Finding a Sweet Balance
Secrets to combat sugar & alcohol cravings
Lately, one of the common complaints I hear from my clients and friends is about sugar cravings and the tendency to snack late at night.
A client recently told me…
“Ai, I really don’t know what’s going on. I can’t stop eating sugar! It’s almost like an animal instinct and my body keeps wanting me to eat sweet things.
When I was younger, it wasn't like this. I'm always searching for sweets in the kitchen after dinner, especially at night. The other night, I ate a whole pint of ice cream and I felt terrible the next morning!
I hate it so I would like to do something about it. I know eating sugar at night affects my sleep and (of course) my weight, but I feel like I have no control over this craving.”
Does this sound familiar?
Sugar is incredibly addicting- research has found that sugar is even more addictive than opioid drugs such as cocaine!
Plus, you may experience depression and other behavioral problems when you start to wean off sugar, just like you would with heavy-duty narcotics.
And sugar affects so many facets of our health, including:
Metabolism
Mental health (depression, anxiety, etc.)
Hormone balance
Inflammation (joint pain, migraine)
Immune functions
Insulin resistance
And more.
There are many hormonal, emotional, and physiological reasons we may crave sugar and other drugs like alcohol.
For instance, when we are under stress, we tend to crave sugar, carbs, and alcohol to comfort our nerves and cope with our stress.
When we consume sugar or alcohol, our body produces serotonin, a neurotransmitter that regulates mood, appetite, memory, and social behavior. This is why when you eat sugar or drink alcohol, you feel happier, so your brain keeps craving these foods, with the hope that you can feel happier again and again.
The problem is that the effect of serotonin is very temporary. And, long-term consumption of sugar or alcohol will decrease the effect of serotonin, so no matter how much of these you consume, you no longer get that ‘happy’ feeling.
In addition, excessive consumption of sugar or alcohol can cause anxiety and depression.
Do you see the vicious cycle?
What is left is the habit to reach for sugar or alcohol whenever we are stressed or depressed hoping that this ‘happy’ hormone will kick in - but it actually has the opposite effect long term
If you are experiencing cravings for sugar or alcohol, try some of the tips below. They really work!
Tips:
Look at the sources of your stress and see what you can do about each of them. For example, if you are overworking, think of a way to delegate - can you hire someone to do one of the tasks you don’t enjoy doing (e.g., cleaning the house, driving kids, cooking, etc.)?
Practice mindfulness. Whenever you have a sugar craving or urge to snack at night or drink even when you are not socializing, take a pause and ask yourself- “Am I really hungry or am I bored/anxious/stressed/depressed/lonely?” Cultivating awareness when we reach for something due to our emotion is the first step towards changing the habit!
Set up an environment where binging is not easy (e.g., don’t have cartons of ice cream around if you have tendencies to eat the whole thing). Instead, have lots of other healthy alternatives like fruits around the house (and at work if you commute).
Don’t just drop what you love, but substitute with healthier options. If you are used to having a glass of wine every night, not having anything will make you feel deprived. Try non-alcoholic drinks! It can be sparkling water with cranberry juice in a fancy wine glass, or you may try one of the mocktails that are increasing popularity lately. For those who love dessert, try ice cream made with bananas or chocolate chia pudding (one of the popular reset desserts! See below for recipe)
Do a reset once or twice a year! Behavior change is not easy to accomplish alone. This is why I offer group programs every so often to help people struggling with these vicious cycles! For the first time, I am offering a spring-cleaning reset program that is virtual only, starting in late April. It is very effective, so please check it out!
Trying to numb negative emotions doesn't work long-term, but my hope is that these tips will help you to make true progress toward gaining control over those sugar cravings – and your overall health!
Much love,
Ai ❤️
Chocolate Chia Seed Pudding
Ingredients
3-4 dates (pit and chop) or date syrup
2 T cocoa powder
1/4 cup chia seeds
3/4 cup full-fat coconut milk
1/2 cup water
1 tsp pure vanilla extract
1/4 tsp Himalayan salt
Method
In a small bowl or Mason jar, add coconut milk, water, chia seeds, cocoa powder, vanilla, chopped dates, and salt, and mix until very well combined.
Place in the refrigerator and allow to rest for a few hours or overnight.
Serve with a topping of your choice.
