20 tips to stop sugar addiction

Sugar is difficult because our brain becomes addicted to the natural opioids that are released to consume sugar. As is the case with drug abuse such as cocaine , alcohol and nicotine , a diet high in sugar can generate excessive reward signals in the brain , outstripping our capacity for self- control and triggering an addiction.

In the French study , presented at the annual meeting of the Society for Neuroscience , showed that rats could submit more sugar addiction to cocaine.

The American Psychiatric Association believes that to speak of addiction and require 3 items : excess withdrawal and cravings and sugar meets these three characteristics , according to studies conducted in rats , which makes that sugar is a highly addictive substance.

In contrast to this clinical claim , is the fact that most relate the "sweet " taste of honey and somewhat comforting. As children, our first contact is with the lactose , which is milk sugar . Later , as parents, we pay our children with sweets that are highly pleasing to the palate. We become dependent on something sweet at the end of the meal to feel completely satisfied and continue with this " sweet self-medication " to throughout our lives to satisfy emotional needs and momentary power failure .

Like any drug , sugar makes us desire to repeat the dose. It is shown that the sugar acts as a reward in the brain in the same way that most illegal drugs. And like other illegal drugs can destroy our health causing diabetes , heart disease , hypertension , obesity and premature aging.

Now the question is: how to get rid of this addiction ?

The following 20 tips help to quit sugar:

1 - . Eating regularly. It is necessary to have three hearty meals and two snacks or four moderate meals a day. When one goes too long without eating , comes to be very hungry and is easier than he wants something sweet to regain its energy.

2 - . Choose whole foods . The less processed a food is, the less likely it came with refined sugar.

3 - Breakfast protein , vegetable fats and phytonutrients . If a person has breakfast pastries or pancakes will risk that much sugar he wants the rest of the day. Having a balanced breakfast is essential to prevent sugar cravings during the day.

4 - . Incorporate proteins and / or vegetable fats to each food . This helps to control blood sugar, but it is highly recommended that proteins and fats and vegetable are origin.

. 5 - Add spices to food. the food you eat ,add cinnamon , nutmeg or cardamom spices they achieved slightly sweeten foods , reducing sugar cravings .

6 - . Consuming vitamins and minerals. It is essential to have a diet rich in fruits, green leafy vegetables , fish and dairy cold water in order to have a good intake and vitamins , minerals and omega 3 fatty acids.

7 - Exercise. Physical activity helps to reduce stress , increase energy and reduce the desire to eat something sweet for energy.

8 - Get enough sleep . When we are tired , it is common to use a sweet for energy quickly and counteract fatigue food.

9 - . Discover emotional disorders. It is common to be disappointed or if you have anxiety, to sweet foods recourse to feel " comforted " but this " pleasure " is momentary and carries many harmful effects, so it is best to stop and explore our emotional state and solutions should have some conflict.

10 - .Do Not buy sweets. It is essential not to store at home or in the office to avoid sugary foods have on hand and taking them with ease.

11 - . Avoid sweeteners. It is recommended not to use artificial sweeteners.

12 - . Read the labels . We read the labels before consuming products so that we can know your sugar level and choose those with lower sugar content.

13 - . Familiar with the terminology . You have to know that the term " corn syrup, high fructose , sucrose , dextrose , honey , refined sugar and muscovado " refer .

14 - . Avoid sugar in disguise. Remember that most of the carbohydrates that we would take as "complex " , which are consumed in the form of breads and pasta are not really complex and act in the body just like refined sugar.

For extreme cravings , is recommended :

15 - . Consuming L -Glutamine , a nonessential amino acid that tends to neutralize the effect of acids in muscle after exercise and are responsible for fatigue.

16 - . Taking too much water. Water intake helps to remove the sweet tooth . It is also common that the craving for something sweet is actually thirst, lack of adequate hydration.

17 - . Meditate . The body awareness , listening to the breathing for a few minutes helps pass the sugar cravings .

18 - . Distracted . When that sweet tooth comes recommended walking 10 to 15 minutes, if possible in nature.

19 - . Eating fruit . A piece of fruit satisfies the sweet tooth much healthier than consuming refined sugar.

20 - . Emotional satisfactions Search . It is highly advisable to seek emotionally pleasant experiences that nurture the psychological well-being and provide the satisfaction we need.