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The negative effects of sugar on the body, from obesity to tooth decay, are well known. Recent medical research has also linked sugar consumption with signs of depression and anxiety. The article below helps you better understand the link between sweets, depression and tips to manage your sugar addiction.
1. How do sweets affect your emotions?
Food has many effects on people's mood and emotions. When you're hungry and want to eat, you can be grumpy, upset, or even angry. When you've had a good meal, you can feel elated and happy. The food you eat can also have a lasting effect on your health. Specifically, eating too much sugar can increase your risk of mood disorders, including depression.
Sugar occurs in complex carbohydrates such as fruits, vegetables and whole grains. It is also present in simple, refined foods such as pasta, cakes, pies, breads, soft drinks, and candies. Eating too much simple sugar can increase your risk of depression, mood disorders, and a number of chronic health problems.
2. Why does consuming a lot of sweets increase the risk of depression?
While added sugars can lead to insulin and blood sugar imbalances, carbohydrates and refined sugars also help expend the B vitamins needed to maintain a positive mood. This can also affect the thyroid gland with thyroid hormones that regulate body temperature, metabolism and growth. All of these factors can influence a person's thinking. That is also one of the reasons why people like to eat sweets when stressed.
Sugar is a carbohydrate molecule, and there are two types. The first is called a simple sugar, and it's found in fruits, vegetables, nuts, whole grains, and beans. Because these foods contain vitamins, protein, and fiber, they slow the absorption of sugar and make them a healthy choice. The second is added, or processed, sugar that has no nutritional value. Added sugars are found in candy and soft drinks, along with other foods and beverages. The body cannot absorb this sugar, so the sugar goes straight into the system. Although studies are still underway, evidence suggests that people who eat a lot of sugar are more likely to experience depressive symptoms.
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Dopamine and the glucose effect: Glucose, or blood sugar, is the simplest carbohydrate. It is also essential for human existence. Glucose serves as the main source of energy for every cell in the body, and the brain depends on it. A steady supply of glucose helps the brain function in a balanced manner. However, consuming too much added sugar can lead to increased irritability and decreased energy levels. While the initial sugar intake may feel positive, it will cause blood sugar levels to drop. This has had a significant impact on both mental and physical health. However, for some people with sugar addiction syndrome, when consuming sugar, the dopamine system in the brain responds, thus helping to improve mood. The dopamine system kicks in when the feeling of pleasure approaches. These added sugars are not beneficial to the body in any way. Absorption of many of these substances will mean chemical changes in the body. These things happen to prevent overstimulation, so the body may crave more sugar on later occasions to get the same euphoric mood. Diabetes and depression: The link between diabetes and depression is an illustrative example of the impact of glucose on depression. According to Diabetes UK, people with diabetes are twice as likely to experience depressive symptoms. Eating regularly is important for some people with diabetes. However, it is important for them to choose foods that help balance sugar levels and release energy slowly. Systemic Inflammatory Disease: One of the main links between sugar and depression is systemic inflammation. One study looked specifically at added sugars in the diet and found that elevated systemic inflammation is a strong physiological cause of depression. Inflammation is also linked to other symptoms of depression, such as changes in appetite, lack of sleep, and fatigue.
3. What to do when depressed?
If you experience any signs or symptoms of depression, see a specialist. This common mental health disorder is treatable and manageable. The first step is to find a specialist to help you choose the right treatment option. Your doctor may recommend medical treatment, such as prescription medication. They may also recommend psychotherapy. Likewise, lifestyle changes are often recommended. These may include eating a complete diet: fruits, vegetables, lean meats, whole grains,...
In addition, regular exercise is also recommended. Combinations of these methods are also commonly used.
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4. How to limit the addiction to sweets?
When you're ready to give up sugar, keep these helpful suggestions in mind:
Cut down on food sources high in sugar: Sugary drinks, including soda, energy drinks. Smoothies and fruit juices are also often high in sugar. Choose water, carbonated water, unsweetened tea or squeeze a lemon into the water for a natural sweetness. Choose healthy desserts: Cereal and dairy desserts are often high in sugar and carbs. Instead, choose fresh fruit, dark chocolate,... Read food labels: Food manufacturers often add sugar to savory foods like canned soups and even breads to enhance flavor. Turn over any boxes, bags, or jars you're planning to buy. If added sugar is one of the first five ingredients, return the product to the shelf. Challenge yourself: Kick your sugar habit by challenging yourself and possibly your friends and family with sweets. Eliminate all added and artificial sugars from your diet for two weeks. After that short period of time, you may find that you've re-established your taste preferences and no longer crave so much sugar that you ate just a few weeks earlier. In summary, with more and more studies finding a link between sweets and depression, it's important to be aware of the dangers of added sugars to mental health. One of the easiest ways to reduce your sugar intake is to avoid soft drinks and not add sugar to your tea or coffee. Beverages are generally the biggest source of sugar for any diet.
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Reference sources: healthline.com, medicalnewstoday.com
