Are you searching for trusted advice on how to beat sugar addiction? The experts at the Dental Law Partnership are here to assist.
While most people understand that there’s a clear link between diet and dental health, they often don’t appreciate just how destructive sugar can be to your teeth.
At the Dental Law Partnership, we’re committed to helping you maintain the best possible dental health. That’s why we’ve created this comprehensive guide to breaking free from sugar addiction and protecting your smile for years to come.
Why is sugar so addictive?
Before we get started on solutions, it’s important to grasp why it’s so tricky to stop consuming sugar and just how it interacts with your teeth.
You see, when you eat sugar your brain releases dopamine – also known as the ‘feel-good’ chemical which is involved in many forms of addiction. This creates a cycle that can be really difficult to break in which you eat sugar, feel good and then experience a crash in dopamine that leads to you craving more sugar.Because of this powerful effect, scientific studies into sugar’s incredibly addictive qualities have revealed that it may be even more addictive than opioid drugs like cocaine!
Meanwhile, the bacteria in your mouth feast on this sugar, producing acids that attack your tooth enamel. So if you’re snacking throughout the day your teeth are relentlessly under attack.
This erodes the enamel on your teeth, leading to cavities as well as irritating your gums. And the more sugar you consume, the more likely you are to form them. One study from Newcastle University proved the proportionate link, showing that for every 5 grams of sugar you consume per day your chance of getting cavities rises by 1%.
By now you can probably see why sugar is a recipe for disaster for your smile.
Four steps to beating a sugar addiction
Enough doom and gloom – let’s put the power back in your hands. We’re going to let you know exactly how to beat sugar addiction and protect your teeth.
Understand your hunger type
Have you ever found yourself reaching for a biscuit even though you ate lunch not long ago? In this case, something other than physical hunger is driving your actions. You’re craving sugar, but not for energy.
Sugar cravings typically fall into three categories:
Physical Hunger: This is your body’s genuine need for energy. You might feel tired, irritable, or even shaky – classic signs that you’ve gone too long without eating or haven’t had enough nutritious food.
Emotional Hunger: When stress, anxiety, or other emotions drive you to seek comfort in sweet foods. This type of craving often hits suddenly and feels urgent, like you need a sugar fix right now.
Habitual Hunger: This is what accounts for those automatic, mindless moments when you reach for something sweet simply because it’s there.
Once you understand that there’s a difference, you can start to question whether you’re truly eating out of physical hunger and challenge your sugar consumption.
Cultivate a healthy diet
Getting the right nutrition can seriously help to reduce sugar cravings. You can do that by eating plenty of whole-grain carbohydrates and protein-rich foods at every meal to maintain steady blood sugar and sustained energy throughout your day. Add in healthy fats like avocados and nuts to help you feel satisfied.
Tip: Make sure you’re getting enough magnesium through leafy greens and nuts, as deficiency can trigger sugar cravings.
Have a strategy to deal with cravings
We all face moments when sugar cravings feel overwhelming. Having some instant strategies at your fingertips can make all the difference to beating them.
Here’s our advice for what to do when cravings strike:
- Take a brisk walk to naturally boost your natural endorphins
- Drink a large glass of water. Why? Because studies show that almost 37% of people can’t tell the difference between hunger and thirst because thirst signals can be too weak
- Choose naturally sweet whole fruits instead of processed treats
- Practice stress-reducing activities like deep breathing or meditation
- Chew sugar-free gum to satisfy the oral craving
Fun fact: Sugar-free chewing gum can also help you to produce more saliva which helps with your overall oral health by fighting mouth bacteria!
And remember, cravings typically pass within 15-20 minutes – so stay strong and use your strategies to keep them at bay.
Prioritise sleep
This might not immediately sound connected, but it actually is. When does your body most crave sugar? When it’s tired and stressed and is searching for quick energy to keep it going.
That’s why getting enough good quality sleep is crucial.
According to the NHS, adults need at least 7-9 hours of sleep per night. Are you getting that at the moment? If not, think about how you can plan for a longer night’s sleep and keep insomnia at bay by putting together a plan to improve your sleep routine.
This means doing things to create a healthy sleep-wake cycle and sleep routine that helps you to fall asleep more quickly, like:
- Limiting blue light from mobile phones or laptops in the hour before you go to sleep as this is the most stimulating kind of light for your brain
- Relaxing your mind by reading, taking a bath or listening to a podcast
- Avoid drinking beverages containing caffeine after 2-3 pm
See the bigger picture
Cutting down on sugar is a great idea for a whole host of health-related reasons, not least of which is the impact sugar has on teeth.
By taking control of a sugar addiction, you’ll be on the path to increasing your likelihood of maintaining healthy teeth for years to come. This means you’ll also be less likely to need intervention from a dentist, such as fillings, root canals or tooth extraction.
For more expert advice on tooth care take a look at our extensive blog, or to explore whether you’ve experienced negligent care that might make you eligible for dental compensation.
If you’re ready to take action, simply reach out to our experienced team today at 0800 152 2038 or use our contact form.
FAQs about how to beat a sugar addiction
Can I still eat naturally occurring sugars, like in fruit?
It’s true – some foods we think of as being exclusively “healthy” do sometimes contain natural sugars, like grapes or strawberries. But there’s a key difference. These naturally sweet foods also contain fibre, vitamins, and minerals that help your body process the sugars more slowly.
This means you won’t get the same spike and crash that you experience with processed sugars and your teeth won’t be under the same constant acid attack.
Here’s what dietitian Kate Zeratsky at the Mayo Clinic recommends.
Mayo Clinic Minute: 3 tips for controlling sugar in your diet
Will I experience withdrawal symptoms when cutting down sugar?
Yes – it’s possible that at the start of your journey to curb a sugar addiction, there might be some withdrawal symptoms. You could experience symptoms like headaches, fatigue, nausea, irritability or even mood swings.
Don’t worry though, these symptoms typically peak around day 2-3 and improve significantly by the end of the first week.