Consuming sugar creates a reaction in our brains, specifically an area called the nucleus accumbens, which is better known as the ‘reward centre’ of the brain. When this area is stimulated it will release dopamine, which gives us all those warm fuzzy feelings of satisfaction and happiness. The more sugar you consume, the more dopamine is released, and the better you suddenly feel.

This become addictive in two senses; firstly there is an emotional addiction; if it makes us feel good we want more of it (especially if we currently aren’t feeling great).

Secondly, just like any drug, over time the brain requires more sugar to create the same dopamine reaction; or, we need more sugar to get the same ‘high’. Another way to put this is that we’ve adapted to the levels of sugar we regularly consume in everyday food items and so need more the induce a reaction – but don’t worry!  Sugar addiction is curable with just a little time, a bit of will power, and a lot of reading of ingredient lists.

Removing sugar from our diet

The first thing to remember is that a little bit of sugar isn’t the end of the world. In fact, a little bit of sugar can be a good thing (there’s a reason it makes us feel good, after all), the important thing to make sure of is that you’re only eating sugar when you mean to be!

Step one is an exercise in careful reading. Go through your cupboards and examine what’s actually on the shelves or, more specifically, what’s hidden in the things that are on the shelves! Once you’ve gathered all the offending items (and you’ll be surprised by how many of them there are), get rid of them! We’re not a big fan of waste, so we strongly recommend donating what you can.

The next step is fighting those cravings. The easiest way to do this is by trying to replace what your body wants with what it needs; a balanced breakfast that includes carbohydrates, protein and good fats is the best way to get your day off to a good start.

Another good tip is to prepare snacks in bulk. We won’t lie to you, if you cut out sugar in a big way like this you ARE going to experience cravings; but having an easily accessible option of a healthy and tasty snack everywhere you go is a great way to prevent back-sliding.

The final and most important step is to take care of yourself. Sugar cravings usually come into play because we’re tired, stressed, or sad, and need an easy pick me up. This kind of emotional dependency on a chemical lift is completely understandable (it’s something we’re all guilty of), but it’s also something that is surprisingly preventable. Exercise, consciously de-stressing, and ensuring a good night’s sleep, all go a long way to breaking our emotional sugar cravings.

Daily exercise gives our body a way to process excess blood sugar in a healthy way. This doesn’t have to mean a full work out; an evening walk or even taking the time to stretch for a couple of minutes at your desk are enough to start this process.

Consciously de-stressing isn’t just good for our sugar cravings, limiting stress where we can actually has a hugely positive impact on our mental and hormonal health. Finding a way to de-stress could mean marking out a 5 minute period in your calendar every day to either try a relaxation technique, let yourself day-dream without consequence, or dance around the room in the craziest way you know how. How you de-stress isn’t nearly as important as making sure that you do!

Like exercise and de-stressing, ensuring good sleep is a generally healthy practice, however in the case of sugar addiction, good sleeping habits help to prevent midday energy drops and a dependency on a sugar buzz. Your cortisol levels will naturally drop towards the end of the day according to your body’s circadian rhythm, but with an established routine of good sleep, this drop is more of a gradual decline, and not a sudden plummet. With your energy levels remaining steady, you will be less tempted by a sugar pick-me-up when that familiar 3pm drowsiness hits.