Breaking the sugar cycle: Addressing the addiction crisis

Addiction to sweets is a problem that many people struggle with. At first glance, it seems that it is not an addiction that can pose any severe health threats. In reality, it may not be as dangerous as addiction to alcohol or drugs, but it should not be underestimated in any case.

Sweets, or more precisely, the sugar they contain, can be just as addictive as other harmful substances. And it is just as hard to break the habit. Moreover, people addicted to sweets very often don’t realize that an intense craving for something sweet is an addiction.

It all starts quite innocently – initially, we eat dessert only occasionally, then more and more often, until finally, we consume so much sugar that it becomes the main component of our diet. Meanwhile, it is worth being aware that regularly eating sweets in excessive amounts can create a constant, growing urge to reach for them. Unfortunately, this type of hunger is felt physically and affects the psyche.

The fact that addiction to sweets has both physical and psychological roots directly translates into symptoms. Among the characteristic symptoms that may indicate addiction are uncontrolled eating of sweets, neglecting duties and necessary activities in favour of the addiction, withdrawal symptoms, and experiencing anxiety, even fear, when there is no possibility of eating something sweet. Moreover, an inability to quit the addiction at any time despite being aware of the consequences associated with the addiction is another symptom. This group of symptoms can also include related signs such as snacking, uncontrolled feelings of hunger associated with fluctuations in blood glucose levels, typically compulsive behaviours, and the desire to hide one's addiction.

These are not symptoms that can be ignored, so such an addiction should be "treated" – it is best to start with self-work. How do you get rid of your addiction to sweets?

Even though sugar is highly addictive, there are ways to overcome our weaknesses. The foundation is, of course, to realize that this problem affects us. The next step is to find motivation within ourselves. And then, even with small steps, we can overcome the addiction. Where is the best place to start?

First of all, there is no such thing as a perfect time to break an addiction. Some people assume it will be easier to change their habits with the New Year or at the beginning of the month. However, these are just excuses, and continually postponing what needs to be done has a negative impact on the body. So, start now, guided by the principle that the sooner, the better.

Secondly, as soon as possible, remove industrial sweets from your home, car, office, and other places where you spend a lot of time. Having sweets always within reach will make it harder to resist them. A good idea is to replace processed sweets with healthy snacks. If a moment of weakness strikes and we reach into the treats cabinet, we will find, for example, dried fruit.

Consider preparing sweets yourself. Instead of ready-made chocolates, cookies, and candy bars, you can make healthy treats with your hands. Traditional sugar can be successfully replaced with fruits. Fruit smoothies or homemade smoothies will satisfy the craving for treats.

The craving for sweets is also often dependent on consuming regular meals. Eating every 3-4 hours results in about 4-5 meals daily. This will prevent the body from experiencing uncontrollable hunger, which is hard to control. If we are full, it is much easier to refuse a sweet snack.

Some think the best solution is to replace harmful sugar with various sweeteners. However, studies have shown that consuming significant amounts of sweetening substances lowers our tolerance for sweet tastes, which results in us craving sweets even more often. Traditional sugar is better replaced with figs, raisins, or dates.

While eating sweets, our brains produce endorphins, commonly known as happiness hormones. The same hormones are made when we engage in physical exercise. If we crave sweets and cannot control it, it is best to go for a workout. Exercise guarantees a better mood and improves fitness and body shape, which cannot be said about eating sweets.

If you are the type of person who reaches for sweets in stressful situations, it is high time to find other ways to deal with stress. Some people turn to physical activity in the form of yoga or tai chi, while others focus on breathing techniques and meditation. Regardless of what you choose, stay as far away from sweets as possible when things get tense.