Ever Wonder If You've Got A Low-Key Sugar Addiction?
Here's the thing about sugar. Did you know that it helps to fuel your brain and red blood cells? That reason alone is why, automatically coming to the ultimate conclusion that sugar is the devil, is not a totally accurate one. According to many health experts, we need somewhere around 6 teaspoons of sugar a day while men require about 9. Problem is, an average cup of juice can give you all of the sugar you need for the day and let's be honest—many of us are well over tripling that amount, just with our breakfast alone. In fact, I actually read that most of us consume somewhere around 20 teaspoons of sugar on a daily basis. This is why, many health experts believe, that sugar addiction is at an all-time high; that it's an epidemic.
Thing is, because sugar is so much a part of our lives (remember carbs turns into sugar once we digest 'em), how can you know if you're someone who simply has a "taste" for sugar or you're someone who is a full-on addict? That is actually what we're gonna touch on today—some pretty telling signs that you've low-key got a sugar addiction, quite possibly without even noticing it.
1.You Have Constant Cravings
One sign that sugar addiction may be a very real issue in your life is, that you never seem to be able to get enough of it. I mean, no matter how much candy, juice, and carbs (more on that in a sec), you consume, you can always take in more. The reason why this happens is that, when you binge on sugar, that actually causes your blood sugar levels to tank because the insulin in your body will push the sugar into your cells in order to prevent sugar-related damage. And when your sugar levels are low, you end up wanting to eat more of it as a direct result. Kinda crazy, isn't it?
2.You Can Never Get Enough Carbs
Carbs are a vital energy source; there's no doubt about that. But when you eat them, your digestive system actually converts that food into glucose, which is sugar. Unfortunately, because carbs typically don't have enough fiber or protein in them, your body is unable to slow down how quickly carbs are able to turn into sugar, and, without protein and fibrous foods, you can find yourself craving carbs all the time (which basically means you're craving sugar all of the time). By the way, foods that are high in carbs that work against you include cereal, desserts, canned fruits, chips, bread, and fast food. High-carb foods that are actually good for you include quinoa, oats, bananas, sweet potatoes, blueberries, and apples.
3.Your Energy Levels (and Moods) Are a Roller Coaster Ride
While caffeine is sho 'nuf a stimulant (a drug, in fact, because it is something that stimulates your nervous system), I once read that sugar is a "false energizer" because, right after it gives you a surge of energy, it can cause you to lose it just as fast. Not only that but because sugar can also have your blood sugar levels all over the place, it can give you some pretty nasty mood swings as well. So, if "roller coaster" would be a good word to describe how you feel most of the time, that's another indication that you just might have a sugar addiction.
4.Whenever You Don’t Eat “It”, You Feel It
Whenever someone tells me that they don't have a caffeine addiction but then turn right around and says that the reason why they need 2-3 cups of coffee in the morning is that they will have a killer headache if they don't, I'm often like, "Umm…yeah. That means you've got an addiction going on." The same thing applies to sugar. If when you try and go a few days without it, you notice that you're feeling extremely drained, nauseated, you've got muscle discomfort, headaches, or even that you can't sleep much or well—all of this points to your body going through mild withdrawal symptoms.
This is why, if you are trying to consume less sugar, it's best to wean off of it slowly. It's also a good idea to keep in mind that the withdrawal symptoms usually don't kick in until 24-48 hours after you step away from sugar (some people say they actually do feel anything until they're two weeks in) and typically last between 2-14 days.
5.You’re Bloated Often
It's pretty common for us to get a little bloated, right around our period. That's because, when our progesterone and estrogen levels shift, leading into our menstrual flow, our body's cells start to retain both salt and water. Well, did you know that something else that can trigger bloating, pretty much right after you eat, is sugar? That's because sugar has a way of disturbing the balance of our digestive tract once it ferments into our system. As a result, sugar is able to feed the bacteria in our digestive system which can cause bloating (and eventually yeast infections too).
Plus, 80 percent of our immune system is in our gut, so that's just one more reason to limit your sugar intake.
6.When You Miss a Meal, It’s a BIG Deal
While it's definitely a good idea to eat three square meals a day (because it can help to give you the energy that you need while preventing you from overeating or binge-eating unhealthy foods), our bodies are actually designed to be able to go hours without feeling like we're gonna die (or kill someone) if we don't eat something. Problem is, when you're a sugar addict, you feel like you need to be eating something all the time; especially salty foods which is a heads up that your body isn't receiving all of the nutrients that it needs.
Again, you need to eat a good breakfast, lunch and dinner. But if you happen to miss one of those meals and it's got you literally climbing the walls, well—you already know what I'm about to say. Right?
7.You’re Suddenly Packing on Body Fat
Here's something that you may or may not know. Were you aware of the fact that your body stores up energy in its fatty tissue? And here's the thing—since it takes fatty tissue a significant amount of time to break down into energy, that's why eating sugary foods creates bulges where you may not want them to be (this is also why it's so much easier to put on weight than it is to lose it). Not only that, but sugar also gets stored into your muscles in the form of glucose too. Until your body feels like you need to use that stored up energy, it will keep it in the form of fat—whether you like it or not.
8.You’re Exhausted
One more. Some of you might remember when a huge news story broke that sitting all day, for months at a time, had become "the new smoking" when it comes to what it does to our health. The reason why is because a sedentary lifestyle affects our posture, blood circulation, and breathing—and all of that can result in major health issues up the pike. Well, to that, if you haven't been moving about (or exercising before or after work), you know that you've been consistently getting no less than six hours a night, and still, no matter what, you feel worn out 90 percent of the time, this could also be a sign that you're a sugar addict.
When your system is reliant on large amounts of sugar in order to give you the energy that you need, if you're not consuming it, your energy levels drop which makes you want to go to sleep.
So, what if you happen to see yourself in any of the signs of sugar addiction that I just shared? First, as I briefly already mentioned, going cold turkey isn't smart. Since you've still got to earn a living—and going through sugar withdrawals can make you moody as hell—it really is best to ease off a little bit at a time.
Here are some ways to do that:
- Don't put extra sugar into or onto your food.
- Have only 1-2 glasses of un-water drinks a day (the rest of the time, drink water only).
- Go totally without fast food.
- If candy is your thing, get some dark chocolate that is made up of at least 65 percent cocoa.
- When you crave sweets, opt for protein instead (it will help to curb the desire). Some good protein snacks include peanut butter, coconut, unsweetened Greek yogurt with fresh fruit, tuna, pumpkin seeds, and almonds.
- Read food labels before making a purchase (because remember, you need less than 25 grams a day).
- Have a slice/piece of something sweet rather than several.
Having a sugar addiction is nothing to be ashamed of. However, the reason why it's so important to take this seriously is that too much sugar increases your chances of having heart disease, type 2 diabetes and cancer, experiencing breakouts, becoming depressed, and, of course, gaining weight.
A little sugar is cool. Just make sure not to overdo it, OK? Being addicted to anything is problematic, so choose your foods (and drinks) wisely.
Featured image by Shutterstock
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Different puzzle pieces are creating bigger pictures these days. 2024 will mark a milestone on a few different levels, including the release of my third book next June (yay!).
I am also a Professional Certified Coach. My main mission for attaining that particular goal is to use my formal credentials to help people navigate through the sometimes tumultuous waters, both on and offline, when it comes to information about marriage, sex and relationships that is oftentimes misinformation (because "coach" is a word that gets thrown around a lot, oftentimes quite poorly).
I am also still super devoted to helping to bring life into this world as a doula, marriage life coaching will always be my first love (next to writing, of course), a platform that advocates for good Black men is currently in the works and my keystrokes continue to be devoted to HEALTHY over HAPPY in the areas of holistic intimacy, spiritual evolution, purpose manifestation and self-love...because maturity teaches that it's impossible to be happy all of the time when it comes to reaching goals yet healthy is a choice that can be made on a daily basis (amen?).
If you have any PERSONAL QUESTIONS (please do not contact me with any story pitches; that is an *editorial* need), feel free to reach out at missnosipho@gmail.com. A sistah will certainly do what she can. ;)
ItGirl 100 Honors Black Women Who Create Culture & Put On For Their Cities
As they say, create the change you want to see in this world, besties. That’s why xoNecole linked up with Hyundai for the inaugural ItGirl 100 List, a celebration of 100 Genzennial women who aren’t afraid to pull up their own seats to the table. Across regions and industries, these women embody the essence of discovering self-value through purpose, honey! They're fierce, they’re ultra-creative, and we know they make their cities proud.
VIEW THE FULL ITGIRL 100 LIST HERE.
Don’t forget to also check out the ItGirl Directory, featuring 50 Black-woman-owned marketing and branding agencies, photographers and videographers, publicists, and more.
THE ITGIRL MEMO
I. An ItGirl puts on for her city and masters her self-worth through purpose.
II. An ItGirl celebrates all the things that make her unique.
III. An ItGirl empowers others to become the best versions of themselves.
IV. An ItGirl leads by example, inspiring others through her actions and integrity.
V. An ItGirl paves the way for authenticity and diversity in all aspects of life.
VI. An ItGirl uses the power of her voice to advocate for positive change in the world.
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Navigating Dating When Emotionally Unavailable & Detached: My Journey Back To Feeling
The last time I came with a dating story, I told you I got my little feelings hurt in 2021. I called myself trying to be out in these streets entertaining a man in a different area code, city, and state — only for homeboy to play in my damn face. So, I went and gave y’all "8 Rules To Casual Dating Every Woman Should Know This Summer." You’re welcome. Fast forward to 2024, and I am now coming to you from a more mature and intentional place. We’re not in summer yet, but I truly believe what blooms in spring, thrives in summer.
2023 was my year, and it was my turn. I had just completed an 8-month holistic detox. The glow-up was real and well-deserved. The way I have poured into myself is unmatched. Let me tell you, self-love is a love you have never known. After a five-year healing journey, I finally felt like myself again, and I was ready to play. My heart was open, my mind was clear, and my body hella transformed. I had told all my friends that I was ready to explore dating again, and at the height of summer, I did exactly just that.
This time I decided I wanted to take my time. I wanted to date the “right way” or the “healthy way.” You know, keep your options open, ask the right questions, believe actions and not words, observe patterns and pay attention to red, yellow, and green flags. I was never the dating app type of girl. I sincerely miss everything about human connection and dating from 2000 to 2012. Can we please bring all of that back into 2024? I prefer to feel a man’s energy and presence in real-time. Nonetheless, I still chose to dabble with a few dating apps. I was all the way outside and dating for practice.
Unfortunately, with today’s dating culture, social climate, and how some of these men move and/or behave, these dates were a dead end. Not one guy made it to my roster. What these men were was benched this season – not one of them could be my first-round select draft pick. It didn't seem like anyone I met was interested in a serious relationship. And it’s completely fine. Miss me with the ghosting, lack of effort, inconsistency, and poor communication. I continued to just do me because what is for me will not miss me.
Kelvin Murray/ Getty Images
The universe must have heard me talking because I had specifically told my closest girlfriends that I wanted to meet someone who lived in the vicinity, no more than twenty minutes away, and no more long distance. And I did meet him (it’s crazy how I manifest exactly what I want). As we started to get to know each other, I liked his energy and effort. I liked the direction it seemed to be going to the point my girlfriends had to tell me not to run from him. Because every part of me wanted to run from something that seemed normal.
I liked what he was coming with until I became uncomfortable with my own feelings, and I didn’t know how to communicate them to him.
With that said, I knew if I truly wanted to experience the truest of loves, a reciprocal, requited love, and be in a healthy relationship this story had to come to a pause. What I didn’t know was that he was going to show me things I didn’t know I needed to work on. I didn’t know he inadvertently was going to help me continue to heal parts of me that were hidden.
As someone who has learned to self-heal, I am no longer the type that runs from herself. I am here for the growth.
The truth is I am emotionally detached from myself, and I am not actively dating at the moment. I am the one that has to work on herself. My reiki healer called it, too – she told me this year would not be a year for a relationship, but a year of continuous growth. And now I see why. After all the healing work I have done thus far – I am an unemotional mess. How?
At my big age of 39, I struggle to communicate my wants and needs.
I still struggle to communicate and process uncomfortable feelings. I would rather give myself anxiety, act nonchalantly, emotionally react, and choose non-communication when I am bothered with someone than address the issue (I will later explain why). I have been ignoring my feelings for so long it has become a habit, a defense mechanism, and more so a trauma response.
If you are someone like me who grew up in a household that didn’t discuss feelings, your emotional needs were unmet, and you don’t feel safe to share your feelings – emotional detachment is quite common.
Oftentimes, we always talk about men being emotionally unavailable, but what if it’s a woman who is emotionally unavailable or emotionally detached? How does she navigate herself, dating, or being in a relationship? As I navigate my emotions this season, let’s explore what it means to be emotionally detached, the signs of detachment, and how to reconnect with yourself emotionally.
Emotional Unavailability vs. Emotional Detachment
When we look at the terminology emotional unavailability and emotional detachment, one might argue that the two terms are interchangeable and have the same meaning. One could also argue that both terms mean that some people are not in tune with their emotions or lack the emotional capacity to be responsive to someone else’s emotions. Fair enough. However, there is a big difference. The definition of emotional unavailability is described as people who have difficulty with sharing their emotions and being receptive to the emotions of those around them.
According to Verywell Mind, signs of emotional unavailability can look like being distant or cold, lack of closeness, and emotional intimacy in relationships, inability to understand and relate to others’ feelings, defensiveness when asked to change or let others in, tendency to shut down or avoid topics that require emotional openness, or withdrawal from people or situations that provoke emotional reactions.
Whereas emotional detachment is defined as the inability to or willingness to connect with others on an emotional level. Furthermore, Psychology Today states emotional detachment can also mean that people do not engage with their feelings. Exhibit A – me. Emotional detachment has various causes – past neglect, childhood or adult trauma, PTSD, depression, personality disorder, bipolar disorder, substance abuse, or, in some cases, medication (i.e. antidepressants). It is important to note emotional detachment is a complex issue. For someone like me, it’s a coping mechanism.
It is easier for me to ignore uncomfortable feelings to protect myself from stress or getting hurt. Hence, my nonchalant demeanor. It is also true for some people it is a reaction to trauma, abuse, and unprocessed emotions. Exhibit B – me. As it is difficult for me to open up about my feelings at the moment. On the contrary – emotional detachment can be helpful in navigating some situations like listening to people’s opinions and gossip.
Unfortunately, emotional detachment is not a behavior that can be turned on and off at will. Please note that emotional detachment is NOT a mental health diagnosis but can be a symptom of a mental health condition such as an attachment disorder. And if you know anything about attachment theory, it is related to the relationship we develop in our childhood with our primary caregivers.
Signs You're Emotionally Detached
Mavocado/ Getty Images
According to Psychology Today and Verywell Mind, general signs of emotional detachment can look like difficulty showing empathy to others, sharing emotions, committing to a relationship, feeling numb, poor listening skills, lack of self-esteem, preferring to be alone, struggling to feel positive emotions, inability to identify emotions, lack of physical, verbal, or sexual contact and losing touch with people or maintaining connections.
In a romantic relationship, emotional detachment shows up as you or your partner not being available for connection, poor communication, or reduced affection.
For me, my experience with emotional detachment is collective. I am an empath to my core. I don’t have a problem relating to other’s feelings or circumstances. I don’t have commitment issues, nor do I have an issue connecting with others or maintaining those connections. I struggle with sharing emotions, at least the negative ones.
Due to the emotional abuse from my childhood and a toxic relationship, I learned sharing emotions just wasn't the safe thing to do. As a survivor of trauma, I learned to suppress feeling negative emotions in general as a form of protection.
How To Reconnect To Your Emotions When You're Emotionally Unavailable
Serious Kid Cudi GIF by Apple MusicGiphyExploring my emotional side in-depth started late last year simply by noticing my reaction to something that he did. I didn’t know how to properly communicate to him how I was feeling or what he did bothered me in the moment. So, I swallowed my feelings and said absolutely nothing. I intentionally chose to avoid the issue. I chose to rationalize the situation instead of acknowledging that my feelings at the time were valid. I chose to act like everything was all good because it was all good.
“It wasn’t that deep to begin with” is what I told myself. And this is where the problem lies.
The saying is true, “What happens in your childhood shows up in your adult relationships.” I came to realize that because I was not able to express my feelings as a child, I struggled to process them. I either hold back my feelings, take a long time to say how I feel, or don’t say anything at all. This is because I fear people will walk away from me like my mother did if I share what I truly feel. I fear my feelings won’t be validated, or they will be rejected.
With that said, I was completely unaware that I was emotionally detached from myself until recently. So, here we are with this article. It all started by reading Instagram’s @theholisticpsychologist, Dr. Nicole LePera’s newest book How to Be the Love You Seek: Break Cycles, Find Peace, and Heal Your Relationships, which was released on November 28, 2023. As I read through the first chapter, I became triggered.
How Dr. LePera describes her childhood with her parents and experiences with her romantic partners somewhat mirrored my experiences with my own parents and relationships. As Dr. LaPera stated in her book, I have no issue showing up for others or meeting their needs and wants. But when it comes to expressing my own needs and wants – I cannot or I don’t. This is mainly due to my hyper-independence.
At an early age, I learned to show up for myself because the people I trusted to show up for me failed. Given my home environment, I had internalized it is not safe to talk about feelings. I never knew my emotional responses and behavior were abnormal. But because I am willing to continue to do my inner work, I know that I can reconnect to my emotions, and undo four decades of repressed emotions.
If you are someone like me who struggles with emotional connection with yourself and others, here is how you go about it:
Lighthouse Films/ Getty Images
1. Know Your Attachment Style
For me, the first step was to understand my attachment style. I asked my therapist if she could help me identify my attachment style to understand my triggers. She recommended The Attachment Theory Workbook by Annie Chen, LMFT. My therapist administered the associated online quiz – Attachment Quiz. If you haven’t figured out my attachment style yet by reading this article, I have an anxious attachment style.
This means I don’t do well with inconsistent behavior, especially from men (but I’m the type that holds men to standards too). People with an anxious attachment style have a need to feel close to their partner. It may come across as “clingy” or “needy.” However, this same need is often driven by fear of abandonment, mistrust, and low self-esteem. I would say knowing your attachment style is helpful because you can work towards having a secure attachment style (with practice) in your relationships – familial, business, work, platonic, or romantic.
2. Become Self-Aware
Most people who are not in the practice of self-care or self-healing are unaware of their triggers, patterns, and behaviors. We are so caught up in the daily minutiae of life that we forget to pay attention to the most important part of our days — ourselves. As Dr. LePera says, make it a conscious habit to pause throughout your day to check in with yourself. Ask yourself:
- How does my body feel?
- What am I doing right now?
- Am I present?
- Am I distracted and lost with other thoughts?
- What do I think or feel when I recall a specific experience with someone?
- What do I think or worry about?
- What would happen if I shared my authentic thoughts, perspective, feelings right now?”
This is what Dr. LePera refers to as exploring your embodied self or fulfilling your authentic needs in chapter two of her book. Consistent mindfulness and self-awareness are key to self-discovery and in any healing journey. Learning to focus on the present moment also includes paying attention to our emotional response to an event or how we think about emotions in general.
3. Practice Vulnerability
The idea of vulnerability is a tough one for me and so many other women for countless reasons. Whether it be toxic family, friendships, relationships, or trauma – trusting others with your thoughts and feelings is not easy. As much as I am open and transparent, I am not as vulnerable. And I believe there is so much power in the duality to be both. To trust someone, let alone a man with your authentic self is a delicate matter.
But it is emotional vulnerability that allows us humans to build authentic connections, create stronger relationships, and break down emotional walls. Emotional vulnerability is not something to be rushed – it takes time and practice from you and the people you choose to have in your life. Medical News Today suggests that we can learn to be vulnerable by opening up more to our closest friends, building our ability to become more trusting, and developing skills to regulate our emotions.
4. Seek Therapy
I have been in therapy for six years and counting. I would consider therapy one of my safe spaces. I am one of those individuals who recommend therapy to everyone as it has given me the tools and resources I need to navigate my life challenges. By choosing to get help, I was able to put my PTSD and depression in remission for four years now. I have also learned how to manage my anxiety.
I am fully aware that in this season of my life requires me to do the work to unlock new levels of self. And any time where I have consciously chosen growth – the universe or life has not failed me. I was able to heal my body, my heart, and my spirit. Now, it’s time to heal my inner child, this hurt little girl who lives in me.
I will say choosing a therapist is similar to dating; you might go through a few potentials until you find a therapist you connect with. Actually, one of my lifelong friends said to me the other day, “Your relationship with your therapist is one of the most important relationships in your life.” I needed her to say that, and I needed to hear it because it’s true. You are essentially trusting a licensed stranger to help you navigate your life on so many levels.
Be picky and ask the questions. Cut the cord at the first red flag given. Again, let me reiterate that emotional detachment is not a mental health diagnosis. It can be treated with the help of a therapist. Emotional detachment only becomes a problem when it starts to interfere with your daily life. Pay attention to changes in your daily behavior and make decisions to cope accordingly.
I am genuinely excited about reconnecting with my emotions. I want to feel all the feels – good, bad, and indifferent. I want to cry all the tears – especially the sad ones. I want to process and release negative emotions. I want to say how I feel in the moment with no fear.
If you are that girl who struggles with emotional connection or thinks you're emotionally detached, I hope that you become willing to face your inner child and show up for her. Don’t run – she has been waiting for you.
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