We all love desserts, and believe me, I’m no exception. It’s one of my “sins,” and I can trace part of my past health issues, as well as, of course, many pimples, back to it. Even now, when I’m under a lot of stress or neglect my diet, I find myself in situations where it’s hard to control my cravings. And because of this, I know in detail what helps and what doesn’t. I’m well aware of the hidden pitfalls, and I have a clear strategy to deal with my sweet cravings.
In the following lines, you’ll learn some key things that can sabotage you, as well as specific steps that will help you manage your sugar cravings.
Because, let’s face it, consuming foods high in sugar triggers more pimples and worsens acne.
Number one on the list of things you need to do is balance your blood sugar levels because unstable blood sugar is one of the main causes of problematic skin. Every time you eat something high in sugar and with a high glycemic index, it leads to an increase in your blood sugar levels, meaning more glucose in your bloodstream. This is followed by an intense release of insulin, and insulin triggers the production of Insulin-like Growth Factor 1 (IGF-1), which directly increases the oil production in your skin. So, when your blood sugar spikes, it leads to more sebum and more acne.
Still, even if we are aware of all this, the usual problem is: “I love sweets so much, and I can’t control myself, even though I make great efforts.”
The reason is that you have fallen into a vicious cycle, and it’s not that easy to break out of it. After a sharp rise in blood sugar, there’s a sharp drop, which again leads to a strong craving for the forbidden dessert. This intense craving is very hard to overcome unless you have a specific strategy.
If you have acne, balancing your blood sugar should be your number one priority.
6 THINGS THAT SABOTAGE YOU:
- Skipping Breakfast (or lunch or dinner) – If you regularly skip breakfast, it’s highly likely that later in the day you’ll experience strong cravings for sweets.
- A Diet Dominated by Carbohydrates – Foods like potatoes, white rice, bread, and pasta have a high glycemic index and sharply affect your blood sugar levels.
- Stress – Chronically elevated cortisol levels reduce the sensitivity of cells to insulin, which, as mentioned earlier, leads to more acne. Stress is one of the causes of a condition called insulin resistance.
- Caffeine – Caffeine also raises levels of the stress hormone cortisol.
- Magnesium Deficiency – This mineral participates in over 300 enzymatic reactions in the body and affects all processes occurring in our cells, including energy production. When we lack energy, for one reason or another, we tend to satisfy our energy needs in the easiest way possible – coffee, candies, or both.
- Insulin Resistance – This is a condition where cells don’t respond properly to the insulin hormone. To manage this condition, the right diet is of utmost importance.
If you recognize 5 or more of the following symptoms, it is advisable to consult a qualified health professional or doctor:
- Overweight
- Weight gain primarily in the abdominal area
- Difficulty losing weight
- Strong cravings for sweets
- Cravings for carbohydrates such as rice, bread, and potatoes
- Difficulty feeling full and tendency to overeat
- Diabetes in family history (mother or father)
- Trembling, irritability, or dizziness when skipping a meal
- Skin growths (fibromas)
- Fatty liver
6 STEPS TO OVERCOMING SWEET CRAVINGS:
- Breakfast – If you have acne, breakfast is absolutely essential. I think you understand why a croissant, pastry with yogurt, a muffin, fruit with coffee, or cappuccino don’t belong on the list of recommended breakfasts. Breakfast, like any subsequent meal, should include proteins, fats, and carbohydrates to be complete and balanced.
2. Three meals a day plus one snack – For most women, this is the optimal approach. The goal is to have food intake every few hours to avoid sharp spikes and drops in blood sugar levels.
3. Lots and lots of vegetables – At least 60% of your daily food intake should consist of cruciferous and leafy green vegetables, such as cabbage, broccoli, cauliflower, Brussels sprouts, arugula, etc.
4. Stress management – Click here to understand how crucial it is to get good sleep and click here to read about some strategies that might help you.
5. Limit caffeine – Reduce your intake of caffeinated drinks and avoid drinking coffee on an empty stomach, especially if you’re more anxious or not sleeping well.
6. Magnesium – Consult a qualified professional to determine if, how much, and which magnesium supplement would be suitable for you.
It is clear that no matter how much information we have or how many things we know, what really matters is how many of them we apply in our daily lives. So, take action!
If you want to learn more about acne and how you can heal from inside, take a look at the Basics for Clear Skin course.
