Excessive consumption of sugar is harmful to our health. Anyone who reduces their own sugar consumption for health reasons or even stops it completely can sometimes experience severe symptoms of sugar withdrawal. We have tips on how to manage the sugar detox.
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What are the signs of sugar withdrawal?
Sugar consumption leads to the release of happiness hormones such as dopamine or pain-relieving opioids in our body. From an evolutionary perspective, this reaction makes a lot of sense. When our early ancestors consumed certain sugary, i.e. high-energy, foods, they were rewarded with hormones from their brain’s reward centers. And those who had more energy available could hunt longer, flee faster and had better chances of survival. However, industrial progress has enabled us humans to consume far more sugar than is good for us. We should eat no more than 50 grams of sugar per day. Adults consume on average 35 percent more, young people even 75 percent more .
So much sugar leads to over-activation of our brains’ reward centers. Addiction-like effects develop over time, as can be observed with drug use. Although sugar is not classified as a drug, “sugar addiction” actually meets five out of eleven substance abuse criteria: excessive consumption/use over a long period of time, cravings, dangerous use despite known side effects, tolerance, and withdrawal symptoms.
Anyone who does a sugar detox and eats a completely sugar-free diet for the first time will notice some of these typical withdrawal symptoms:
- headache
- fatigue
- Weakness
- lethargy
- Muscle aches
- dizziness
- sleep disorders
What helps with sugar withdrawal: 4 tips
We’ve collected some tips for you that can help you alleviate the worst symptoms of sugar withdrawal without jeopardizing the sugar-free diet.
1. Drink lots of water
When the craving for sweets kicks in during sugar withdrawal, even the strongest willed people can quickly become weak. But instead of resorting to hidden stashes of sweets and indulging in sugar cravings, just drink a tall glass or two of water. This fills the stomach and not only quenches thirst but also sugar cravings. Incidentally, there is nothing wrong with spicing up the water with mint, lemon or a few dashes of orange.
Also delicious : That’s why you should drink more coconut water > >
2. Exercise and sports
Nothing beats sugar cravings like distraction. Get active, go for a walk, and keep moving to take the edge off sugar withdrawal. Since the sugar detox takes place in the mind, distraction and exercise are real miracle cures for the symptoms. If you have good experiences with meditation, you can also meditate away the craving.
3. Snack and eat a balanced diet
A sugar-free diet should really not be an austerity program. When your body craves sugar, you get a headache, or you’re just down and tired, grab a healthy snack like nuts or veggies. A few cherry tomatoes or a handful of walnuts contain many important nutrients that you can quickly replenish. Also, make sure you eat a balanced diet throughout the day. A healthy breakfast is a good basis to start the day. Eat fresh vegetables and lots of fiber at lunch and dinner to keep blood sugar levels as stable as possible and prevent cravings.
That helps : The best snacks for a sugar-free diet > >
4. Eat fruit
Fruit is definitely allowed in a sugar-free diet, because the main thing is to avoid added sugar, which is often secretly hidden in industrially produced foods. If the sugar detox gives you a headache or makes you feel weak and tired, grab a handful of blueberries, munch on fresh in-season strawberries, or snack on a ripe banana.
