Do you ever struggle to resist the temptation of the office candy bowl or find it challenging to bypass the gas station without grabbing a candy bar and soda? If you experience stress or anxiety in these situations, you're not alone. Everyone reacts differently, but our choices create emotional connections to specific foods. The foundation of sugar cravings and emotional eating often stems from insufficient sleep and dehydration. In today's article, I'll delve into the science behind managing cravings and anxiety more effectively through improved sleep and increased mineral intake.
How Does Dehydration Cause Anxiety?
When our body is dehydrated, it sends a signal of stress out, and this can lead to symptoms such as brain fog, agitation, and fatigue, which can leave you feeling worried or set off a panic attack. The science behind this is that when our body is dehydrated, our blood pressure drops, causing our heart to beat faster, which can trigger anxiety or worry. When we are dehydrated, our body will pull from our amino acid reserve to create energy, and this can cause even deeper feelings of anxiety and even depression.
Supplementing with magnesium l-threonate has been shown to help calm the mind and body and provide hydration. Minerals like sodium, chromium, potassium, magnesium, zinc, and calcium are all great for hydrating the body and can help stabilize your mood and keep you calm. How do you know if you are dehydrated? If you feel sluggish, experience brain fog, joint pain, consistent worry, dry mouth, and skin, you may want to consider electrolytes, trace mineral drops, or even supplements with minerals. Linked below are some of my favorite supplements:
Your daily water intake should also match your activity level. If you are an extremely active person, it is recommended that you drink at least half of your body weight in ounces. If you are pretty sedentary, you should also drink at least half your body weight in ounces. I recommend putting minerals in your water for maximum benefits and proper hydration, as the water we have now is full of fluoride and chlorine, which can cause brain fog and anxiety and has been linked to a number of cancers.
Please get your blood levels checked quarterly or every six months to ensure your mineral levels and normal blood levels are in check. Consult your doctor before adding any new supplements or making any changes to medications.
How Is Bad Sleep Linked to Anxiety?
Sleep deprivation leads to an increase in cortisol in the body, resulting in heightened irritability, fatigue, and anxious thoughts. When the adrenals are depleted of adrenaline, the body perceives a loss of energy, contributing to feelings of anxiety and irritability. A 2013 study revealed that sleep deprivation amplifies reactions in the amygdala and anterior insula, brain regions associated with anxiety.
This effect is particularly pronounced in individuals prone to anxiety. Research indicates that those more sensitive to sleep deprivation struggle more with anxious tendencies. A 2020 study found that individuals grappling with insomnia were more susceptible to anxiety during stressful periods.
The American Psychiatric Association notes that sleep difficulties can both contribute to and intensify mental health conditions such as depression or anxiety. Lack of sleep is linked to increased anxiety during times of stress, along with negative thought patterns and avoidance behaviors, like suppressing emotions during conflicts or burying feelings instead of processing them.
Enhance your sleep by establishing a bedtime and morning routine conducive to a positive day. I recommend spending 10 minutes in the morning sun with silent meditation to set healthy intentions. Exposure to morning sunlight has been shown to improve sleep quality by balancing the circadian rhythm, regulating your wake and sleep cycle. Maintaining this balance will promote relaxation and better prepare you for a restful evening.enings. if sunlight isn't an option, invest in a light therapy lamp. I will have one linked below:
How Does Dehydration Cause Sugar Cravings?
Dehydration isn't just about feeling thirsty; it can throw your body's sugar breakdown into disarray, leading to fatigue and that irresistible pull towards sugary treats for a quick energy fix. Moreover, it plays tricks on serotonin levels, disrupting feelings of fullness and sparking cravings, especially for carb-loaded delights like sugar. The remedy? Elevate your daily water intake to at least half your body weight in ounces, tailored to your activity level.
Achieving optimal hydration isn't just about water quantity; it's about quality too. Infuse your hydration routine with essential minerals such as sodium, magnesium, potassium, zinc, and copper. These minerals are the unsung heroes that keep your body in top form. Be mindful of water quality – steer clear of fluoride and chlorine, culprits that can lead to dehydration and mood swings.
To combat those pesky sugar cravings, consider incorporating electrolytes and mineral supplements into your routine. Check out the offerings from the highly recommended companies listed below, and take a step towards a more balanced and energized you.
Is Lack of Sleep Causing Your Sugar Cravings?
Lack of sleep sets off a chain reaction in our body – our cortisol levels soar, triggering a heightened response to adrenaline rather than actual energy. Ever notice those days when distractions seem more tempting after a sleepless night? Your brain yearns for rest, but your body seeks distraction to soldier on. Elevated cortisol levels, coupled with insufficient rest, hinder full recovery, pushing us to seek quick energy fixes throughout the day, often in the form of sugary delights, processed foods, or soda.
This dance of cravings stems from an imbalance in ghrelin and leptin hormones, which govern hunger and satiety responses, disrupting your ability to gauge fullness. Ensuring both mental and physical rest is crucial. Incorporating short naps or practicing yoga nidra provides effective ways to recharge and allow your body to recover fully.
While effective sleep strategies are highlighted above, if you find yourself sleep-deprived and yearning for sugary treats, consider incorporating meditation or yoga nidra into your routine. These practices aid in achieving deeper rest and facilitating recovery. Embrace mindfulness meditation when sleep-deprived – it not only addresses sugar cravings but also contributes to overall recovery. Additionally, here are some tips to tackle sugar cravings:
Take chromium: This mineral proves beneficial in curbing sugar cravings.
Drink coconut water: Rich in electrolytes, it not only hydrates but also helps combat sugar cravings.
Take Away
In conclusion, prioritizing our sleep and hydration emerges as the linchpin for optimal health and recovery. Neglecting these fundamental aspects can manifest in various signs and symptoms, underscoring their profound impact on our overall well-being. Take that initial step by incorporating a brief daily meditation session and adding just one extra glass of water to your daily intake. This marks the beginning of a transformative journey. Yet, the key to lasting success lies in consistency. As you progressively build these habits, you pave the way for sustained well-being and vitality
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