How Sugar Hijacks your Brain...5 Easy Steps to Take Control

do you have cravings for the sweet stuff?

Sometime around 11AM and then again at 3PM? Sometimes we call it the afternoon energy crush or sump.

You just feel like you need a biscuit and another coffee to be able to function....

Feeling this way indicates that you might be on a sugar rollercoaster.

Your glucose levels will be jumping up and down throughout the day, you might feel out of control with your cravings.

As you have been following my work I will assume that you really want to make healthier choices and live as healthy as possible.

It is important to understand the impact of sugar on your brain and body.

Here are a few points you might find helpful.

This quick 5-step guide leverages the principles of micro habits to help you manage your sugar intake effectively.

By starting with small changes, anchoring them to your existing routines, and celebrating your successes, you can gradually build healthier habits that stick.

Each step focuses on a critical area of sugar consumption, providing practical strategies to incorporate into your daily life.

Embrace these micro habits to take control of your health and reduce sugar dependency.

1. Understand Your Cravings

Cravings are potent signals from your brain’s reward system that urge you to seek sugary foods. Recognizing these signals is the first step toward managing them. Pausing and acknowledging the craving can disrupt the automatic response of reaching for sugar. This practice helps you develop awareness and control.

Habit: After I feel a sugar craving, I will take three deep breaths.

Anchor: Feel a sugar craving.

1. Make Informed Choices

Reading food labels is crucial. Try to become more aware of the ingredients in packaged foods, so you can make healthier choices. This habit will help you reduce sugar intake and choose products with lower sugar content. Awareness of hidden sugars leads to more informed decisions.

Habit: After I pick up a packaged food item, I will read the first three ingredients on the label.

Anchor: Pick up a packaged food item.

1. Balance your diet

A balanced diet helps regulate blood sugar levels and reduces cravings. Including more vegetables in your meals provides essential nutrients and fibre, stabilizing your blood sugar and keeping you feeling full longer.

This habit ensures that you consistently incorporate healthy options into your diet.

Habit: After I prepare my plate for a meal, I will add one serving of vegetables. I will eat my vegetables first, then protein, fats and carbs at the end.

Anchor: Prepare my plate for a meal.

1. Practice Mindful Eating

Mindful eating involves paying full attention to the experience of eating and savouring each bite.

This practice allows your body to register when you're feeling full, helping prevent overeating.

Slowing down can help you to enjoy your food more and develop a healthier relationship with it.

Habit: After I take a bite of food, I will put my fork down and chew slowly.

Anchor: Take a bite of food.

1. Develop Healthy Habits

Developing healthy habits around meals can support better sugar management.

Staying hydrated helps reduce unnecessary snacking, which often includes sugary foods.

This habit ensures proper hydration, makes you feel more satisfied after meals, and reduces the impulse to reach for sugary snacks.

Habit: After a meal, I will wait for 20 mins and drink a glass of water. I will not drink during the meal, as it dilutes my stomach juices needed to digest properly.

Anchor: Finish a meal.

I hope you find these tips helpful, please let me know how you get on with implementing some of these.

By integrating these micro habits into your daily routine, you can make gradual changes that last.

The key is to keep the habits small and manageable, anchor them to existing behaviours, and celebrate your successes to build a positive reinforcement loop.

Good luck!

In your corner as always.

Evie

CLICK HERE to book a FREE Wellbeing Audit Call with me

Follow me on Instagram for more tips, click HERE