8 Easy Ways to Break a Sugar Addiction

 

how to break sugar addiction
How to Break a Sugar Addiction

Source: Pixabay

 

Do you know eating a lot of sugar can increase your chances of dying out of heart disease? That’s right! Research has shown that consuming too much of the sweet stuff can give you a quick visa to “Ghostland.”That is why you must do whatever it takes to break a sugar addiction, if you are “imprisoned” by this habit.

“How can I break a sugar addiction?” you may be asking. I want to show you ways in which you can overcome that addiction and live a healthy life.

It all begins in the morning.

1.    Do Not Skip Breakfast

You are more likely to crave for a bar of candy or a bar of chocolate when you skip breakfast. Therefore, to break an addiction to sugar, make sure you eat the first meal of the day. Start your day with a nutrient-rich diet. You may choose to eat a bowl of corn porridge, oatmeal, or wheat with a few slices of bread and slices of oranges, pineapples, or bananas.

2.    Do Not Buy Sugar

Omit sugar from your shopping list. When you get to the shop, intentionally avoid the section where sugar is sold, if you want to break free of a sugar addiction. If you have to go where sugar is on sale, say to yourself, “I am determined to break this sugar addiction. I will not look at the sugar on the shelves and I will not buy it.” Motivate yourself and discipline yourself mentally and it will keep you from growing weak as well as strengthen your resolve not to buy the sugar.

3.    Substitute a Fruit for Sugar

Keep a bowl of fresh fruits, preferably sweet fruits such as bananas or mangoes, by your bedside. When you wake up in the night and feel as though you want to eat sugar, peel one of the bananas and eat it or drink the juice of a mango. Continue with this habit. You will see that with time you will get so used to eating a fruit instead of eating sugar that you will not crave for sugar anymore. This is one great way to break a refined sugar addiction.

4.    Add Milk to Your Diet

One thing you can do to break a severe sugar addiction is to consume milk because studies have shown that a protein found in milk increases the amount of serotonin your body releases, when you drink milk. Serotonin can help you to “feel good” just as sugar makes you feel good when you consume it.

5.    Do Not Make It Easy to “Fall”

Do not make it more difficult to break sugar cravings by keeping sugar in the fridge or cupboard in the kitchen. If someone else in the house likes eating sugar, let that person keep the sugar in his or her room. Instead of sugar, keep fruits and vegetables in the kitchen.

6.    Boost Your Power to Say “No” to Sugar

You will need to exercise a lot of self-control, if you want to break sugar cravings once and for all. It requires that you learn to strengthen your willpower.

How do you boost your willpower to resist the urge to eat sugar?

  • Take life one day at a time. When you are able to avoid eating sugar for a day, congratulate yourself at the end of the day and make confessions such as “I will succeed tomorrow too” to help you keep focused on your aim.
  • Research has shown that developing good habits can help you to develop a stronger will. Therefore, develop positive habits such as reading whenever you are bored. Furthermore, throw yourself into household chores whenever you start craving for sugar. Clean the carpet, paint the flower vases, or mow the lawn. Occupy yourself till the cravings subside.
  • Remind yourself of the consequences of eating sugar, every day. This will give you the motivation you need to continue saying “no” to sugar.
  • Remind yourself of the benefits of breaking the sugar addiction, often. It will help you to persevere and that will make the will to succeed grow stronger in your spirit.

7.    Be Accountable to Someone

Reach out to somebody you love and trust, such as your wife, boyfriend, or child, whenever  you are alone in the house and feel as if you want to eat sugar, if you want to break the addiction of sugar. If that person is in the house, spend time talking to the person until the craving subsides. On the other hand, if the person is not available when the craving for sugar attacks you, call that person and talk to him or her. This will give you the assurance that you have the support of people who love you and want the best for you and that will encourage you to keep on fighting.

8.    Pray

God can help you to break your addiction if you still struggle after you have done all that you can do. The Bible says in Psalms 146 : 7 that, “The Lord sets the prisoners free.” He can help you to control yourself so that you can break your addiction to sugar.

All it takes is for you to pray in faith. Pray a prayer such as, “Dear God, I know the harm sugar does to a person. I am addicted to sugar but I want to break this addiction. Please help me to control myself. I have been trying for some time but I fail every time I try. However, I know you can do the impossible. I know you can help me to beat this addiction. Please give me the strength to break the sugar addiction and also the fortitude to stay free forever after I have overcome this addiction. Amen.”

Conclusion

If you want to break a sugar addiction, you must start your day with a nutritious meal, keep sugar away from the house, make changes to your eating habits as well as boost your willower. In addition to these, seek Divine assistance too. Doing these things will help to set you free forever so that you do not take an early trip to “Ghostland”.

Related Articles:

6 Smart Ways to Cut Sugar in Your Diet

How to Prevent Gestational Diabetes

8 Smart Ways to Prevent Cancer with Diet

4 Intelligent Ways to Prevent Type 2 Diabetes

6 Foods That Prevent a Stroke

Copyright ©2017 All rights reserved Dating Advice for Shy Guys

 

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Exercise You Can Do at Work

Pix. 1.  Lifting a weight is one exercise you can do at work while sitting at your desk

exercise you can do at work

Source: Pixabay

 

Whether you are a CEO, Company Director, Secretary, Writer, IT person and so on, there is an exercise you can do whilst at work to help you deal with boredom, frustration, or a heavy workload. In addition, doing these exercises will help you to look and feel better as well as make you think better on the job.

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Next time you go to the office, or settle down to work, try these simple exercises.

An Exercise You Can Do at Work at Your Desk

If you are a secretary or you use the office telephone a lot, one exercise you can do at work is to lift weights with your free arm. You can lift the office telephone, a paper weight, or the telephone directory. Alternatively, buy  a three- pound weight and keep it near the telephone. Anytime you are not occupied, lift the weight a number of times. Be sure to use alternate arms. As time goes on, gradually increase the number of repetitions and the heaviness of the weight.

An Exercise You Can Do at Work Sitting

One can do the following exercise while seated comfortably in his chair at the office or place of work. It is very easy to do and will take you just a few minutes to finish.

  1. While seated in your chair, lift your weight straight up to the level of your chest.
  2. Keep it there for 5 seconds and then lift it towards the ceiling.
  3. Bring the weight down behind your head as far as you can comfortably reach.
  4. Swing the weight straight out to the side, then make several circles with your arm. Move your arm forward first, then backward, moving from the wrist.
  5. Swing the weight straight out to the side, then forward to touch your chest.
  6. Slowly lower the weight sideways and touch the floor with it.

This exercise will help to condition and tone the upper part of your body.

An Exercise You Can Do at Work While Standing

You can do this exercise against your desk, or any other piece of furniture in the office which will not move when you exert pressure on it:

  1. Stand about four feet from your desk and breathe in deeply. Then, lean towards your desk and place your hands on the edge and then, subsequently, breathe out slowly. Make sure you rest your hands about a shoulder-width apart.
  2. Straighten your entire body.
  3. Breathe in again slowly and bend your arms to lower your body in one piece.
  4. Breathe out as you use your arms to push yourself up again.

This exercise will tone and strengthen the muscles of your lower forearm and the upper body.

An Exercise You Can Do at Work to Relieve Stress

Pix. 2.  A simple exercise you can do at work to relieve stress

exercise you can do at work

Source: http://www.shutterstock.com

 

While you are waiting to go for an interview that will determine whether you can get the promotion you have been working so hard for, or when you feel overwhelmed by the load of work on your desk, or when you find yourself in any stressful situation at work:

  1. Clasp your hands behind your back. Make sure your arms point towards the floor.
  2. Breathe in deeply while simultaneously pulling your shoulders back and your chest up.
  3. As you breathe out, bend slightly forward, then raise your arms as far overhead as you possibly can.
  4. Push your head towards your knees and try to get it as close as possible to those joints. Bend your knees slightly so that you do not experience strain.

You will be amazed at what this exercise will do for you. It will invigorate you immediately so that you can face whatever challenge you want to deal with. Furthermore, it will release tension and stiffness in your neck and shoulders so that you will feel more relaxed.

A Simple Exercise You Can Do at Work

While talking on the phone to your business partner, superior, or subordinate, roll your shoeless feet back and forth on an empty bottle. Use a ridged bottle because it can effectively massage the soles of your feet and stimulate good blood circulation in your feet.

You may use any other ridged object which can be rolled for this exercise. The advantage of doing this exercise is that it will relax your feet as well as increase circulation to that part of your body.

A Quick Exercise You Can Do at Work

The following exercise will help your body to get rid of tension as well as help you to conserve energy so that you can be more productive at work. Furthermore, this exercise will help your mind to remain clear so that you can be mentally sharp to do your work.

Tense and then relax the different parts of your body. Start with your feet and then proceed to your calves, thighs and so on. Tense each area for seven seconds.

As you relax each part of your body, concentrate on the feeling of relaxation.

Remember the feeling of relaxation and maintain that relaxed feeling. Recreate that feeling whenever you start tensing up in the office again.

  • Tense and then relax the different parts of your body. Start with your feet and then proceed to your calves, thighs and so on. Tense each area for seven seconds.
  • As you relax each part of your body, concentrate on the feeling of relaxation.
  • Remember the feeling of relaxation and maintain that relaxed feeling. Recreate that feeling whenever you start tensing up in the office again.

 Pregnancy Exercise You Can Do at Work

If you are pregnant, you might consider doing this exercise early in the morning before you start work or during the lunch break:

  • Sit well forward in your chair with your feet and knees well apart.
  • Place your hands on the side of your knees.
  • Rock forward, hollowing your back and pressing your knees outwards with your hands.
  • Rock backwards, rounding your back and letting your knees relax.
  • Do this exercise slowly as though you are in a rocking chair.

This exercise will help to stretch your pelvis and also help to prevent gestational diabetes.

Conclusion

Whether you are sitting in your chair at work, standing in the office, waiting for your next assignment, or pregnant, there is an exercise you can do at work to enhance your ability to perform better at your job.

Start your day or end your day with one of these exercises and you will feel great. In addition, these exercises will help prevent some diseases.

 

 

 

 

 

 

 

 

 

 

 

 

Copyright ©2017 All rights reserved Dating Advice for Shy Guys

 

 

How to Prevent Gestational Diabetes

how to prevent gestational diabetes
How to Prevent Gestational Diabetes

Source: Pixabay

 

Introduction

Gestational diabetes is a condition that some women suffer from when they are pregnant. When these women develop this condition it means the level of sugar in their blood is very high.

 

How Does Gestational Diabetes Occur?

There is a chemical, or hormone, in the body called insulin. This hormone controls the amount of sugar in the blood by making blood sugar diffuse into the cells of the body.

When your body does not produce enough insulin, or your body cells do not use insulin effectively, the level of glucose in your blood increases, leading to gestational diabetes.

Moreover, when you put on weight during pregnancy, your body is not able to use insulin effectively. Therefore, your body needs to produce more insulin to control the level of sugar in your blood. If your body cannot perform this function properly, you will develop gestational diabetes.

Furthermore, when you are pregnant, your placenta produces hormones that block your body from releasing insulin. This makes sugar remain in your blood for a long time after you have taken your meal. If your insulin cannot get this sugar to leave your blood, the result will be gestational diabetes.

 

We now know how it can occur. So, what can a pregnant woman do to avoid developing this condition?

There are two ways you can prevent getting this disease:

  1. By eating a healthy diet.
  2. By exercising.

 

Eating Healthy Meals

If you want to be able to prevent gestational diabetes, then you must make sure you eat a healthy diet everyday.

Certain foods release sugar quickly into the blood when you eat them, whilst other foods release sugar slowly. This is measured as the Glycemic Index(GI).

Foods with a low GI release sugar slowly, whilst foods with a high GI release sugar quickly.

 

Foods Low in GI

Examples of foods with a low GI are:

  1. Bran bread, wheat, brown rice, corn, sorghum, millet, and Guinea corn.
  2. Dried peas, beans, French beans, and egushi.
  3. Pineapples, pawpaw, sour sup, oranges, tangerines, bananas, mangoes, apples, and berries.
  4. Porridge made from corn dough, porridge made from roasted corn flour, ground corn porridge, and Hausa kooko.

These foods are rich in fiber and should be eaten everyday if you are serious about preventing gestational diabetes.

A study looked at the diet of women before they got pregnant and found that each daily increase in fiber reduced their risk of getting gestational diabetes by 26%.

In addition, make sure you take fiber supplements. It will help you to meet the amount of fiber your body needs to be healthy.

 

Not only do you need foods low in GI, but your body also needs foods high in GI to be very healthy.

 

Foods High in GI

Foods which have a high GI contain just a little fiber. Some examples of foods in this category are:

  1. Baked potato.
  2. Cornflakes.
  3. Polished white rice.
  4. White bread.

 

The Healthiest Diet for a Pregnant Woman

If you want to prevent gestational diabetes, you must combine eating foods low in GI with eating foods high in GI. This kind of diet is the healthiest for a pregnant woman because it lowers the rate at which sugar is absorbed into your blood.

 

Examples of low GI foods and high GI foods combinations are:

  1. Eating baked potato with baked beans or beans stew.
  2. Toasting bread and eating it with peanut butter.
  3. Having a lunch of polished white rice and cabbage, lettuce, spinach or kontomire stew.
  4. Having a supper of porridge wheat and white bread, with two slices of orange.
  5. Having a breakfast of porridge, bran bread, and bananas.

 

Exercise Regularly

If you are in a state that will allow you to exercise, you must make it a part of your daily routine because it can help to keep the level of glucose in your blood at levels that will keep you healthy.

In fact this is supported by science. One study revealed that women who are active physically before they get pregnant (i.e. women who exercise for about 4 hours every week), and when they are pregnant, lowered their risk of getting gestational diabetes by as much as 70%.

Therefore, you have to ensure that you  keep active all through your pregnancy. Avoid inactivity for long periods of time as this can make your blood sugar level rise. Exercising  will help you to reduce your blood sugar level.

Here are a few exercise suggestions you may try:

  • Walk briskly for fifteen minutes around your room or your yard early in the morning.
  • Walk up and down your stairs for ten minutes in the evening.
  • Swim for fifteen minutes.
  • Ride a bicycle for about ten minutes.
  • Do gardening.
  • Continue to cook. As you walk up and down for ingredients and cooking utensils, you would be exercising.

 

Conclusion

If you pay attention to what you eat, and make sure you move about regularly, you should be able to prevent getting gestational diabetes.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Copyright © 2017 All rights reserved Dating Advice for Shy Guys