The link to sugar and stress (and the loop hole of how to still enjoy sweets)
There has been plenty of media around the sugar topic: “sugar is bad”, “sugar is poison”, “sugar is going to kill you”….you’ve seen it. Probably regularly. It’s a broad topic. And a very viable one.
What I am most interested in though, is sharing what I’ve learnt about sugar and how it relates to our stress levels and the effect it has on our mind and body.
Now I’m not talking about the sugar in fruit, or the unrefined kind. I’m talking about processed, refined sugar - like store bought chocolates, cakes, muffins, icecream, pastries, chocolates….
When it comes to stress, I like to think of it in 3-parts:
The type that is completely out of our control - being stuck in traffic, other peoples moods/behaviour, a change of plans, receiving bad news, a sick relative or child etc.
The stress we place on our own body - the foods and drink we consume, lack of sleep, bad posture, chemical/toxin exposure, over or under-exercising etc.
Mental/Emotional stress - being overrun by our emotions, over-thinking, anxiety, mindset etc.
I will delve into all of these different stressors as the Project Soul journal continues to grow and develop. It’s a complex topic and it takes time to explore.
For now though, I’m looking at how the sugar we eat places stress on our body.
Ironically, we eat sugar sometimes BECAUSE we are stressed. It’s a trigger for some people, to reach for that chocolate or muffin because it’s instant gratification. It ‘eases the pain’ of that stressful moment and makes us feel good. Unfortunately, it’s only an immediate, short term gain.
How does your BODY respond to sugar?
When you’re stressed, the body releases more cortisol, a hormone responsible for helping us manage both stress and blood sugar levels. Your body prepares itself in a stressful moment, by ensuring that enough sugar or energy is readily available (for the fight/flight adrenalin response).
When you eat sugary foods your insulin levels fall and more glucose is released from the liver. At the same time, blood sugar levels spike, and the body must release more cortisol to balance blood sugar in the blood stream.
The problem, is that increased cortisol can also cause sleep issues, decreased immune response, headaches, and unhealthy food cravings.
Another part of the body effected, is the gut. Our gut micro-biome is the ecosystem that lives inside our gastrointestinal tracts. Feeding sugar to the trillions of bacteria, viruses and fungi can take us down a path of fatty liver, stroke and heart disease.
Down the track of eating too much sugar (whether as a reaction to stress or not), it can also lead to problems like obesity, pre-diabetes and type-2 diabetes.
How does your BRAIN respond to sugar?
The highs and lows of blood sugar crashes may accentuate the symptoms of mood disorders. Research has linked heavy sugar consumption to an increased risk of depression.
It’s also the root of chronic inflammation, which impacts the immune system and the brain. Countries with high sugar intake also have a high rate of depression. Sugar may also affect cognitive abilities such as learning and memory.
There have been some fascinating studies about sugar addiction and how it has been likened to the brain function of drug addicts.
While anxiety isn’t thought to be caused by sugar, it is known to worsen the affects of anxiety symptoms. Sugar can cause difficulty thinking, fatigue, brain fog, shaking and tension.
If you’re interested to read more about effects of sugar on mental health, this is a great article on Psychology Today with further information and links to studies.
It’s not all bad news. I promise. And I’m not here to advise you to quit all sugar. Because unless you have diabetes or a condition that prevents you from eating sugar, it isn’t realistic or necessary to go make any drastic moves.
Here are some tips on how to manage your stress-linked sweet-tooth while still enjoying the joy of food:
CINNAMON is the secret key if you’re able to add it to something sweet, whether it be a home-made treat or smoothie. The spice has been studied to show that it may help lower blood sugar by imitating the effects of insulin and increasing glucose transport to into cells. You can delve deeper into this HealthLine article.
If you have a sugar-craving, sometimes it could just be that you’re LOW IN MAGNESIUM. So satisfying that need, is much more beneficial for your body. Magnesium is in lots of lots of foods: leafy greens, nuts, seeds, fish, legumes, wholegrains, avocado, bananas, buckwheat. My favourite food high in magnesium that also ticks the box of a sugar craving (especially when hormonal!) is RAW CACAO (not cocoa powder which is highly processed). Added to a banana smoothie or baked treats, this is way better for you than a chocolate bar.
Next time you’re stressed and about to ‘reward yourself’ with sugar, DISTRACT YOURSELF by doing something else. Reaching for sweets can be a stress-response habit, so being aware and mindful to change your behaviour will in time, over-ride the habit and redirect it to become a much healthier one. Go for a quick walk outside, call a friend or family member, or make yourself a healthy smoothie (with some raw cacao in it!).
If you are keen to turn a blind eye to the muffin at the cafe or lolly aisle at the supermarket, and making your own treats is an option, here are some of my favourite, easy recipes that avoid using refined sugar:
BERRY NICE BROWNIES - Well Nourished
RASPBERRY CHIA JAM (great spread on wholemeal toast!) - The Forensic Nutritionist
FLOURLESS BANANA MUFFINS - The Healthy Chef
CHOCOLATE SMOOTHIE (I also add spinach to mine) - Lyndi Cohen
RAW FUDGE BALLS - Lola Berry
Kate xo
