Sugar, in just a few centuries, has gone from a commodity and luxurious to a current consumption product, even overconsomed in certain places in the globe. It is present in many foods of everyday consumption, in different forms: fructose (simple sugar, found mainly in fruits), glucose (simple sugar, present in many fruits and vegetables), lactose (present in milk and dairy products) and sucrose (white table sugar).
In excess, it is associated to many ailments : weight gain, obesity, type 2 diabetes, mood disorders or liver problems. This is why ANSES (National Agency for Food, Environmental and Work Safety), in its official recommendationsadvocates ” not to consume more than 100 g of total sugars per day (excluding lactose and galactose) ». However, in France, she believes that ” 30 % of adults and adolescents present on French territory have sugar contributions (excluding lactose and galactose) greater than 100 g/d, 60 % of 8 to 12 years exceed 75 g/d and 75 % of children of 4 at 7 years old exceed 60 g/d ». We are therefore far from the agency’s recommendations, and the addictive power of this substance is real: what is really going onOrsque you stop all sugar consumption ?
The brain in lack of lack
All the elements of this article are taken from This study Led by James J. Dinicoleonio, published in 2017. The first days we spend without sugar in our organism reveal the true nature of our relationship with this substance: in the meanders of our brain are then triggered several biochemical reactions in response to this judgment.
The striatum, this brain region mistress of the reward circuit, sees its dopaminergic receptors D1 and D2 (proteins present on the surface of the neurons which bind to dopamine) enter a phase of imbalance. These receptors, previously drowned under regular waves of dopamine triggered by our daily consumption of sugar, suddenly find themselves in weaning.
This neurochemical disturbance causes a constellation of symptoms that strangely recall those observed during weaning to opiates (codeine, morphine, heroine, hydrocodone, oxycodone, etc.) although less intense. When sugar consumption decreases or stops, The brain must necessarily adapt downwards dopamine associated with it.
This dopamine depletion causes some people fairly amazing clinical disorders by their intensity : hyperactivity, irritability, extreme fatigue, anxiety, headache, cravings or craving (Impensive desire to consume sugar again). Real inconveniences that are visible markers of a brain that relearns to operate without its daily dose of sweet pleasure.
https://www.youtube.com/watch?v=XCZ7CNAEGB0
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When the body rebuilds
The withdrawal period is accompanied even deeper physiological transformations. Our digestive system, accustomed to years of carbohydrate, is suddenly deprived of its favorite fuel. Intestinal cells, accustomed to bathe in a constant glucose flow, must reorganize to perform an REnergy Screen To use fats and proteins.
A process that is not done without difficulty and which cause symptoms similar to the first days of the stop. Cepels and tenacious mood oscillations are born from the modification of the concentrations of neurotransmitters, a dull fatigue is installed while the mitochondria (energy power plants) adapt to their new energy substrates.
Upheavals that even go as far as Allow our internal biological clock (See our article on sleep). The wave standby cycle, intimately linked to our carbohydrate metabolism, undergoes temporary desynchronization and the hypothalamus, responsible for our circadian rhythms, struggles to calibrate its signals in the absence of the usual glycemic peaks. This disturbance can maintain the body in a paradoxical state of night awakening, even though daytime fatigue accumulates.
This reconfiguration neural circuits can in some cases Spread over several weeks depending on the individualperiod during which our organism learns to get used to this new internal chemistry. There too, unpleasant symptoms can last, which addictology calls the paws (Post-addiction Witdrawal Syndrom) Or Extended weaning syndrome.
The keys to a successful withdrawal
What behaviors to adopt If you want to reduce or even stop your sugar consumption? In reality, these tips are not much more different than those promulgated for stopping smoking consumption.
First, clearly define why you want to reduce your sugar consumption and set yourself with achievable goals: This will give meaning to your weaning And can help you stay motivated throughout the process. Then become aware of the amount of sugar you consume daily and prepare your meals in advance; Two effective strategies not to crack.
Certainly the most important council: Don’t be suddenly And gradually reduce the quantities: like all weaning, see it as a marathon and not as a sprint. This will allow your body to read it smoothly.
Favor home cooking, often cheaper to prepare and much less sweet than industrial dishes. Know how to surround yourself properly: talk to your loved ones and do not hesitate to consult a health professional, like an addictologist, who can follow you in your approach and help you Identify triggers that make you want to consume.
Throughout your withdrawal, do physical exercise regularly, hydrate yourself well and make sure you sleep enough. Finally, be lenient with yourself and do not judge yourself too severely if you crack: Weaning is not just a question of willwe will never repeat it enough.
Sugar dependence is a phenomenon far too complex for it to be reduced to a simple question of personal controlas its impact on our internal chemistry and our mood is deep. Rome was not built in one day … for your weaning, It’s strictly identical.
- The sugar stops disturbing the brain and the body, causing symptoms comparable to a real lack: fatigue, irritability and cravings.
- The body takes time to readjust, with digestive, hormonal and energy upheavals that can affect sleep and mood.
- Progressive weaning is essential, combined with a suitable diet, good sleep and support to maximize the chances of success.
