Health – Break the habit
Chocolate, cigarettes, wine, whatever your vice, DITCH THE DEPENDENCY with these clever, NATURAL SOLUTIONS.
When you’re having a shocker of a day, what makes it more bearable? Whether it’s a large glass of red wine or a bar of chocolate, we all have a weak spot. The problem is, while your temptation can make you feel good in the short term, too much of a good thing can do serious damage to your wellbeing. If you’re wondering why you’re craving a fix, take a look at your lifestyle. Society’s reliance on classic energy enhancers and stress-relievers can often be traced back to our increasingly hectic schedules.
When we’re stressed out we seek a substance to relieve the pressure – but it’s a false fix, as this approach merely masks the underlying problem instead of dealing with it. Giving into tempting treats stimulates the release of the feel-good neurotransmitter dopamine, but if you cave in too often, the effect won’t be the same. A study by the Oregon Research Institute found that overindulging in high-fat and high-sugar foods can change grey matter in a similar way to drug use, leaving you craving more.
“When dopamine is released, it produces feelings of pleasure,” explains naturopath Emma Alessandrini. “People start to desire this pleasurable feeling, and to satisfy their desire they repeat the behaviours, which produce dopamine.”
But, it is possible to break this addictive cycle. Check out our simple and natural strategies to beat your vices for good.
CUT DOWN THE WINE
For many of us, a glass of wine is a quick way to remedy a bad day. Don’t like your flatmates? Can’t get to grips with your workload? The world seems that much easier to handle after a glass or three of merlot. In fact, 73% of women say stress is the main reason they crack open a bottle of wine at home, while one in 14 admit to knocking back at least one alcoholic drink daily, according to a survey by independent charity Drink Aware.
Alcohol’s stress-relieving qualities work by dampening communication between the central nervous system and the brain, creating that blissful, worry-free feeling. The downside? Regular drinkers are at a higher risk of vitamin deficiencies as well as chronic diseases such as cancer and cardiovascular disease.
Beat it: Cutting down, instead of going cold turkey, is best. If you drink five nights a week, try to get down to four, then just three nights. Fill evenings with movie dates or take up a hobby to fill the void.
“Getting adequate amounts of vitamins B5 and B6 as well as magnesium will help you cope with withdrawals,” adds Alessandrini.
SNUB THE CIGARETTES
Stress and smoking go hand in hand, but while lighting up might make you feel calm temporarily, it has the opposite effect on your body in the long term. Your adrenaline goes through the roof, your blood pressure and heart rate increase and your muscles tense. Studies also show smokers experience higher levels of anxiety between cigarettes when compared to non-smokers.
Beat it: Hypnotherapy and neurolinguistic programming can help you kick the habit, and following a balanced diet will ease the process. Nicotine is thought to stimulate the brain cells that signal a full feeling, so many smokers turn to food when they quit. Try to eat small meals every three hours to avoid energy dips and eat complex carbohydrates and protein together.
“When quitting any addiction, I recommend herbal nerve tonics such as oats and passionflower. These can be added to your water to increase your body’s dopamine levels,” says Alessandrini.
REDUCE THE CAFFEINE
Need a double espresso to keep you focused? You can’t start your day without that daily caffeine fix? An energy enhancer in the short term, coffee comes with many drawbacks, from banging headaches to mood swings. Coffee can also inhibit the absorption of certain essential minerals vital to wellbeing.
Beat it: If you want to cut down on caffeine, it’s important you keep your blood sugar balanced. “Make sure you always have a good, low-GI breakfast,” says Alessandrini. “Aim for a breakfast high in fibre, with a bit of protein to keep you full. This will also give your body sustained-release energy, which will help you skip that coffee.” Instead of your latte fix, try brewing a herbal tea such as rooibos or chamomile for a natural kick.
EASY ON THE SUGAR
If you joke about being a chocoholic, listen up: sugar is as addictive as class A drugs, according to 28 different studies carried out last year. After a battle with a deadline, an argument or an agonising period, the sensory journey of a sugar rush provides a short-term antidote to get you through.
The drive for sugary foods causes changes in the brain, and as with any addiction you start to need more of the sweet stuff to get the same pleasurable effect. Over time, too much sugar can cause a resistance to the hormone insulin, which raises the risk of type 2 diabetes. Sugar isn’t just found in sweets.
Starchy simple carbs, found in white bread, pasta and fruit, are also converted to sugar in the bloodstream. Following a low-fat, low-cal diet? Take extra care as manufacturers often replace fat with sugar and artificial sweeteners
Beat it: Swap your sweet stash for raw nuts and seeds and occasionally nibble on dried fruit. “Replace regular sweet fixes with treats made from natural plant sweeteners such as xylitol and stevia,” tips Alessandrini. “They won’t spike your blood glucose like refined sugars, and will relieve cravings. You can also supplement with chromium, gymnema and cinnamon to optimise sugar metabolism.”
Remember, these tips should not be used to substitute medical treatment. If you’re unsure, consult with a professional. Not all natural products will agree with your system, so read all labels carefully so you’re aware of the possible side-effects.