How do you deal with the symptoms of quitting sugar?
Reducing your intake of added sugar is a great decision towards a healthier lifestyle, and while the task is not easy at all, the benefits are worth it, and the difference will be visible on the skin and around the waistline after a few weeks if you successfully overcome the symptoms of quitting sugar.
General recommendations indicate that a person's daily intake of added sugars should not exceed 10% of total calories.
According to the American Heart Association, this translates to no more than 6 teaspoons, or 24 grams, of
sugar each day for women, and 9 teaspoons, or 36 grams, of added sugar for men on a daily basis.
As defined by the US Department of Health and Human Services, added sugars are sugars and syrups that are added to mass-produced food products, such as soft drinks, yogurt, candy, cereal, and baked goods. This does not include natural sugars, such as those found in fruits and milk .
Contrary to what is known that sugar is a source of energy, sugar actually reduces energy levels, which leads to fatigue and decreased alertness during the day, and may be a factor in depression, according to a study published in 2019 .
Therefore, you should limit the consumption of foods that contain added sugars.
Because studies have shown that consuming too much added sugar is associated with a range of side effects, such as:
- Increased risk of obesity
- Increased risk of heart disease and other vascular diseases
- Fatigue
- Increased risk of diabetes
- Tooth decay and poor oral health
- Acne and other skin problems
This means that cutting out added sugar and reducing sugar consumption in general are necessary steps a person should take to maintain and promote overall health.
But cutting back on sugar (or cutting it out altogether) can cause some unpleasant symptoms, most of which are caused by changes in the natural chemistry of the brain that sugar causes .
Symptoms of quitting sugar
In this regard, here are some of the symptoms that you may experience when you start to reduce your sugar consumption.
- Poor mood and excess anxiety : Sugar has been linked to an increase in the release of dopamine in the brain, which is a hormone and neurotransmitter of happiness. This means that reducing sugar intake may make some people feel depressed and moody. Sugar is also associated with the release of endorphins in the brain, which means that reducing sugar consumption can cause feelings of anxiety and nervousness.
- Cognitive problems : Sugar is known to boost energy, which for some people is mental focus. This means that giving up sugar can temporarily cause you to feel disoriented, as well as an apparent lack of focus.
- Cramped appetite : According to nutrition experts, reducing sugar will upset the body at first, and it has to send signals to demand calorie-dense foods, including sugary foods. To remedy this, you can bring a bottle of drinking water or unsweetened iced tea to control cravings as soon as they occur.
Aside from the symptoms that affect your emotional and mental abilities, reducing sugar consumption may also lead to physical manifestations of sugar withdrawal symptoms, which we list as mentioned by Healthline :
- Vertigo
- dizziness;
- Nausea
- Fatigue
- bloating
- Colic
- muscle pain
Do you feel that the symptoms of quitting sugar are too much? Here's how to treat the symptoms:
Eat foods rich in protein : Protein, an important nutrient, helps avoid feelings of hunger. Plus, it gives you enough energy while trying to kick your sugar addiction. According to research, eating protein helps promote feelings of fullness, which makes it easier to avoid the temptation to snack on sugary chocolate bars.
Eat a diet rich in fiber : Dietary fiber is very similar to proteins that are full of benefits, which help in managing the detoxification process. This includes feeling full and maintaining healthy blood sugar levels.
Start an exercise routine : According to experts, exercise is especially beneficial for people who cut sugar from their diet. One reason is to increase energy levels, while at the same time reducing feelings of stress. This can help them combat sugar cessation symptoms such as fatigue.
It was also found that exercising for short periods reduces a person's appetite for sugary foods that are full of calories.
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