Sugar addiction is a condition that many people experience but few realize. When the body gets used to consuming sugar every day, suddenly cutting it down can easily make you feel restless, tired, even stressed and fail to change your eating habits. So how to effectively quit sugar addiction while still maintaining a stable spirit and positive emotions?
Why are you addicted to sugar without knowing it?
Sugar stimulates the brain to release dopamine, a neurotransmitter that creates a feeling of pleasure, similar to what happens when you listen to your favorite music or receive a compliment. That’s why you often reward yourself with a chocolate bar after work, or feel deprived if you go a day without sweets.
Additionally, several factors make you more susceptible to sugar addiction:
Stress and negative emotions: When sad or anxious, the body turns to sweets as a way to soothe itself.
Lack of sleep: When you lack sleep, the hormones that control hunger (ghrelin and leptin) are disrupted, making you crave sweets more.
Unbalanced diet: Eating little protein and fiber causes blood sugar to fluctuate, creating a craving for sweets after meals.
The silent consequences of consuming too much sugar
Increased risk of obesity and diabetes: Excess sugar is converted into fat that accumulates in the liver and internal organs.
Causes acne and hormonal disorders: Eating a lot of sugar increases insulin, stimulates sebum and acne.
Effects on mood and memory: Research shows that people who eat a lot of sugar are prone to anxiety and mild depression.
Increased cardiovascular risk: Excess sugar consumption increases bad cholesterol (LDL) and blood pressure.
Weakens the immune system: Sugar inhibits white blood cells, reducing the ability to destroy bacteria and viruses.
How to cut down on sugar without getting stressed and exhausted?
Take it slow, take it slow
If you regularly drink 2 cups of bubble tea a week, don’t try to stop immediately. Start by choosing a smaller size, reducing the amount of toppings, switching to a less sweet drink, and then cut it out completely. Small but sustainable changes will help your body adapt and reduce shock.
For example, the first week, you might drink 50% sugar instead of 100%. The next week, choose drinks with no added sugar. Then, switch to fresh fruit juice or homemade tea.
Don't let yourself get too hungry.
Hunger makes the body prioritize quick energy intake and sugar is the top choice. Eat enough meals, prioritize protein-rich foods such as eggs, fish, beans, nuts, combined with vegetables to maintain stable blood sugar and reduce cravings.
Increase healthy fats in your diet
Good fats from avocado, olive oil, walnuts, and salmon help you feel full longer and reduce your cravings for sweets. They also help your brain function better during the sugar withdrawal period.
Find joy to replace sweetness
Cravings for sweets are not just physical, they're mental. Try:
Enjoy the music
Do yoga or light walking
Chat with friends
Do crafts, color, or journal
Once you find a natural source of dopamine, you will no longer depend on sweets.
Switch to natural sources of sweetness
While you're weaning off, you don't need to completely cut out sweets. Choose:
Fresh fruit (apples, pineapples, ripe bananas)
Raw honey (1 teaspoon/day)
Homemade vegetable juice (no sugar)
Unsweetened or lightly sweetened date milk
Keep a food and mood diary
Whenever you crave sugar, write down how you feel: Are you hungry, sad, anxious, or just out of habit? This will help you identify the underlying cause and find a way to correct it.
Cutting down on sugar is not only a physical challenge, but also a journey of mental self-mastery. By understanding your body, developing the right strategy, and being kind to yourself, you can completely quit sugar addiction gently and stress-free. The result is a healthier body, better skin, stable mood, and a lighter spirit every day.
Source: https://khoahocdoisong.vn/nghien-duong-lam-sao-cat-giam-ma-khong-stress-post2149039212.html
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