No sugar, no stress!

Personal trainer and former chef Ian Eassom looks at how to manage sugar cravings and help with stress levels.

In the January issue we looked at the mental and physical challenges of sticking to our New Year health goals, as well as the benefits – but how do we cope with those post-winter sugar cravings?

Fighting sugar cravings can be tough, especially since sugar can have addictive effects on the brain. Consuming too much can also have several consequences for the body, including:

1. Weight gain and obesity – especially from sugary drinks, as these promote fat storage.
2. Increased risk of Type 2 diabetes – constantly high blood sugar can cause insulin resistance.
3. Heart disease – by increasing blood pressure and inflammation in the arteries.
4. Liver damage – excess fructose can lead to fatty liver disease. 
5. Increased risk of certain cancers – this is due to high insulin levels breaking down healthy cells and causing inflammation in the body.
6. Effects on the skin and teeth – sugar breaks down the collagen in the skin and also makes us more prone to acne.
7. Mental health issues – scientists believe there is a link between too much sugar in our diet and dementia, not forgetting energy crashes and low mood. 
   Reducing sugar cravings is sometimes a gradual process, but with these strategies you can start making small changes that will lead to big results. Over time, as your taste buds adjust and you replace sugary habits with healthier ones, your cravings will likely decrease naturally.
   Here are some effective tips to help you manage and reduce those cravings:

Eat balanced meals​
Include protein, healthy fats and fibre in every meal. These nutrients stabilise blood sugar levels and help you feel full for longer, reducing the urge for a quick sugar fix. Good sources include lean meats, eggs, nuts, seeds, vegetables and whole grains.

Stay hydrated
Dehydration can sometimes feel like hunger or sugar cravings. Drinking water throughout the day can help you differentiate between true hunger and thirst. Try a glass of water when a craving hits and wait a few minutes to see if it passes.

Get enough sleep
Sleep deprivation can disrupt hormones that regulate hunger and satiety, like ghrelin and leptin, often causing increased cravings for sugary foods. Aim for 7-9 hours of quality sleep to support balanced hormone levels.

Replace sugar with naturally sweet alternatives
Satisfy your sweet tooth with naturally sweet foods like fruits. Berries, apples and bananas can provide fibre and essential nutrients along with a sweet taste, which is a healthier way to manage cravings.

Reduce processed foods 
If you’re used to consuming a lot of sugar, cutting back gradually can help your taste buds adjust. Start by reducing added sugars in coffee, cereals, or snacks, and choose lower-sugar versions of your favourite treats.

Have healthy snacks on standby 
When cravings hit, have a selection of healthy snacks ready. Options like Greek yogurt with berries, a handful of nuts, or a few pieces of dark chocolate (70% or higher) can help curb cravings while providing nutrients.

Keep stress in check
Stress can trigger cravings as the body seeks quick energy from sugar. Practice stress-management techniques like deep breathing, meditation, or even a quick walk to help reduce stress-related cravings.

Eat regularly
Going too long without eating can lead to a drop in blood sugar, which can intensify sugar cravings. Eating balanced meals or snacks every 3-4 hours helps keep blood sugar stable and prevents intense cravings.

Be mindful of emotional eating
Many people crave sugar in response to emotions like boredom, sadness or stress. When you feel a craving, pause and ask yourself if you’re physically hungry or if it’s an emotional need. If it’s the latter, try distracting yourself with a different activity, like going for a walk or calling a friend.

Plan for small indulgences
Completely avoiding sugar can make cravings stronger. Plan small, mindful indulgences in moderation. Enjoying a little of something you love can prevent you from feeling deprived and bingeing later on.

Try chromium or cinnamon
These supplements have been shown to help regulate blood sugar. Always consult a doctor before adding any supplements, but chromium and cinnamon can sometimes reduce sugar cravings when taken as part of a balanced diet.

Remind yourself of the benefits
Every time you resist a craving, you reinforce a positive habit that benefits your health. Remind yourself of your reasons for reducing sugar, whether it’s improved energy, better skin, or a healthier weight.
 
March Meditation
So I usually give you the task of trying some exercises or stretches, but this month all I want you to try is a few minutes of meditation, using a yoga position – just sitting comfortably and visualising calmness along with deep breathing, relaxing your body and letting the stress of everyday things float away.

Sukhasana is a great position for meditating and with practice you can meditate for longer, feeling a new state of calmness.

Turmeric salmon with walnut and blueberry rice salad 
This recipe is full of feelgood ingredients to feed the brain, enhance our mood and curb cravings. It is full of omega-3 fatty acids, helping with brain function, and a dose of turmeric to help with inflammation in the body. The blueberries are great for cognitive function too and the walnuts of course are a great antioxidant, also containing omega-3, giving you a steady flow of energy and a brain boost. 

Method:
Prepare the salmon: In a small bowl mix the turmeric, black pepper, oil, juice, garlic and salt. Add the salmon, turn to coat and leave to marinade for 20 minutes. Then blast in a pan for five minutes each side until lightly cooked.

To make the salad: Into the cooked rice mix in the turmeric seasoning, chopped walnuts and blueberries (I use frozen and pop them straight in). Stir in the spinach, which I like to sweat in the microwave for about a minute so it’s nice and limp, helping bind it to the rice. The rice can be warmed or served cold.

Turn into a bowl then pop the salmon on top (again this can be hot or cold), pour some of the juice from the salmon over the top, then finish with a sprinkling of fresh parsley and a couple of slices of lemon and you’re all done. A very easy recipe and very nutritious! 

Good luck everyone – remember, your state of mind and how you feel physically after indulging in just a little light exercise or meditation, combined with a few healthy ingredients, will really fuel your day, helping you feel more relaxed, sleep better and overcome those sweet cravings we all get from time to time.

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