Sugar struggle: Battling the hidden addiction to sweets

Addiction to sweets is a problem many people struggle with. At first glance, it seems like it cannot pose any serious health threats. In reality, while it may not be as dangerous as addiction to alcohol or drugs, it should not be underestimated.

Sweets, or more precisely, the sugar they contain, can be just as addictive as other harmful substances. Breaking the habit is equally challenging. Moreover, people addicted to sweets often don’t realize that a strong craving for something sweet is an addiction.

It all starts quite innocently – at first, we eat desserts occasionally, then more frequently, until finally, we consume so much sugar that it becomes a main component of our diet. Eating sweets excessively can create a constant, growing urge to reach for them. Unfortunately, this type of hunger is felt physically and in the psyche.

Since addiction to sweets has both physical and psychological roots, its symptoms reflect this duality. Among the characteristic symptoms are: uncontrolled eating of sweets, neglecting duties and necessary activities because of the addiction, withdrawal symptoms, experiencing anxiety or even fear when unable to eat something sweet, and an inability to quit despite being aware of the consequences. Additional symptoms may include snacking, uncontrolled feelings of hunger due to fluctuations in blood glucose levels, compulsive behaviors, and a desire to hide the addiction. 

These symptoms should not be ignored. Such an addiction should be "treated", and it is best to start with self-work. So, how can one overcome an addiction to sweets?

Even though sugar is highly addictive, there are ways to overcome this weakness. The foundation is, of course, recognizing that this problem affects us. The next step is finding motivation within ourselves. Even small steps can help us overcome the addiction. But where is the best place to start?

First of all, there is no perfect time to break an addiction. Some people assume it will be easier to change their habits with the New Year or at the beginning of the month. However, these are just excuses, and continually postponing what needs to be done negatively impacts the body. So, start now with the principle that the sooner, the better.

Secondly, get rid of industrial sweets from your home, car, office, and other places where you spend a lot of time. Having sweets always within reach makes it harder to resist them. A good idea is to replace processed sweets with healthy snacks. If a moment of weakness strikes and you reach into the treats cabinet, you'll find dried fruit instead.

Consider preparing sweets yourself. Instead of store-bought chocolates, cookies, and candy bars, you can make healthy treats with your own hands. Traditional sugar can be successfully replaced with fruits. Fruit cocktails or homemade smoothies can satisfy cravings for treats.

The craving for sweets is often related to consuming regular meals. Eating every 3-4 hours, resulting in about 4-5 meals a day, will prevent the body from experiencing uncontrollable hunger. If we are full, it is much easier to refuse a sweet snack.

Some think replacing harmful sugar with various sweeteners is the best solution. However, studies have shown that consuming greater amounts of sweetening substances lowers our tolerance for sweet tastes, resulting in a greater craving for sweets. Traditional sugar is better replaced with figs, raisins, or dates.

While eating sweets, our brains produce endorphins, commonly known as happiness hormones. The same hormones are produced during physical exercise. If you feel a craving for sweets that you cannot control, it is best to go for a workout. Exercise not only guarantees a better mood but also improves fitness and body shape, unlike eating sweets.

If you reach for sweets in stressful situations, it is high time to find other ways to deal with stress. Some people attend physical activities like yoga or tai chi, while others focus on breathing techniques and meditation. Regardless of what you choose, stay as far away from sweets as possible when things get tense.