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I don’t know whether it’s the colder weather, the fact that my joints hurt and I am not able to exercise very much, the stress of parenting, or all the temptations of the Holidays and birthdays, but I have been craving sugar….stress eating one could say.
I don’t stress eat. I teach others how not to stress eat. I am a Dietitian, that’s my job. I don’t have these kinds of issues.
But ever since my son’s birthday week I have been out of sorts. I have been overdoing it on birthday cake, cookies, you name it. The other night I hit a low. I was so exhausted from going to bed very late the night before which I think contributed to my behavior: I went into the pantry looking for a snack and stood there eating Halloween candy after Halloween candy (yes I opened the bag too early), then totally unsatisfied chased it with a glass of chocolate almond milk. Oh my goodness, I was totally stress eating.
It’s embarrassing because I know better. I already feel I am gaining too much weight this pregnancy but the last week or so food had become my friend at night, something to look forward to after I put the kids to bed. For once I can honestly empathize with past clients. I know how terrible you feel after eating something out of stress or boredom, excitement or exhaustion.
Image courtesy of Arvind Balaraman/ FreeDigitalPhotos.net
Even though it was just a temporary behavior, I am telling you all because it’s easier to break the habit if it’s not a secret. I chatted with my husband last night over Skype and he admitted to having a similar occurrence with a bag of ginger snaps and peanut butter. Sadly, that made me feel better. I had a good pregnancy cry, then a good laugh and in the end, acknowledged that it was just a short phase and agreed I’d do better.
I have been staying up way too late by no choice of my own really. I know being tired can lead to making poor food choices so I know once I get back on schedule it will help. Although this has only affected me for the last 4 or 5 nights, I know some people go through this on a regular basis.
Sugar can be an addiction. The problem at hand is not a treat or dessert in moderation (which is what I usually do). The problem is those intense cravings and high sugar diets that lead you down the negative path day after day.
Research suggests that sugar can lead to changes in dopamine receptors, such that tolerance develops and more of the substance is needed to get an response. I totally felt my tolerance increase just after 4-5 days of eating sweets.
Eating too much sugary foods can lead to cravings, withdrawal, tolerance and preoccupation with finding the right food.
Here are a few other things you should know about how sugar affects our bodies:
- Sugar ages you– it literally ages cells which can result in anything from wrinkles to brain aging, such as deficiency in memory and overall cognitive health.
- Sugar can be toxic to your liver– much like alcohol in excess, sugar can damage your liver
- Sugar has been linked to cancer– there has been a well documented link between insulin resistance and cancer and since sugar has an effect on our insulin resistance, the two are related
- An overload of sweetened beverages can shorten your life– 180,000 deaths (due to chronic diseases such as diabetes, heart disease and cancer) worldwide are associated to diets high in sugar-sweetened beverages
- Sugar makes you fat– of course it’s packed with calories, but it also leaves us feeling empty and longing for more, thus even more calories are consumed.
This article suggest that based on recent research, sugar can be more addictive than cocaine.
Here are some tips for cutting those cravings and food addictions (don’t worry I am taking notes too):
1. Balance your blood sugar: low blood sugars result in bad choices. Start your day with a healthy breakfast. Make sure to eat enough throughout the day, not going too long in between meals before having a snack or your next meal (3-4 hours tops). Try to avoid eating a couple hours before bedtime.
2. Eliminate sugar and artificial sweeteners: Eliminate refined sugars, sodas, fruit juices, and artificial sweeteners from your diet. Unfortunately these all help to fuel your cravings, not curb them.
3. Determine if hidden food allergies are triggering your cravings. We often crave the very foods that we have a hidden allergy to. If you suspect this is the case, consult with your Doctor or a Dietitian.
4. Get enough sleep. Research shows that lack of sleep increases cravings so try to get 7-8 hours of sleep a night.
5. Make sure you are getting enough of these substances:
- Vitamin D: 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.
- Omega 3s: Low levels of omega three fatty acids are involved in normal brain cell function, insulin control and inflammation.
- Other natural supplements: L-tryptophane, L-glutamine, Chromium and zinc are just some of the amino acids/minerals that can affect our cravings.
Stress eating can happen to anyone and although I can honestly say this behavior is very atypical for me, it’s always a good reality check when it comes to counseling others.
So if you could be my coach, my personal trainer, my dietitian for the day, what tips would you give me? I would truly love to hear them! Do you think consuming sugar is a choice or an addiction?
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I definitely think sugar is an addiction. And I definitely know what you are talking about. When I’m sleep deprived (like now) I can mow through sugar laden things like nothing. I catch up on my sleep and then I’m back to normal. Eating regular meals/snacks helps too. When I’m starved I’m more inclined to reach for junk.
Angela @ Happy Fit Mama recently posted..I Think I’m An Addict
So true. That particular day when I binged, I hadn’t had enough water that day and I also ate lighter meals (which equaled not enough calories for me). I have since then gotten 2 good nights rest and I feel SO much better. Amazing what sleep can do.
I have definitely found that my sugar craving wax and wane, as they do for most people, so typically I eat my sugar, and get the craving over with, since I know that the next day I’ll probably be the opposite and crave something crunchy and salty. Giving into my cravings has really helped me over the past few years, sinc eI used to deny them aggresively. As long as I don’t give in TOO Much (ie: eat a large bowl of ice cream every day) I’m typically fine. I enjoy 1-2 pieces of dark chocolate, and sometimes a small scoop of homemade ice cream 🙂
the Candid RD recently posted..Food and Nutrition Conference and Expo
It’s great to have that kind of self-control. I usually do and it’s nice to be able to have a bit of chocolate and stop there. What happened the other night was out of character and to be honest a little scary!! Feeling better already though.
Oh yes, I’ve been there. You know I love talking about sugar addiction- it’s powerful! And you’re right, lack of sleep makes those cravings so much stronger because the hormones that help balance hunger and satiation are not working as well.
Hmm, what would I say to you? Probably to accept it as a step back but move forward. We’re not perfect- don’t beat yourself up for it. As much as possible, make the kitchen off limits after a certain hour (or have hot tea) and if possible, go cold turkey for a few days with no sugar to help reset your cravings. Thanks for the honest sharing, you’re not alone! xo
Laura @ Mommy Run Fast recently posted..Fat as Fuel + Grain Brain Challenge
Thanks Laura! I am already moving forward. Had an apple last night for my “dessert” and feel back on track already. I’m just a little worried about the upcoming 3 birthdays in my family and the next 3 Holidays all before the baby is born. Need to stay strong!!
When I don’t have sugar, I don’t crave it…at all.
Since I’ve been living the healthy lifestyle now for almost 4 years, I know that sugar doesn’t make me feel good overall. I much prefer fuelling myself with those things that make me feel ‘wholesome’.
It’s definitely a downward spiral. The more you have them, the more you want them!
Great information. I especially try to avoid artificial sweeteners, I think it just makes things worse.
Carrie@familyfitnessfood.com recently posted..Cold or Dark?
Studies have shown they do (make things worse). Luckily I’m very sensitive to artificial sweeteners so I avoid them when ever possible. They are just yucky to me (except a little equal is the only one my tastes bud will somewhat accept).
I would also add that when your adrenal system is run down, you crave sugar more–feeds right into what you said about getting enough sleep. Stress avoidance, when possible, is huge. You are in a tough spot, though, to be sure! Wishing you well with getting on top of it all and getting some more downtime/reduction in stress.
misszippy recently posted..Friday five
Thanks so much. I am going to focus on getting my sleep again and I know that will help.
This is a great post. Thank you for being so honest with your readers 🙂 I think it’s really easy to think that dietitians never run into this problem; however, we’re all still human. I can definitely relate to desiring sugar much more whenever I indulge at a party. Maybe if I limited the amount of cake I have at a birthday party to one slice (as opposed to two or…three) I wouldn’t be as quick to desire chocolate for days to follow!!
Diane @ Life of Di recently posted..Third Time’s A Charm: My Third Half Marathon.
Yeah, unfortunately I think it was an accumulation of all the birthday treats… after so many days it had me craving sweets even more. 🙁 Thanks for your comment!
I agree that stress makes one eat sweets. I guess you can say that it is an addiction. You can take small steps into reducing sugar in your diet instead of cutting it out all at once.
Helen recently posted..Happy Food Day!!!
I think it can be both. If I am hungry, don’t get enough sleep, etc., then I will definitely crave sugar. On the flip side, I also crave sugar when I’m mentally or emotionally stressed. Addressing both is important! For many people, this is a gradual change, and cutting it all out at once can be even more stressful than slowly cutting back.
Lauren recently posted..Will I Eat Candy on Halloween?
If I stop eating stuff like that, I stop craving it. The second I eat it again the addiction is back!
Yes! It’s nice that the cravings do go away…just takes getting over a couple days. 🙂
I absolutely agree that sugar is addicting and it’s hard particularly when times are stressful which they sound like they are right now. I’m sure that the added hormonal fluctuations with pregnancy doesn’t help matters. I too would say not to be too hard on yourself and know that this is a setback. Focus on small steps that will take you in the right direction. And sleep!
Thanks Christine. I already feel better after some decent nights sleep. It definitely felt like a PMS experience so you’re right, it mush have been influenced by some hormonal changes too.
Consuming sugar is definitely an addiction, and I think I’m addicted! It’s crazy how sometimes when I’ve had a sugar binge in the past I honestly feel like I just can’t stop and my body just wants more and more, its scary! I think keeping your blood sugar level in check definitely helps me, but it’s usually stress that brings it on rather than hunger. Very interesting topic, and interesting that I lack in other vitamins can cause it.
Pam S @NutsforNutritionblog recently posted..Run, Rings, Walkers, and Wind!
Great timing for coming across this article because I need to curb my sweet cravings! Great advice on getting enough sleep and taking vitamins.