Are you addicted to sugar? Dr Mark Hyman has 5 tips for curbing your cravings.
1. Balance your blood sugar
Research studies say that low blood sugar levels are associated with LOWER overall blood flow to the brain, which means more BAD decisions. To keep your blood sugar stable:
• Eat a nutritious breakfast with some protein like eggs, protein shakes or nut butters. Studies repeatedly show that eating a healthy breakfast helps people maintain weight loss.
• Also, have smaller meals throughout the day. Eat every three to four hours and have some protein with each snack or meal (lean animal protein, nuts, seeds, beans).
• Avoid eating three hours before bedtime.
2. Eliminate sugar and artificial sweeteners and your cravings will go away
Go cold turkey. If you are addicted to narcotics or alcohol you can’t simply just cut down. You have to stop for your brain to reset. Eliminate refined sugars, sodas, fruit juices and artificial sweeteners from your diet. These are all drugs that will fuel cravings.
3. Determine if hidden food allergies are triggering your cravings
We often crave the very foods that we have a hidden allergy to.
4. Get 7-8 hours of sleep
Research shows that lack of sleep increases cravings.
5. Optimise your nutrient status with craving-cutting supplements
• Optimise your vitamin D level: According to one study, when vitamin D levels are low, the hormone that helps turn off your appetite doesn’t work and people feel hungry all the time, no matter how much they eat.
• Optimise omega 3s: Low levels of omega-3 fatty acids are involved in normal brain cell function, insulin control and inflammation.
• Consider taking natural supplements for cravings control. Glutamine, tyrosine, 5-HTP are amino acids that help reduce cravings. Stress-reducing herbs such as Rhodiola can help. Chromium balances blood sugar and can help take the edge off cravings. Glucomannan fibre is very helpful to reduce the spikes in sugar and insulin that drive cravings and hunger.
Source: house and family tips
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