Issue link: https://cp.revolio.com/i/1517684
www.AbbysHealthFood.com | # 62| Page 27 A sugar detox typically involves reducing your intake of added sugar for a set amount of time. You may experience cravings and other side effects that tend to go away after a time. Reducing your added sugar intake is a great decision to make for a healthier lifestyle. While doing so isn't always easy, the benefits are worth it, as added sugar has been proven to have negative effects on your body. Research studies have linked a high added sugar intake with various medical conditions, including obesity, diabetes, and heart disease, as well as poor dental health. Sugar may also reduce your energy levels, leading to fatigue and reduced alertness during the day, and eating sugar may even be a factor in depression. Cutting added sugar from your diet may help protect against chronic disease development and boost your overall health. This article looks at how reducing your sugar intake may affect your body, both physically and mentally, along with effective ways to beat the side effects. Why does giving up sugar feel so bad? A number of studies have found that sugar affects the brain's reward system. This reward system helps humans survive, but it's also involved in addictive behavior. Food is a natural reward, and sweet foods and drinks stimulate your brain's reward system, causing you to eat more of the food. The most common foods associated with addictive symptoms are those high in added fats or added sugars. Studies have found that sugar triggers the release of dopamine in the nucleus accumbens — the same area of the brain implicated in the response to addictive drugs. Sugar can also cause the release of endogenous opioids in the brain, which leads to a rush that may cause future cravings. Eating sugar regularly alters your brain so that it becomes tolerant to it, causing you to require more to get the same effect. The average American consumes 22–30 teaspoons (about 88–120 grams) of sugar each day. This is considerably more than the recommended maximum, which is 6 teaspoons (about 24 grams) for females and 9 teaspoons (about 36 grams) for males. Therefore, if your diet is high in added sugar, reducing your added sugar intake may come with some unpleasant symptoms. SUMMARY Research suggests that sugar can be addictive, which is why reducing your sugar intake may lead to unpleasant symptoms in some people. SYMPTOMS OF CUTTING ADDED SUGAR FROM YOUR DIET Cutting added sugar from your diet may lead to physical and mental symptoms. How the body reacts to giving up sugar is different for everyone. The symptoms — and their severity — will depend on how much added sugar you were taking in through sweetened foods and beverages. Some people find that their symptoms last from a few days to a couple of weeks. As your body adapts to a low added sugar diet over time and your added sugar intake becomes less frequent, the less intense your symptoms and cravings for sugar are likely to be. You may find that your symptoms are worse at certain times of the day, such as between meals. Stress may trigger cravings. Mental symptoms Cutting added sugar from your diet may lead to a number of emotional and mental symptoms, including: • Depressed mood. Some people may feel down when they cut added sugar from their diet. This is partly due to a decrease in dopamine release. • Anxiety. Feelings of anxiousness may be accompanied by nervousness, restlessness, and irritability. You may feel like you have less patience than usual and are on edge. • Changes in sleep patterns. Some people experience changes in their sleep when detoxing from sugar. You might find it hard to fall asleep or stay asleep through the night. What Is a Sugar Detox? Effects and How to Avoid Sugar Medically reviewed by Adrienne Seitz, MS, RD, LDN, Nutri on By Adrienne Santos-Longhurst