Lisa Domyahn
The post-holiday period, coupled by the winter doldrums can serve up a difficult emotional and physical mix, especially with the addition of the “sugar blues,” which can affect people any time of the year.
We spoke with Lisa Domyahn, a certified holistic health and fitness coach who owns Solid at My Core about sugar and its effects. She is also a personal trainer and group fitness instructor at the Chaska Community Center. “I am not a licensed nutritionist, dietician, doctor or nurse practitioner,” she clarifies. “I am someone who works with and partners with these people, and any other health care practitioner, to help you implement and act upon getting and being healthy.”
What is our body saying when we crave sugar?
Craving sugar and salt, could be partly physiological, psychological and [environmentally related.]
Ask yourself:
- Am I dehydrated? Dehydration can manifest itself in many ways, one of them being cravings, especially for sugar.
- What have I been eating and when? Bodies need a balanced intake of good, high-fiber carbs, lean protein and heart health fats each day. Are you starting your day with a doughnut and coffee? This decision alone can make or break your day. Your decision to have the doughnut or even skipping meals/eating very little could lead to a crash later in the day.
- Am I forbidding sugar and salt from diet? This can backfire. It’s about finding a balance and learning to make good choices daily.
- Do I realize that sugar is addictive? Our brains are wired to enjoy things that make use happy. Sugar is sweet, and we like sweet. Our brain knows this … sugar releases chemicals in our brains that make us feel good.
- Am I listening to my body? Research shows that when you are tired, you are more likely to turn to whatever you crave to get more energy or to wake up. Stress may impair your adrenal glands, which is your body’s way of regulating.
- Do I have health issues? Excessive hunger can mean your blood sugar is too high or too low, cravings may mean this, too. I am not a doctor, so depending on what is happening, I suggest talking with a doctor.
- How am I feeling psychologically? Sometimes when we are not getting the emotional and physical support we need, we crave other things. Back to how our brains are wired; we want to feel good (dopamine).
Can “the sugar blues” manifest itself in brain fog, low energy and the mid-day slump?
Yes! If you are constantly eating sugar things, you may be on a blood sugar rollercoaster.
When we’re tired, we often reach for even more sugar to counteract the fatigue, which leads to a cycle of sugar-fueled highs and lows.
What are some tips for changing our relationship with sugar?
- Eat whole foods, regularly, in their natural form such as fruits and veggies. Less processed, less refined sugar full foods. Eat a good combo of protein, heart healthy fat and good carbs. This helps regulate your blood sugar, and you feel stable and full.
- Have a piece of fruit. This should satisfy a sweet craving and is somewhat healthier. Stick to low sugar fruits, like berries, and remember, always eat your fruit, don’t drink it.
- Don’t let yourself get dehydrated.
- Get plenty of rest.
- Using coriander, cinnamon, nutmeg, cloves and cardamom will naturally sweeten your foods and reduce cravings.
- Exercise will boost energy and decrease a need for a sugar lift.
- Be open to explore the emotional issues around your sugar addiction.
- Keep sugary snacks out of your house and office.
- Don’t substitute artificial sweeteners for sugar.
- Learn to read labels. The longer the list of ingredients, the more likely sugar is going to be included on that list.
Where does sugar hide?
Added sugars are in 68 percent of packaged foods and drinks in the United States, including “healthy” foods like plant-based milks, nut butters, and stocks.
But, healthy foods do have lots of sugar hiding in them. The 10 most common ones are:
- Cereals, including hot cereals like flavored oatmeal
- Packaged breads, including “whole grain” kinds
- Snack or granola bars
- “Lower calorie” drinks, including coffees, energy drinks, blended juices and teas
- Protein bars and meal replacements
- Sweetened yogurts and other dairy products
- Frozen waffles or pancakes
- Bottled sauces, dressings, condiments and marinades
- Dried fruit and other fruit snacks
- Restaurant foods, where sugar is used in sauces, various desserts and dressings for extra flavor
