Combat Sugar Cravings

'Tis the Season for Sugar Cookies and Sweets galore...

We all know that this time of year means a lot more sugar temptation! Here are some helpful tips to avoid the harmful effects of the sugar monster:

• Cravings are caused by the part of the brain that is responsible for memory, pleasure, and reward. Knowing why your brain is sending these signals can help, but also keep in mind that cravings only last 3-5 minutes. You can totally hang in there for 5 minutes!
• Sugar Cravings can also be caused by hormonal imbalance or a release of endorphins after eating or activity, which can mimic addiction. Addiction is also a very common issue leading to an imbalance in the brain, but if it is hormones then emotions can also create the "need" for comfort foods. Knowing your body and hormonal cycles is crucial, but also understanding what is going on the brain helps tremendously.
• Mineral Deficiencies, especially when it comes to Zinc and Chromium, can be a big culprit in cravings. Sugar actually blocks the absorption of minerals such as Calcium and Magnesium and can lead to increased deficiencies. It's also important to note that if you have specific cravings, like chocolate, your body may be telling you that you need more Magnesium which is responsible for over 300 functions in the body (including the production of the neurotransmitter dopamine).

Cravings can be Selective or Non-selective, so knowing which ones you are dealing with can help you cope. Selective cravings are for very specific foods, like a particular meal at a certain restaurant or a specific type of chocolate- not just any chocolate. Non-selective cravings can be for any foods and is usually an indicator of hunger or thirst. Therefore it is important to note which type of craving you are having and why. 

Here are some more things to consider:

• As we age, our Chromium levels naturally drop. We need this metallic element for metabolic processes that regulate blood sugar and helps insulin transport glucose into cells where it is used for energy. It can also help with depression and sugar cravings. Dr. Andrew Weil recommends that adults take 200mcg of GTF (glucose-tolerance factor) Chromium in a multi-vitamin or part of a multi-mineral supplement. 
• Stress Levels affect our bodies in a myriad of ways, including sleep deprivation and mental health. Lack of sleep affects our hormones and our brain health, so managing stress and getting adequate amounts of sleep in a stable schedule is imperative.
• Hunger and dehydration can create and exacerbate cravings, so avoid hunger by consuming enough whole foods at appropriate times throughout the day, and drink plenty of water. Adequate Hydration is equivalent to consuming half your weight in ounces.
• Insufficient protein can impact sugar cravings, so altering your diet to include 25% lean protein sources (especially from meat that contains other amino acids) can help.  
• Break bad habits that lead to cravings, but don't deny yourself any pleasure. The golden rule is "Everything in Moderation", so just be sure to adhere to portion control and savor the moment with mindfulness.
• L-Glutamine is an amino acid that is commonly used in weight loss and bodybuilding, but it is so much more than that. It can also help curb cravings (especially for sugar and carbs), but also helps heal and rebuild the intestinal lining. Leaky gut is a huge problem in this country, and can lead to all sorts of other problems including auto-immunity and food allergies/sensitivities. 
• Try combating your cravings with healthy sugars such as fruits (fresh or dried), or sweets made from low glycemic sugars such as agave or stevia. Try using dates or date sweeteners to curb your sweet tooth.