Mastering Sugar Cravings: A Comprehensive Guide to Reducing Sweet Tooth Temptations
Do you notice relentless sugar cravings now that you’ve left your narcissistic partner? Are you craving for things like cake, biscuits, sweets, and chocolate? You probably won’t be surprised to know that you are not alone. Sugar cravings can be hard to beat but I’ll give you tips on why they occur, how it affects your monthly cycle, how to curb them and even get rid, if that’s your goal. When I left my narcissist my eating habits were all over the place and when I did eat, it was sweet stuff. Let me help you understand.
Understanding Sugar Cravings
What Is a Sugar Craving?
A sugar craving is a strong desire for sugary foods and / or drinks, including wine, driven by various factors, including psychological, physiological, and emotional triggers.
When I broke free from the trauma, I couldn’t eat. There was a lot going. I was denied an amicable breakup, and the children were used a pawns in his game of chess. I went off food and lost a lot of weight from my already small frame. I did however start drinking a bottle of Moscato wine over each weekend, with lots of cake and treats to match and about 18 months later I put two and two together. The stress of the whole ordeal was having a negative effect on my eating habits. This is what developed my never seen before, sugar cravings. Eventually I learned that;
Sugar cravings can spike significantly when going through a narcissistic abusive relationship breakup due to the complex interplay of psychological and physiological factors. The emotional turmoil and stress experienced during and after this kind of breakup triggers a cascade of hormonal changes in the body, including the release of cortisol, the stress hormone. Cortisol, in turn, can lead to cravings for sugary and high-calorie foods as a coping mechanism. This is called “stress eating.” In addition to this, the emotional toll of narcissistic abuse leaves you feeling vulnerable and in need of emotional comfort. Sugary foods provide a quick fix for this by triggering the release of “feel-good” hormones including serotonin. The desire for sugar serves as a coping mechanism, providing temporary respite from the pain and distress associated with leaving a narcissistic partner.
When Do You Experience Sugar Cravings?
If you pay close attention you will notice when your sugar cravings strike.
Late Afternoons
The infamous afternoon slump. Around 4pm. This is when your energy is waning. So even though you have had a good lunch that was satisfying, your energy dips due to the foods you ate for your lunch.
After Meals
You may have made it common to have a sweet treat after dinner. This habit may stay with you out of habit as well as a craving. After your dinner, your brain begins to associate sweetness as the next thing, leading to a continuous loop feeling like you have to have a dessert after every meal.
Evening and Night
Evening cravings can be driven by relaxation and habit too. After a long day, managing all that life has to offer, it’s easier to unwind with a sugary snack and even late-night cravings occur because of the desire for comfort before bedtime.
My sugar cravings were fed every Friday after 4pm. Coincidently, 4pm on Friday was when my working week was over. It was when the children were home for 2 days and it was downtime. 2 days when I had nothing to focus on except the tragic situation and events I found myself battling week after week.
Why Do Sugar Cravings Spike When Stressed?
Cortisol Release
When you are stressed, your body releases cortisol. This a stress hormone that can lead to increased appetite and cravings for sugary, high-calorie foods. Often referred to as “stress eating.” Stress eating is very common for people who have experienced traumatic events including a tremendous family breakdown and emotional turmoil.
Emotional Comfort
Sugary foods give you comfort during stressful times. The sugar triggers the release of “feel-good” hormones like serotonin. This is why you head towards the sweets, cake, chocolate, biscuits and sweet stuff when you’re feeling stressed, tired or anxious. You will be emotional after your departure from your narcissist and comfort food, by way of sugar, is the body’s way of managing the situation.
Why You Crave Sugar When You’re Tired or Haven’t Eaten Properly
Energy Boost
Sugar will give you a quick energy boost when you’re tired. It’s rapidly absorbed into the bloodstream, but this energy is short-lived and followed by a crash, leaving you feeling even more fatigued.
Blood Sugar Regulation
Skipping meals or not eating properly can lead to low blood sugar levels. When this happens your body signals a need for sugar to bring blood sugar levels back to normal, this is when you get an in intense sugar cravings.
Now that you know all of this, let me give you real strategies to reduce and control your sugar cravings.
1. Stay Hydrated
Sometimes, thirst is mistaken for hunger or a craving. Next time you find yourself craving something sweet, reach for a glass of water first. I tend to drink a lot of herbal teas until 2pm and even drinking herbal teas is a way to stay hydrated and avoid feeling thirsty because this is where thirst can be mistaken for hunger.
2. Balance Your Meals
Ensure your meals contain a healthy balance. Too much pasta and rice can create blood sugar spikes and crashes, the very thing you are trying to avoid. These foods can trigger sugar cravings. Here’s a tip for you, if you love avocado, you’ll be glad to hear avocados can drastically reduce your desire for sugar. They won’t make you fat. You would have to eat a bucket load to get fat from avocados.
3. Eat Regularly
When you go too long without eating, your blood sugar levels drop, and your body craves a quick source of energy, so you reach for sugary foods. Aim to eat regular meals and healthy snacks throughout the day to prevent this. If you do get the urge for something sweet make sure its nutritious like fruits, seeds or nuts. These options satisfy your sweet cravings in a healthier way, providing essential nutrients along the way.
4. Mindful Eating
Pay attention to your body’s hunger signals and practice mindful eating. Sometimes we eat out of habit or boredom, not because we’re truly hungry. By being more mindful of your eating habits, you can avoid unnecessary sugar consumption.
Why you get sugar cravings during your ‘Cycle’
Now, let’s address a specific aspect of sugar cravings:
Hormonal Fluctuations
Hormonal changes during the menstrual cycle can lead to cravings for sugar and chocolate. Estrogen and serotonin levels drop, causing mood swings and cravings. Understanding the hormonal factors at play will you to better manage your cravings during this time.
Comfort and Stress Relief
Sugary foods provide comfort and stress relief during menstruation. The pleasurable taste and texture of sweets can provide temporary relief from the discomfort and mood swings associated with PMS. However, there are healthier ways to achieve stress relief.
Magnesium Deficiency
Some women experience sweet cravings due to a magnesium deficiency, which can occur before or during your period. Magnesium plays an important role in regulating mood, and low levels can lead to sugar cravings. Incorporating magnesium into your diet will help alleviate the sugar cravings.
Why You Should Reduce Sweet Food Cravings
Understanding the “why” behind reducing sweet food cravings is essential for motivation. Here’s why it’s necessary:
Improved Health
Reducing sweet cravings can lead to better overall health. Excess sugar consumption is linked to obesity, diabetes, heart disease, and other health issues. By cutting down on sugar, you can lower your risk of these conditions and enjoy a healthier life.
Stable Energy Levels
Less sugar in your diet means more stable energy levels throughout the day. The infamous sugar crash that follows a sugary treat can leave you feeling tired and irritable. By reducing sugar intake, you’ll experience sustained energy levels, eliminating the need for those sugar pick-me-ups.
Weight Management
Cutting back on sugary treats can aid in weight management. Sugary foods are high in calories and low in nutrients, making it easy to consume excess calories without feeling full. By reducing your sugar intake, you control your calorie consumption, which is key to weight management.
To Conclude
The propensity for stress eating in the aftermath of a narcissistic abusive relationship can cast a long shadow of emotional turmoil and stress, often triggering intense sugar cravings as a means of coping but if you pay attention to when you are craving sugar and practice mindful eating you can make healthier food choices even during stressful times.
Mastering sugar cravings is not only beneficial for your health but also for your overall well-being. By understanding the triggers of sweet cravings, such as stress, hormonal fluctuations, and meal patterns, you can take proactive steps to manage and reduce the craving with discipline. Say goodbye to those intense cravings for sweets, and hello to a healthier happier you.
I said all of this to say…….you can go without sugar, it just takes discipline, determination, and mindfulness. Eat a healthy meal to feel satisfied and recognise when you are tired, stressed or hungry. Pay attention at the times when you reach for the sweet snacks, your brain and body is telling you something but are you listening?…….This website is a place where I give you tips and tricks for a wonderful life. It’s a place where I prove to you that you have all that you need, for the life that you desire and it’s a place where I prove to you that…….you are not alone…….you got this and I love you.
Onika Sabrina
Comment below:
What’s your vice? What sweet thing do you crave and want to eat less of? (Mine was cake 🙂 )
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