Giving Up Sugar? Do These 5 Things First

We live in a culture where sugar is virtually unavoidable and oftentimes indistinguishable, carrying cryptic names like anhydrous dextrose, crystalline fructose, and evaporated cane juice. Sugar itself is a refined carbohydrate and source of calories that our bodies use as energy or store as fat. By the way, not all sugar is bad; it naturally occurs in fruits and other foods that provide our body with necessary nourishment. But excess sugar, those hidden added sugars we don't even realize exist aren't so good for us.

Did you know that consuming sugar causes the brain to release dopamine, the same neurotransmitter linked with cocaine usage? It boosts you into a momentary high, drops you like a ton of bricks, and leaves you craving more. A dangerous cycle for sure, and many of us can relate to being in what we affectionately call a "sugar coma." We tend to associate this tag with children, most likely because our adult bodies have become so accustomed to the nasty cycle that we don't even realize we have been suffering our entire lives from excess amounts of sugar. Increased appetite, insomnia, brain fog, mental chatter, depression, and far worse symptoms all generate from sugar consumption.

The World Health Organization first recommended that adults reduce sugar consumption to only 10 percent of their daily energy intake in 1989. And again in 2002. And most recently, in 2015, they are suggesting that it be further reduced to 5 percent of your daily energy intake. This means that we, as a population, have been ignoring their warnings for almost two decades. That, and the food industry has become increasingly stealthy in how they add those hidden sugars until now—almost 75 percent of the foods on the shelf contain added sweeteners1. They know that consuming excess amounts of sugar will make you crave even more, so it is to their benefit to continue to find ways to hide it in plain sight.

There is nothing like accountability when it comes to shaping new habits. Visually seeing what you are putting into your body as well as physically writing or logging the foods into an app are the best way to really see where your food and nutrient loyalties lie. You don't want to obsess over every bite that you put in your mouth, but seeing where the majority of your calories come from as you begin to eat cleaner will help you to build a foundation for your new routine.

In general, you want to get your calories from a balanced diet of the macronutrients protein, carbohydrates, and healthy fats. If you focus on clean eating—eating unprocessed foods as much as possible—you will be able to refocus your eating plan.

Protein helps your body feel full longer, so increasing it in your diet will help to curb those cravings, especially at that midday snack time. Try snacking on nuts and yogurt and incorporate more eggs and lean meats into meals. Your body will thank you for it.

One of the easiest ways to begin your journey involves utilizing high-quality essential oils to retrain your brain, to curb the sugar cravings, and to revitalize your life. Amazing research has been done concerning cravings and essential oils. The most famous is a study by Dr. Alan Hirsch, who found that peppermint oil is amazingly effective at curbing cravings. Simply inhaling the scent of peppermint also awakens the senses and enables the brain to focus on the real task at hand. While it may be hard to believe that a scent can keep you from bingeing on sugar, aromatherapy can be the key to many of your health care concerns as an all-natural way to reclaim your vitality and wellness.

Chances are those sugar cravings hit you around the same time every day—midmorning, midafternoon, and late night before bed. Be in tune with your body and try to recognize if it really needs food for fuel. Drink a glass of water to see if that curbs the craving. Sometimes, people can crave sugar because of stress, adrenal fatigue, hormonal imbalance, or Candida, and you should always consult your doctor if you feel like you’re concerned about one of these symptoms. Even if you’re just simply trying to cut back, it's time for some self-care. 

Reach for the essential oils! Putting a drop or two on a cotton ball, on your scarf, or on diffuser jewelry will help you have a rescue plan ready in action. Peppermint and grapefruit, alone or layered together, are my favorite go-to's for curbing those cravings.

Exercise! Go for a walk. Get up and move. Incorporate regular exercise into your life and involve your friends so that social time isn't just eating and drinking. That peppermint and grapefruit may also help to motivate you to get moving. If you haven't tried yoga, I recommend utilizing it for not only stretching out your body and toning your physique but also for giving our mind and body a specific time to connect and become in tune with each other. Adding essential oils like cedarwood, patchouli, or frankincense will help to ground and center your body and mind, allowing for deeper awareness.

For many of us, sugar has been a reward since we were little. Obey and get a lollipop; finish your dinner, and get dessert; let's celebrate with ice cream. Our minds have been conditioned to think that for every good thing that we do, we deserve some sort of instant gratification and, for many people, that is sugar.

Even more common is associating sugar with your social life. When you go out with your friends, do you have a mixed drink? Do you treat yourself with dessert or indulge in something you wouldn't normally fix at home? Indulge occasionally, not habitually.

What about times of stress, times of grief, or specific times of the month? When we make sugar a comfort food, we train our bodies to crave it every time we find ourselves in these emotional situations. Allow yourself to express emotions instead of masking them with sugar.

Essential oils can also help you to combat tense moments. Lavender and ylang-ylang contain amazing calming properties that help the body to release pent-up stress and anxiety. Grounding and balancing oils such as patchouli, cedarwood, and frankincense can help your body to find calm, rebalance, and reclaim control over other distractions2. And for that favorite time of a woman's month, reach for the clary sage to ease your symptoms and regain control of your hormones.