Are you a self proclaimed SUGAR ADDICT? Be nice to yourself!
The question of carb addiction comes up a lot and particularly during this time of year.
I was talking with an ultra-distance runner who acknowledges that his running elevates his mood thru enhancing his dopamine reward center (mesolimbic pathway). He said when he can’t run, he uncontrollably craves sugar and feels depressed. I believe he has figured out that he knows how to increase dopamine naturally, not that running 3-5 hours is natural. What he is saying has been researched for years in the addiction- depression model.
The research is fascinating. Why some people can have a bite of a cookie and move on and others will end up eating the entire bag. Doesn’t seem fair. It is theorized that some people truly have a compromised dopamine pathway. Genetically, they are wired differently. This is seen in Parkinson’s. The chemical pathway when eating simple carbs for a boost in dopamine is real, unfortunately it leads to overconsumption of calories in some people.
We’re also seeing a surge in dopamine dysfunction from the overuse of media and screen time. This is a tough one, especially with teens.
The next time someone says “I’m addicted to sugar-carbs” ask what are you doing to promote dopamine naturally? There are plenty of ideas on the web but the common and easy ones to start with are:
- 1. Eat proteins with tyrosine, such as almonds, bananas, eggs, beans, fish, chicken.
- 2. Healthy gut microbiome. Can achieve with vegetables and fruit. Might need a probiotic.
- 3. Get outside even if the sun is not shining.
- 4. Sleep.
- 5. Eat Less Saturated Fat. May reduce dopamine signaling.
- 6. Remove temptation. Keep processed sugary foods out of the house. Good tactic for the kids as well.
- 7. Be aware of blood markers. B vitamins; B6, B12, Folic acid and Vitamin D.
Curious to what you do when a sugar craving takes over? Note, I'm not talking a carb craving such as after working out, I mean a true sugar craving.
Comments
I can certainly agree with the cyclical chart. I thought the NY Times 7 day challenge to lessen impact of sugar was insightful and practical. I have read Dr. Lustig (no relation) materials and he is spot on.
https://www.nytimes.com/2019/12/30/well/eat/sugar-diet-healthy.html
I don't think I've ever had uncontrollable cravings but I do desire certain sweets often. I believe in moderation. I take care of cravings by eating what I'm craving but will only have one serving 95% of the time, especially during race season. I think if you completely deny yourself of your craving, you'll eventually binge on it.
#1 and #6 works for me. The best solution for me is not having it in the house. If I don't see it, I won't crave/desire it. I also keep mixed nuts handy for mid morning, mid afternoon, mid evening snacks. LOL.
@Sheila Leard - agree with everything. Now fit that into an 8 hour window whereby you are intermittent fasting for 16 hours and you have some real money IMO. Something 10 a.m. to 6 p.m. feeding window.....
We (EN) are so lucky to have you here giving us the guidance and boundaries along each of our journey's!
I would consider myself a sugar addict. When I go all in and break the sugar cycle I can go without it. But when it sneaks back into my life, it takes over. Its a viscous cycle.