HOW YOUR GUT, BRAIN & DIET INFLUENCE YOUR SUGAR CRAVINGS & SKIN
If you’re in constant battle with a sweet tooth, you’re not alone. Sugar is a vice shared by many. It’s everywhere, it’s delicious, and it’s designed to keep us coming back for more. However, added sugars can lead to premature aging, inflammation, negatively impact our hormone levels, & much more.
So, is limiting sugar just a matter of willpower or does it go deeper than that? Our gut and brain are in constant communication and added sugars directly impact the chemical messages passing through. Let’s break down a few ways our body influences our cravings and how to take back our control.
Expert Insights: Inflammation can rear its ugly head in many ways and one of the most common is through our skin. Acne, eczema, psoriasis and many other skin conditions are exasperated by inflammation in the body.
Gut-Brain Connection
Thanks to our gut-brain pathway, what we eat has a direct influence on our mental state and overall wellbeing. Nutrient-rich foods such as probiotics, prebiotics, and amino acids positively impact our mental clarity, hormone optimization, and overall mood whereas sugar and processed junk foods do the opposite - leaving us inflamed, sluggish, and moody. Foods with added sugar can be especially addicting. Even if you can’t taste the sugar, cells in your gut send signals to your brain to release dopamine, the “feel-good” chemical. Dopamine leads to more cravings of that particular food and the activities associated with it. The more you indulge, the more difficult it becomes to feel good without the sugar fix, making it a difficult habit to break.
Blood Sugar Rollercoaster
For many, added sugar can send blood sugar levels on quite the rollercoaster ride. A rapid spike in blood sugar leads to a surge in insulin which is often followed by a crash, leaving you feeling sluggish, irritable, and craving more sugar. This quick rise and fall makes it difficult to stop eating these sugar packed foods even when we know we’ve already over-consumed.
Meeting Protein Needs
Our body needs a certain amount of protein, or amino acids, which are the building blocks of protein, for optimal physiological functioning. Amino acids are essential for everything from muscle repair to hormone function. When our body isn’t getting what it needs, it will keep us eating until we do. Many calorie-dense foods high in added sugars are very low in protein. So, instead of feeling satisfied, your body blunts the necessary hormones indicating you’re full to ensure you eat more to hit the protein target. This results in overeating junk food and still feeling unsatisfied.
PRO-TIP: ACHIEVE GLOWING SKIN WITH A HIGH PROTEIN DIET
A high protein diet isn’t just beneficial for hunger signals and maintaining a healthy weight. Diets high in healthy protein are packed full of nutrients such as collagen, biotin, zinc, and much more which are all essential for hair growth, glowing skin, and strong nails.
Although we have plenty of reason to avoid added sugars, they’ve been introduced to many of our foods for good reason - to have us running back for more. So, resisting those cravings can feel especially difficult.
Here are a number of pro-tips to yourself up for success -
The easiest way to resist temptation? Placing space between you and your snack of choice. It’s much simpler to skip buying these foods than to battle with willpower in your kitchen every night. If you want to treat yourself, go out and get it - chances are, the extra work will make you think twice.
High emotions are also a strong trigger for many. Stress, sadness, even excitement can make that sweet treat feel necessary. Instead of caving, hit pause - journal for 10 minutes, go for a walk, or call a friend.
Before indulging, consider how the food is serving you in certain situations. Are you celebrating with loved ones and deepening the social connections or using it as a bandaid after a long day? Either way, be intentional - sometimes, it’s best to flex that willpower muscle.
By Leslie Sorenson
Nutrition + Fitness Coach