Never miss a story

Get subscribed to our newsletter


×
There is evidence to prove that high levels of sugar addiction has a serious negative effect on the mental health as well. Lifetime Stock

BY PUJA GUPTA

Sugar in small quantities is not a health risk, but we are simply eating too much of it. Excess sugar in the diet is bad for our waistline as well as heart we all know. But there is evidence now to prove that high levels of sugar consumption (or sugar addiction) have a serious negative effect on the mental health as well.


WHO recommends only 5 percent of daily caloric requirement from sugar. It is as high as 13 -15 per cent in a typical diet with zero nutritional value. Mostly in the US, people are consuming five times more the amount of sugar is required.

Research has proven that with high intake of sugar the communication among brain cells is impaired leading to learning difficulties and impaired memory. It may contribute to depression and anxiety. Sudden binges and craving for sugar causes the blood sugar to spike then drop, often called “crash down” causes irritability, mood swings, and fatigue, underlines Preety Tyagi, Nutritionist and founder of MY22BMI.

Recent studies suggest that sugar and carb-rich foods can also mess with nerve signals and neurotransmitters, sugar stimulates the release of the mood-boosting neurotransmitter – Serotonin. Cravings for sugar lead to the over-activity of the serotonin pathways, which causes depletion of the limited supply of the feel-good neurotransmitter. It mimics symptoms of depression.


Sugar addiction is a vicious cycle. It is as addictive as cocaine. Lifetime Stock

Tyagi explains the cycle and how much is your sugar addiction costing us and suggests ways to overcome it.

Sugar addiction – The vicious cycle

Sugar is as addictive as cocaine, and it stimulates the same pleasure centers in the brain as cocaine sometimes even more. The more sugar we eat, the more dopamine is released, and you experience that “high” and just like these drugs getting off sugar leads to symptoms of intense withdrawal, hunger and restlessness! With time the dopamine receptors in the brain become less sensitive to the presence of sugar, your brain needs more sugar to generate the same “high” and your addiction to sugar grows stronger.

Over-consumption of sugar creates a chaos in the brain; it creates a perpetual cycle of intense cravings.

When a person consumes sugar, it activates tongue taste receptors signals to the brain. It lights up the reward pathway releasing the feel-good hormone – Dopamine, blood sugar level increases. Mass insulin is secreted to drop the blood sugar levels. Insulin sores sugar as fat in the liver blood sugar levels drop rapidly. Body craves for sugar. It increases appetite and binge eating for more sugar. Hence, the cycle starts again.

How much is your sugar addiction costing you?

Some foods like fruits have natural sugar and it comes along with many vitamins and minerals, but there is far too much sugar hidden in most of the food that we consume in today’s lifestyle. Most foods are highly refined, processed and packed with preservatives readily available in the supermarkets and we are consuming sugar in a quantity which is 5 times more than the desired amount. This excess consumption of sugar is predominantly the cause of childhood obesity, developmental issues and behavioral problems in adults and kids.

What’s scarier the consumption or the addiction? The addiction sets in without notice, with the multi-million food chains making sure that this addiction stays strong. “Low fat” hides the fact of excess sugar in the item, adds to the empty calories, & we end up putting on extra kilos.

Overcoming the sugar addiction:


Exercising can help you overcome sugar addictions. Lifetime Stock

Most people understand that excess sugar is bad but still something prevents them to overcome the addiction.

1. First, most people don’t realize how much sugar they are consuming every day.

2. They don’t take their sugar cravings seriously as addiction.

3. They try to stay away from sugar-laden snacks but find it too hard to do so. Though the addiction is strong and compelling it is possible to free your mind and body from this. It can be done in about 2 weeks if we start early:

Step # 1: Get rid of all the processed foods and sugar from the house

Step # 2: Eat breakfast that is healthy and wholesome

Step # 3: Drink more water

Step # 4: Prepare healthy snacks and keep them handy

Also Read- Majority of Meat-Eaters Believe Veganism is Ethical for Environment

Step # 5: Be physically active, exercise more

Step # 6: Lower your stress levels

Step # 7: Sleep well at night (IANS)


Popular

IANS

In all the wedding excitement, it's easy to overlook the impact a wedding has on the environment.

By Prerana Agarwal Saxena

In all the wedding excitement, it's easy to overlook the impact a wedding has on the environment. While everyone is making their big fat Indian wedding dreams come true, they are also adding their carbon footprint and undue energy consumption. Modern couples are now looking for ways to have a wedding with a sustainably conscious mindset. It's become about incorporating less waste, locally sourced and seasonal food, natural materials over the use of plastic. Mindful wedding planning and decor includes the use of recycled paper and goods along with eco-friendly venue needs. Check out this quick guide to achieve a sustainably conscious wedding without compromising on luxury:

Choose locally sourced material to uplift artisans
Sustainable can be luxurious too, incorporate some native flavour into the decor and theme. With the use of locally sourced materials and local artisans coming into play, the wedding instantly becomes sustainable. Include the work of local vendors ensure minimal packaging requirements, thus saving on unnecessary plastic and lamination. It also decreases the need for transporting elements from other cities and hence lowers the carbon footprint. For instance, at one of our weddings, we made use of sand art for a setup in Jodhpur. This helped promote local work while also being environmentally friendly with zero wastage of other materials. In another instance from Rajasthan, the traditional glass-blown technique was used to build decor items while giving a cultural touch to the destination wedding.

sustainable sand art Sustainable can be luxurious too, incorporate some native flavour into the decor and theme. | Photo by Jason Coudriet on Unsplash

Keep Reading Show less
Photo by Hakan Nural on Unsplash

The vaccination was administered from 7 a.m. till 7 p.m. and the compiled data was made available late at night.

The Tamil Nadu health department has administered 16,43,879 lakh doses of vaccine in the second mega vaccination camp organised by it. The state public health department in a statement on Sunday said that this has taken the total vaccination to one crore since the beginning of September till date. The vaccination was administered from 7 a.m. till 7 p.m. and the compiled data was made available late at night.

The health department officials also said that as the state has almost exhausted its quota of vaccines, there would not be any vaccines on Monday. Regular vaccination will resume after the vaccine supplies arrive from New Delhi, officials said. The state health department had expected to vaccinate 15 lakh people on Sunday in 18,824 centres spread across primary health centres, anganwadis, noon meal centres, government hospitals, schools and some auditoriums.

person in white long sleeve shirt holding gray pen The health department officials also said that as the state has almost exhausted its quota of vaccines, there would not be any vaccines on Monday. | Photo by Mat Napo on Unsplash

Keep Reading Show less
IANS

Hanisha Kapoor, COO, ArchiesBeauty.com shares makeup trends experimented by these Bollywood divas throughout 2021 for inspiration.

Festivals are just around the corner and while you brainstorm about OOTDs (outfit of the day), don't forget the right makeup. Hanisha Kapoor, COO, ArchiesBeauty.com shares makeup trends experimented by these Bollywood divas throughout 2021 for inspiration. While some stuck to the classics, others mixed it up... take a look:

The Classic Red Lip
We don't see a future where classic red lips go out of fashion. The right way to achieve this celebrity look is to focus on accentuating your lips and keeping the rest of the face minimal. Give your lips a good scrub to plump them, moisturize and follow it up with a red lip liner to define the shape of your lips. Now go on with the perfect shade of red and finish your look with a slick of eyeliner, minimal concealer, and foundation.

Keep reading... Show less