Believe it or not, sugar can be very addictive. Unfortunately, it’s easy to get hooked because sugar and high fructose corn syrup seem to be in everything. Even if you don’t think that your sugar intake is very high, chances are that you are exceeding the recommended daily sugar recommendation, which will eventually harm your oral health. This habit can be very difficult to break, especially when you are having such intense cravings throughout the day. Here are some tips to help you beat them.
Know Your Consumption Habits
If you’re in denial or unaware of how much sugar you are actually consuming, then you won’t be able to come up with a good plan. For about a week or so, try keeping a food journal. Write down everything that you consume and use online resources to determine how much sugar is in each item. This will give you a great idea of how much sugar you are consuming on a daily basis.
Cut Down Slowly
If you cut all sugar out very suddenly, you will experience much stronger withdrawal symptoms. Not all of them are dangerous, but they can leave you irritable, anxious, and physically run down. If you have a bad sugar habit, it’s probably best to gradually decrease it over a couple weeks to make it easier on you.
Remember Your Goals
When you are trying to decrease your sugar intake, it is important to remember why you are doing it in the first place. Are you looking to lose weight? Lower your blood sugar? Prevent cavities? It may feel easy to cave in and have that soda or candy, but ultimately, you won’t be making progress towards your goal. By learning to tell yourself “no,” you will be more likely to achieve success!
Use Sugarless Alternatives
Just like anything else, sugar substitutes should only be used in moderation. However, they can be great if you have a sweet tooth but want to reduce the overall sugar in your diet. You can find sugar-free sweeteners for coffee, sugarless candy and gum, and even sugar-free sweet beverages.
Use Smaller Quantities
Some people don’t like the taste of artificial sweeteners in coffee or other beverages. If this is you, try using smaller amounts of real sugar. Moderation is key when it comes to improving your lifestyle choices.
Treat Yourself Occasionally
After avoiding sugar for a long time, many people find themselves relapsing by binging on sweets. However, you may be able to avoid this by giving in occasionally. Having a sweet every once in a while doesn’t usually do too much harm.
Cutting back on sugar isn’t easy, but it offers so many benefits for your oral and overall health. Hopefully, these tips can help you take a step or two in the right direction. Your smile will thank you!
About the Author
Dr. John A. Kivus is an experienced dentist who has been treating patients of all ages at his practice for over 25 years. He earned his Doctor of Dental Medicine degree from Tufts University School of Dental Medicine. In 2016, he joined the teaching staff at the University of New England College of Dental Medicine as an Assistant Clinical Professor. For more ways to keep your smile healthy or to schedule an appointment at his office in South Portland, visit his website or call (207) 253-5600.