millions eventually…stopping it will be almost impossible.
Sylvia
The cost of this epidemic
Addicted to sugar? Yes. When I was a teenager I used to wake up I the morning & my first thought was “how can I manage to sneak a twinkie out of the cookie jar before breakfast”? I knew this was not normal. I have tried several things over the years with some success…the biggest was 2 years off sugar & flour in a 12 step program. But I found it too restrictive…no nuts, only 3 regimented meals each day, and I still had horribly real food dreams at night where I would wake up convinced that I must have sleepwalked into the kitchen & eaten something sweet. I go through periods now of healthy eating & periods of unhealthy. My weight is not where I would like it to be but thankfully it is nowhere near what it used to be.
Still it is a daily struggle fueled by the sheer amount of crap that the food industry creates & puts out there in our faces each day & also the emotional attachment that our society places on showing love & finding comfort through food. What’s a food addict to do under those circumstances?
Getting the right amount of B vitamins (I take a B150 complex every day) will help with the craving of sweets. Maybe the craving is that of carbohydrates instead. Eating a potato or slice of bread, squash, peas etc. would satisfy that craving. Getting the right amount of the B vits. and especially B6 will help wt loss and keep it down. B6 maintains sugar level in your body -it’s a hormone.
Your suggestion of eating protein often 2-3 hrs helps also. It keeps the blood sugar up and when that gets low, hunger sets in.
Sweets are also very handy to eat quickly. Have other foods on hand to eat, like nuts, sunflower seeds, yogurt etc. so you can have those in the ref. ahead of the sweets.
B vits – and a complex is the answer to an alcohol addiction. Then staying of the liquor stores and liquor depts of grocery stores is a must. Discipline is a must.
Hello everyone,
I truly appreciate Dr. Hyman. I had the great pleasure to hear him speak in NYC this past September at the Institute for Integrative Nutrition Conference.
I also want to add that I have been battling sugar and over eating since I was a child, and like Dr. Hyman’s article states I am also an alcoholic- sober and in recovery for the last 11 years. I am in a 12 step program for compulsive overeating and as drastic as it may appear at first, it provides such a beautiful freedom from the obsession with food, sugar, overeating, emotional eating etc…. It is a place where I gain health… physically, mentally and spiritually. For anyone interested you can look into Grey Sheet Anonymous and/or Overeaters Anonymous. It is not for everyone but it may be for someone reading this.
I am also studying to be a health coach and am learning a lot from the information Dr. Hyman provides so that I can guide my clients in the right direction for them and give them some solid information. Thanks Dr. Hyman!
Happy Holidays!
My name is Caroline, I AM A SUGAR ADDICT!! I am also diabetic, not a good combination. I come from a long line of diabetics, amputees, etc.. An endocrinologist once told me ( I am 30lbs overweight) that if I would just lose the weight I would no longer be diabetic. REALLY?! Sugar is absolutely a drug to me. I am angry at the thought of having to restrict sugar consumption. Sugar brings me happiness. There should be a sugarholics anonymous bootcamp, equipped with punching bags. I love sugar, I am angry about my inability to control craving it, I am angry with my endocrinologist who has no answers and basically ignores my questions on what to do about it and I’ve no doubt thinks it’s just an excuse to not be compliant. If you’re looking for answers from an endocrinologist about why you crave sugar, forget it, they’re clueless, they’ll never address it and, they don’t care to know. Thank God for you, Dr Hyman. I don’t know what your motivation is, but it doesn’t matter as long as you’re are feeding us the right information. You are a lifeline descending into the cesspool of traditional medicine. I am going to try the supplements, which I have learned are not all created equal, soon, perhaps after I go for a walk to the store for a candy bar.
Sugar is a killer, TOOO much carbs and sugar killing us!!!
I think the food industry is sugar coating because it sells. This is why your voice is so critical.
The question perhaps is, since sugar addiction is epidemic, should there not be responsibility statements on the sugar loaded products… to directly communicate the health issue implicit in their giving people the sugar that they want or crave.
I am starting the journey to sugar addiction recovery with Dr. Kathleen DesMaison’s book Potatoes Not Prozac and The Sugar Addicts Total Recovery Book. She has a great website called Radiant Recovery.com all one word
Lower case. Her system is fascinating and her clients have a great success rate. Give it a look.
This is all true, as me myself I am both addicted to sugar and to overeating. I lost 30 kgs and changed my life totally when I started to attend meetings of Overeaters Anonymous.
I am totally addicted to sugar. I have no idea how to succeed at getting free. I’m planning to try the various supplements. I have tried to refrain from sugar and I definitely feel crazy with the craving. I can’t even work while I’m in withdrawal.
HI Michelle,
Thank you for sharing your story with food addiction. It seems like you have been a on a long journey and are still learning about yourself. The best thing to do is allow pleasure with your food which by nature is perfectly healthy and normal! Carbohydrates naturally induce pleasure in the brain but by denying ourselves a healhty amount or overindulging in too many refined carbohydrates we do not give our body the raw materials it needs in order to feel pleasure from not only food, but from life itself! As Julia Child said- Life itself is the proper binge! And this can be true if we balance our hormones, provide our bodies proper nourishment and also tend to the soul’s nutrition needs. Often people deny pleasure and subsist on work in our culture and that is a recipe for a huge backlash which equals a binge! So, as always, go slow, observe your needs and play around with allowing yourself the time to be with your food and enjoy healthy carbohydrates. Moderation and Going Slow will surely work wonders!
In good health
Hi Arlene,
Thank you for sharing your concerns about sugar addiction. It is more commone than we think and you are not alone! The good news is diet and lifestyle has a HUGE role in modifying your relationship to sugar and as Dr. Hyman says, going cold turkey is absolutely key to succeeding. By transforming your diet into one which is all whole foods, fresh and as tasty as can be with healing spices and herbs you will be on your way. There are many reasons why you might be addicted to sugar and some might be more appropriately discussed offline. In order to provide you the proper care you need we hope you will seek the attention of a local qualified Functional Med practitioner soon. To locate a doctor who practices functional medicine like Dr. Hyman, go to http://www.functionalmedicine.org/findfmphysician/index.asp and scroll down to where it says “locate a practitioner” and enter your zip. Progress accordingly from there.
However as far as diet goes, ensure you eat plenty (4-6 oz) of lean and clean protein at each meal and never skip meals! Include healthy snacks that have protein in them. Think, nuts and an apple, not just the apple…
Also, increase your intake of green leafy vegetables like chard, kale, spinach, bok choy etc. for its highly dense nutrient content and fiber load.
The more fiber you can include, the better! We like sneaking it in with flax, chia or hemp seeds in salads, smoothies, soups etc.
Other ideas are about food sensitivies. Have you ever tried to eliminate gluten from your diet? Many people report feeling much better with their relationship with food when off gluten. Everything from cravings to mood improves and it might be worthwhile trying this.
For more info on a safe and effective elimination and detoxification program, check out Dr. Hyman’s UltraSimple Diet: http://store.drhyman.com/Store/List/The-UltraSimple-Diet
In good health,
Lizzy
I found your article very interesting. And it is also reassuring that many people are realizing that they are addicted to sugar, and that addiction is possible. I realized I was addicted when, after about a month of an intense diet change, I started having withdrawal symptoms (very low intensive, but they were there non-the-less). It was really difficult. For three months straight, the only sugar I got was from fruits, veggies, and my high-protein, high-fiber breakfast cereal/oatmeal. That and when I got extra cravings, I found that exercising was a tremendous relief.
I had started a less intense diet earlier (with the same amount of exercise) and had not lost any weight, and it was in my distress from that, that I somehow motivated myself to literally not eat any “sweets.” Hence I realized that I was addicted, and that only motivated me more.
Having that base of three month without any sweets was key. From there I very slowly re-introduced some sweets in my diet; because it is really difficult to say no all the time. And only now I can really control myself.
So to all those that realize they are addicted, it is long and difficult, but very feasible to change!!
Does your website have a contact page? I’m having problems locating it but, I’d like to send you an e-mail. I’ve got some suggestions for your blog you might be interested in hearing. Either way, great site and I look forward to seeing it expand over time.
Hi Seo,
Thank you for your interest in Dr. Hyman’s work. You can contact him via: http://drhyman.com/contact/
In good health,
Lizzy
Everyday I wake up ready to eat foods that will be good for my health and by days end I have binged on sugar. How can I find strength to give it up?
Hi Shauna,
Thank you for writing in about your healthy intentions with sugar. Oh dear, you are not alone, most of America battles the sugar cravings many times throughout the day. The best way to approach this is like Dr. Hyman says- go cold turkey! The reasoning behind it has to do with the visious cycle sugar keeps the brain on. It also decreases your gut-brain (enteric nervous system) to do its job effectively. If done right, this brain in our belly will manufacture the necessary nutrients and neurotransmitters which travel to our head-brain and help us abstain from sugar and provide us the comfort and ease in body, soul and mind we are actually looking for when sugar is used. The binge is an act of receiving attention and nourishment in the day- the body will call out for pleasure and it will not let up until it receives it! So best to honor it and practice this:
1. Balance blood sugar throughout day. This is a great cookbook to follow to eat well and keep blood sugars balanced:http://store.drhyman.com/Store/List/UltraMetabolism
2. Include protein and complex carbohydrates at EVERY meal, at least protein. This will keep blood sugar stable and provide building blocks for happy chemicals (dopamine, serotonin, GABA etc.) so you don’t succumb to sugar
3. Don’t avoid Sugar- Indulge! Include some natural sugar such as berries, melon, apples, sweet potato, brown rice, roasted root vegetables everyday.
4. Eat Mindfully, chew slowly and establish a rhythm ritual while you eat. Example: eat only at the table and make sure it akes you at least 20 minutes to eat. Now, you’ll condition your body-mind to release digestive enzymes necessary for proper nutrition when you sit down. If you have a rules-free eating lifestyle, anywhere, any time is game for eating. Not good!
4. Eat every 2-4 hours and don’t skip meals. Do not skip!
5. Ensure pleasure is included in non-food ways. Are you tired and need a bath? If so, no amount of sugar is going to restore you so begin observing what comes up for you before you eat sugar and match it with an appropriate activity which will get to the underlying imbalance. Most of the time emotionally eating occurs for boredom, loneliness, hurt, frustration, stress, fatigue etc. You name it- you know what your reason is! So help yourself map out a plan so next time the feeling strikes and you want sugar, you know what to do. Eventualy you’ll rewire your brain to associate self care instead of sugar with the difficult emotion.
For more nutrition support, check out: http://store.drhyman.com/Store/List/Coaching-Programs
In good health!
Lizzy
I have had a no sugar, no gluten, no dairy, no coffee,minimal alcohol for a year now.
I feel better and I notice that if I eat sugar I have more craving for it
I’m grateful I have very strong will power. Since I stopped dairy and gluten
I do not get anxiety, my hair is thicker it stopped thinning. My hormones have balanced out since I’m 44 now. I sleep better. My mind is clearer. I don’t feel stressed
I found this to be life altering and I have alot of energy now.
I’m at my ideal weight. I found I do not get swollen anymore I found beer and alcohol
Was very bad for that. I got a scare when I found lumps in my breasts and had mammograms evey year since ,did research and stopped alcohol immediately.
I do not have lumps in my breasts anymore …. I still go for mammograms but they aren’t routine anymore I always check anyways. I find for the first month I was finding it hard but now I think about the pain and suffering I used to get and say no!! It’s not worth it for me. Sugar is hard to get out of your life but when it’s out for a while you feel better.
Love this subject! Thank you all, and also Lizzy. I am slender, weight not an issue for many years, and even then not very heavy. I am interested in the sugar craving as I have it, and help others with that and other cravings and nutrition needs. From my personal experience, I’ve found that when I clean up my diet, and for me that means more veggies, fruits, berries, more whole grains (no white rice}, small portions, etc. – I find the craving just disappears. I’m sure none of you are surprised, but I have also discovered one important thing for myself. I noticed that whenever traveling and staying overnite in a motel/hotel, I have desire for sweets. There is just the bed, the TV and no where to go at nite (at least at bedtime) – also, I go to bed at a more reasonable hour. This leads me to my main point – I have no sugar cravings during the day – only at nite, when I am so tired and know I need to sleep – but put it off to do one more thing on my lap top. I love my “alone time” – so I eat sweets in secret to keep me up. Very bad. I need to go to bed when I feel tired at nite – and I am struggling with that:) I wonder how many others have this experience.
To your health!
June