Beating the Sugar Monster
Sugar is everywhere. It is in most of the food-like products found within the aisles of the grocery store. When reading labels, one may find more than 35 different code words for sugar, but our bodies’ response to all those ingredients is the same. Look for terms like syrup, sweetener or anything ending in -ose.
Stress, dehydration and lack of sleep tend to drive the sugar cravings. We then reach for sugary foods, thinking they will keep us going. In reality, they do the opposite, but we tend to continue to reach for those same sugar boosts. Healthy habits and a few lifestyle changes can help minimize the sugar cravings.
- Stay hydrated: Even a small amount of dehydration can trigger your brain to feel hungry and thirsty. We need at least 64 ounces of water each day. When you feel a sugar craving, drink an entire glass of water first, to try to combat it.
- Eat more fruits and vegetables: Most of your carbohydrates should come from fruits and vegetables—lower glycemic load, but full of nutrients. Try to eat a wide variety of colors.
- Avoid boredom: Keep your mind active. Do puzzles or read a book. Keep your body active, too. When you feel a craving coming on, get up and move your body. Go for a walk.
- Plan ahead: Low blood sugar can cause a sugar craving. Reach for something good for you instead. If you plan ahead, bringing good snacks to work or having good snacks at the ready, you will be more likely to eat them. Each time you eat, try to eat a plant (fruit or vegetable) with protein (peanut butter, nuts, eggs).
- Get plenty of rest: Lack of sleep increases body fat and your appetite. It impairs awareness, alertness, concentration, reasoning and attention. Getting plenty of rest and eating right will encourage better sleep.
Taking care of our bodies is our responsibility. We have but one life, one body and no second chances. Treat your body kindly, and it will be kind back.
Melanie Yunger is a local wife, mother and nurse practitioner who fights the Sugar Monster daily!
As always, please consult your health care provider with any questions or concerns.