How to reduce sugar cravings
Sugar cravings are often related to our individual body type (dosha). There are certain body types who are sensitive towards stress and often crave sugary foods and foods rich in carbs during times of stress. A poor diet and unbalanced lifestyle is also a cause for high sugar cravings.
When we eat sugary foods it stimulates the brain and makes the body relax. This is why we crave more sugar. If we don’t control our intake of sugar and sweet foods it might lead to sugar addiction and lifestyle diseases. When our blood sugar level drops the body naturally starts to crave sugar but there are a few and easy ways to help you reduce sugar cravings:
- Eat breakfast every morning to start your day healthy. Avoid white wheat and sugar because your body’s blood sugar levels are low in the morning and you need to fill your body with high fiber foods that keeps you full for longer and will keep your blood sugar levels high. Eat oats, wholewheat bread, eggs, muesli with nuts and/or seeds, oatmeal.
- Eat 3 main meals a day. Your lunch should be between 12.00-14.00 because this is where your digestive power peeks and the “agni” (digestive fire) is high. Eat well and avoid white bread which doesn’t have anything nourishing for the body. Enjoy wholewheat bread, vegetables, healthy proteins of your choice. Dinner should be no later than 8pm to avoid weight gain and bad sleep. If you feel hungry in-between your main meals, enjoy healthy snacks (nuts, soups, wholewheat bread, veggies, almonds, avocado, apples)
- Drink water throughout the day. Drink when you’re thirsty and avoid fizzy drinks and sugary teas. Keep in mind that your blood sugar needs to stay in balance all day. The more sweet drinks and sugary foods you eat, the more damage you create – insulin leves rise in your body which can lead to type 2 diabetes, weight gain, acidity problems, head ache, mood swings, sleep problems and lack of concentration and focus.
- Move your body. If you have a job where you are seated most of the day you don’t burn any calories. To maintain balance and health it’s important to move 30 min a day. This can be going on a fresh walk, swim, do yoga, go to the gym, run – whatever movement you enjoy to do.
- Sleep. Sleep is important. When we don’t sleep well the body naturally begins to crave sugar and unhealthy foods. This is because the body needs energy. Avoid sugary foods when you are tired and stressed. Once you start eating sugary foods the body craves more and more. Be good to yourself and fill your body with healthy and nourishing foods. Your body is your house – take care of it!
- Meditate and relax. Stress is number one disease in the world today. When we are stressed we forget to eat well, and we tend to sleep bad and forget to take care of our body. Meditation and relaxation helps to bring peace to the body and mind and reduce sugar cravings. Research done by Harward Medical School shows that meditation decreases stress, anxiety, insomnia and overeating. Just 10 minutes a day can make a big difference and reduce stress and tension. When we feel less stress and tension we eat better and sleep better.
If you need to get back on track and you need a gentle push, book an Ayurveda consultation and find out more about your individual body type.
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Try this 5 min Yoga Breathing Routine to get calm before bedtime. Practise from your bed.