Do you dream of cookies, candy and sweet cozy beverages? You may be a sugar monster!

I used to be a sugar addict. When I first started working out, I used to stop at the gas station on my way to the gym to get sour candies, which I would keep in my pocket and eat during my workout. For real. I almost forgot to mention this, I was 27 at the time. Super grown-up of me to pop fruit sours between sets, don’t you think? But I had a hard time saying no to my urges to eat insane amounts of sugar.

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Sugar dependence can happen for many reasons, at any point in life, and it is not super fun to live with. Symptoms include irritability, energy crashes, sleep problems, dyslipidemia, diabetes and low sex drive. Nobody wants that.

There are several things that drive sugar addiction, and as they say, knowing is half the battle.

Poor sleep

Getting less than 6 hours of good sleep at night generally makes the body crave simple carbs like sugar the next day, according to this study published in 2020. It also makes reaction times slower (think DUI level).

Unmanaged Stress

This is probably a shocker to no one. When we get stressed out, we like sweets and simple carbs (like sweets or chips). Our body’s primary stress hormone cortisol increases blood sugar under acute stress, which is followed by a dip, which makes us crave sugars and simple carbs.

Medication

Medications like prednisone and other corticosteroids, as well as opioid replacement and insulin can all contribute to cravings.

Inactivity

I don’t know about you, but I get snacky on long car rides or when I fly. Working in an office is a notorious form of inactivity, as well as driving, which is the primary means of transportation for most Americans. According to one study, Americans spend 55% of their waking time engaged in sedentary behaviors. The body starts to run off blood sugar rather than stored body fat, which is what we usually use during rest.

Unbalanced Diet

If your diet is high in processed carbohydrates, chances are you aren’t getting enough fiber and protein, which help regulate blood sugar. When blood sugar gets low, cravings kick in.

Break the Cycle

Craving sugar isn’t a death sentence, there are a few things you can do. Everyone is different, so some methods may work better for some. Taking the first step is the most important part.

Work on changing your habits
Eat a balanced diet with plenty of protein and fiber
Include resistant starches like beans, green plantains and bananas, whole grains, and cooked-then-cooled grains
Exercise 3 or more times a week
Weight training (helps with sugar cravings)
Move around during sedentary parts of your day - stand up for 2 minutes twice an hour
Use a step counter to aim for 10,000+ steps a day (or just more than you are currently getting)
Get proper sleep
Manage stress
Limit sugars and simple carbs
Consider taking a short break from all added sugars

One of the biggest things to remember if you are struggling with cravings is that you are not alone and that every time you attempt to quit sugar, you get better at it.

It can be helpful to work with a coach to help you put the pieces together and finally find a way to (eventually) have a healthy relationship with sugar.

It is possible to break the cycle. You’ve got this.

Are You a Sugar Fiend?