HOW TO CURB SUGAR CRAVINGS DURING THE HOLIDAYS

Sugar cravings around the holidays? Read about ways to successfully navigate around your cravings!

For many of us, the holiday season includes many more sugary foods than normal. Starting off with Halloween and often going all the way through New Year’s Day, sweets are a large part of family traditions. I mean, can you really say no to Grandma’s homemade apple crumb pie after a Thanksgiving feast; to those double fudge Oreo cookie dough brownie bars dominating the New Year’s Eve dessert table; or to the colorful, buttery holiday sugar cookies staring at you from the office break room?

Holiday sweets are notoriously hard to resist, even if you know how sugar can negatively affect your body. Eating those decadent, sugar-filled treats may feel good at the moment, but it can snowball into a rollercoaster of highs and lows within minutes. Even though most people aim to cut back on sugar once the holidays end, it is not uncommon to find yourself with intense sugar cravings. We try and we try to “not eat the cookie or just have one more scoop of ice cream,” but once you get started, it is a hard habit to break and your cravings form a mind of their own. Why is that? Sugar has addictive properties. Eating sugar releases the feel-good hormone dopamine, in our body and the hormone that regulates blood sugar levels called insulin. When we eat sugar, our insulin levels go up in the primitive part of our brain that is our reward pathway. This causes an increase in dopamine release, which makes us feel good and turns our behavior of eating sugar into a habit. When a certain behavior causes an excess release of dopamine, you feel a pleasurable “high” that you are inclined to experience again, and therefore you repeat the behavior. As you continue to engage in that behavior, your brain adjusts to release less dopamine naturally. The only way to feel the same “high” as before is to repeat the behavior in increasing amounts and frequency. This “high” and tolerance is similar to what is seen with substance abuse.

So how do we stop those intense sugar cravings? It would be unrealistic and honestly no fun to suggest that we quit sugar cold turkey! So instead, let’s examine our behavior around the tremendous pull towards sugar and take steps to reduce the cravings while living our lives in a healthier way.

First, since sugar cravings can evolve as a result of conditioning over time, it may be helpful to find a healthy, replacement habit, to "reprogram your brain." This can include talking to a friend on the phone, binging your favorite show, or taking a relaxing bath. Also, having high-quality sweets, without the artificial stuff can be just as satisfying as lower-quality sweets. For example, having a couple of dark chocolate squares can satisfy cravings without triggering your sweet tooth.

Another reason that you might be reaching for sugar-filled desserts and snacks could be that you are lacking some essential nutrients. Before reaching for the dessert, load up on healthy foods so you won’t feel so hungry. If possible, try to eat a balanced snack with complex carbohydrates, protein, and healthy fats before you head to your holiday party, so you will feel less hungry when you arrive. In addition, drink lots of water before and after meals so that you don’t confuse thirst with hunger; this will also aid in your food being digested more easily.

The holidays are often stressful, whether you are traveling or spending time with extended family. Since stress can often make you more likely to reach for comfort food, try to keep it in check by incorporating some stress-relieving activities, such as meditation or yoga, listening to music, reading a book or working on a calming hobby.

Work on getting enough sleep during the holidays. When we aren’t getting enough sleep, our bodies crave a quick boost of energy, so we often reach for simple carbohydrates or a sugary treat. To help regulate these sugar cravings, make sure you are sticking to a regular sleep schedule, aiming for 7-9 hours per night. Additionally, try to maintain a healthy bedtime routine by shutting off electronics at least 30 minutes before bed.Keep your sleep environment calm and cool and spend a little time unwinding with some stretching or a warm bath.

Take some time to exercise. Even walking for a few minutes after a meal can help manage food cravings. Doing physical activity can raise your energy levels and reduce stress, making you less likely to reach for the quick release that sugar provides.

At the end of the day, if you try to completely cut yourself off from sweets during the holidays, you may be more likely to over-indulge on the sweet stuff. Instead of restricting yourself from all sugary treats, decide ahead of time which confections are your absolute favorites and allow yourself to enjoy them in moderation, savoring the flavors and smells of your chosen sweets. Have a measured portion, slowly enjoying every bite. And then focus on enjoying the spirit of the holiday, because that’s what really matters!