Sugar addiction is a serious health concern, and it is attributed to the rampant increase in obesity and diabetes worldwide. Sugar is also a major cause of heart disease, and it leads to premature aging (due to its negative effect on the skin). In light of this connection between sugar and adverse health effects, some experts have found that reducing sugar in your diet can be beneficial. Limiting your sugar intake may help you lose pounds, develop a more radiant skin, and even improve your overall health.
Sugar is almost impossible to avoid. It is found in all sorts of foods, from iced coffee to cupcakes, and from cookies to yogurts. When you develop a psychological or emotional dependence on sugary foods, you are said to have a sugar addiction.
Moderate sugar consumption is not harmful, but people tend to overdo it. A recent study suggests that approximately 75 percent of Americans eat excess sugar. The bad news is that it is difficult to stop consuming sugar since we feel good when we have sugar. This is because sugar stimulates the production of endorphins, which then combine with other chemicals in the body to release a surge of energy. With time, you may develop a dependency on this feeling, using it to combat emotional lows, irritability, and other conditions.
The addictive nature of sugar is so strong, that it has been compared to an addiction to illegal drugs like cocaine. One of the biggest obstacles in fighting sugar addiction is that our diet consists of foods riddled with hidden sugars. For example, while you are aware that things such as ice cream and cake are packed with sugar. Therefore, it’s relatively easy to regulate how much you eat. But, other foods that may not even have a sweet taste – such as bread, salad dressings, and tomato sauces – can also have high sugar content.
Going cold turkey is arguably the best way to get over your sugar addiction. Let’s think about it. Suppose you are trying to beat alcohol addiction and you decide to consume only two drinks a day. You will likely continue drinking even after the two drinks. Why? Because your brain is already hardwired to drink until you are completely drunk. It is virtually impossible to take less of something when you are struggling with its addiction. When trying to cut back on your sugar intake, going cold turkey recalibrates your palate. You will then begin to taste and enjoy the natural sugars in fruits and vegetables.
We recommend that you first eliminate added sugars during the first three days of your sugar detox. You should also remove fruits, starchy vegetables (like sweet potatoes, peas, corn, butternut squash, etc.), grains, alcohol, and dairy from your diet during this period. You should stick to protein, healthy fats, and vegetables. Here’s an example of a sugar detox meal plan:
Please note that if you are suffering from adrenal fatigue, then an abrupt stop of sugar intake might cause a crash. This is because your body is very sensitive to any changes. It is best to consult an Adrenal Fatigue Syndrome (AFS) specialist before quitting cold turkey. They will advise you about the best approach for your recovery.
After three days of successfully avoiding sugar, you can add an apple to your diet. By this time an apple will taste so sweet, it will taste like candy! This is because your palate recalibrates after the first few days of the sugar detox, allowing you to taste natural sugars again.
You can add one healthy fatty food on the fourth day. For cheeses and yogurts, you should choose the full fat and unsweetened versions. Also include veggies like snow peas and carrots, along with one serving of fiber-rich crackers on the fifth day. You may also take three glasses of red wine during the first week. Next, you can incorporate some antioxidant-loaded berries during the second week. Black starchy vegetables like winter squash and yams can be added in week two, as well as an extra serving of dairy.
The long-term plan for beating your sugar addiction starts in the fourth week. The addictive behavior should be gone by this time. You can then indulge in the occasional ice cream or a slice of cake without going back to your old habits. You can also enjoy any fruit you want after the four weeks. The whole idea is to regulate the use of sugary foods in your lifestyle.
Excessive sugar intake causes a significant increase in the production of insulin in your body. This may lead to the accumulation of fat around your abdomen. Conducting a sugar detox can increase your metabolism, reduce your hunger pangs, help you lose weight quickly. Shedding excess weight reduces your risk of health complications such as diabetes and cardiovascular disease.
Overcoming your sugar addiction will also leave you with clearer skin, brighter eyes, and fewer dark circles. You will also have more energy and experience fewer mood swings. This is because added sugar affects the activity level in the cells that provide energy to your body (the orexin cells). When all the added sugar is digested, your body suddenly crashes and you start feeling weak. So it’s beneficial to reduce your sugar intake.
Adrenal Fatigue Syndrome (AFS) can complicate sugar addiction. When you are under stress, your body reacts by triggering the adrenal glands to release the stress hormones cortisol and adrenaline (epinephrine). If you do not take proactive measures to manage your stress, then the constant tension of modern life can overpower and weaken your adrenal glands.
The typical sugar addict responds to stress by reaching for sugary foods to get a quick energy kick. But, alas, this energy boost is short-lived. What follows is a sudden drop in blood sugar (or hypoglycemia). Without its source of energy (glucose), your brain feels overwhelmed and you become jittery, anxious, and light-headed. You feel like you have to eat now - preferably something sweet - or else the symptoms will get worse! This urge can be traced back to the reward system integrated into our brains, which more or less helps us to survive. Consuming sweet foods stimulates your brain’s reward system, as food is considered to be a natural reward.
But, once you do, the pancreas reacts by producing massive amounts of insulin to combat the resulting high blood sugar levels. This, in turn, causes the sugar to drop to extremely low levels. Then your adrenal glands have to produce more cortisol to facilitate the conversion of glycogen into glucose for renewed energy.
Over time, this cycle of highs and lows causes an overactive production of hormones as the pancreas and adrenal glands fight for control of your blood sugar levels. The result is a dysfunctional pancreas and overtaxed adrenals. Your cells lose the ability to refuel their glycogen supply, which is needed by your muscles. The whole system begins to shut down and you become unbelievably tired (chronic fatigue), regardless of how much you try to sleep.
The NeuroEndoMetabolic (NEM) stress response is the mechanism that is largely responsible for dealing with stress in our bodies. It consists of six main circuits, namely: the Inflammatory Circuit, the Cardionomic Circuit, the Neuroaffect Circuit, the Hormone Circuit, the Bioenergetic Circuit, and the Detoxification Circuit. All of these circuits work together to fight stress and maintain internal homeostasis at all times. Unfortunately, our bodies are not perfect. Chronic stress can overpower one or more of these systems. Since they are all interdependent, failure on one circuit ultimately affects all other circuits.
The Detoxification Circuit is highly instrumental in combating sugar addiction. This circuit consists of the immune system, liver, and the extracellular matrix (ECM). These components all work together to eliminate the excessive, reactive metabolites that are caused by stress. The metabolites can be reactivated or inert. The former type is responsible for most of the damage that occurs within the body.
It is easier for your body to reverse the effects of sugar addiction if you are healthy than when you are suffering from a chronic illness. If metabolites accumulate in your body and compromise the detoxification mechanism, you are said to be in Reactive Metabolite Overload (RMO). When the Detoxification Circuit is in sync with the other circuits, then your body automatically resolves stress.
The Bioenergetic Circuit is vital for blood sugar regulation because this is where the insulin, cortisol, and thyroid hormones are produced. This circuit contains the thyroid, pancreas, and liver. When the hormones that are produced by these organs are unbalanced, you are at risk of major health complications. These complications are often characterized by fatigue and obesity. As such, it is very important to keep these hormones in check.
Maintaining a proper balance of your insulin, cortisol, and thyroid hormones is vital in the fight against sugar addiction and adrenal fatigue. As mentioned earlier, these three hormones are interdependent. Cortisol, in particular, provides synergy with the thyroid hormone to promote efficient thyroid functioning. When your body has overly high cortisol levels, signals from the thyroid may not be able to reach your cells. If this happens, the result is a condition known as thyroid resistance. This resistance can also affect other hormones such as insulin, especially if it is caused by excessive cortisol levels. In the long run, chronically elevated levels of cortisol can lead to adrenal fatigue. Common symptoms of adrenal fatigue include:
To stop the unwanted overproduction of cortisol, it is important to take the pressure off your body. This will help you to cope with stress more effectively. One way you can do this is through diet and you can start with the following guidelines:
You should also be sure to eat foods rich in the B vitamins, especially seeds, nuts, whole grains, and green leafy vegetables. Your adrenal glands contain high levels of vitamin C, so you can boost your vitamin C intake by eating low-sugar fruits such as raspberries, blackberries, strawberries, grapefruits, kiwis, watermelon, and avocados. Essential omega 3, 6, and 9 fatty acids are also useful, as well as vitamin A and herbal teas such as valerian, chamomile, licorice, holy basil, lemon balm, and green tea. However, you should always be careful when starting a supplement. You should always seek advice from an experienced health professional, as some adrenal fatigue sufferers are sensitive to any changes in their diet and lifestyle.
You can enjoy the benefits of removing sugar from your diet even if you are not addicted to it. However, you need to consider certain medical aspects before you start your sugar detox. Going cold turkey can be very difficult, so it is important to choose the most convenient time to start the process. Some people have reported withdrawal symptoms such as fatigue, brain fog, and crankiness. If you feel overwhelmed, stop and eat a piece of fruit. We also recommend that you speak with your doctor before starting any sugar detox program. If you are persistent enough, eventually you will be able to beat your sugar addiction!
© Copyright 2020 Michael Lam, M.D. All Rights Reserved.
The best way to stop sugar addiction is to quit cold turkey for the first three days. You then start incorporating small dietary additions from day four. Trying to limit yourself from the first day is ineffective because your brain is already hardwired to consume excessive sugar.
