Kick those cravings

A new study has revealed that regular coffee drinkers don’t like the taste more than others, they’re simply addicted. Elizabeth Archer discovers how to beat the dependency – and other common addictions – for good

Coffee AM I ADDICTED?

“Spending a lot of time consuming caffeine and needing to take more caffeine to get the same effect can indicate a caffeine-use disorder,” says Professor James Elander, health psychologist at the University of Derby.

“As can getting withdrawal symptoms, like headaches, not being able to concentrate, or feeling low, or finding you can’t give up.”

WHAT CAN I DO?

“Try to reduce your intake gradually over a period by having fewer, less strong teas or coffees or energy drinks per day,” says Professor Elander. “Look at your pattern of use to identify stressful times or situations and think about how you can avoid them or manage them differently.”

Expect some withdrawal symptoms – many people report headaches when they give up.

“Beware of substituting coffee for other drinks or foods that may also contain caffeine, such as chocolate. A herbal tea or hot water will have the same comforting effect.”

Sugar AM I ADDICTED?

“Sugar addiction is very common,” says functional medicine consultant Fran Mcelwaine at realhealthandwellness.com.

“Any craving is a sign of addiction. If cravings are also associated with energy dips, dizziness and/or headaches that is also a sign of blood sugar dysregulation.”

WHAT CAN I DO?

“It is worth noting that processed carbs and starches are dealt with by the body in the same way as sugar. So your sugar cravings can easily be triggered by savoury foods such as crisps, pasta or bread,” says Fran.

The simplest way to overcome sugar addiction is to go cold turkey.

“Most people experience some very difficult withdrawal symptoms including headaches, mood swings, fatigue, stomach upsets and even skin issues which vary in intensity from person to person.”

The alternative is to wean yourself slowly off the sweet stuff.

“I take my clients through a programme where we cut out obvious added sugars and sweets, replacing them with whole food sources of energy, moving on to removing all grains from the diet and gradually cutting out fruit,” says Fran.

“After a while we start to add fruits back in and then whole grains until we find each person’s ‘sweet spot’ – that is the exact amount of carbohydrates a day they can manage without triggering cravings.”

Deep breathing, journaling and inhaling essential oils such as black pepper oil can also help.

You can look to other dopamine-producing activities too, like jigsaw puzzles, colouring, crafting or exercise to lessen cravings.

Alcohol AM I ADDICTED?

“Signs of addiction include planning when and where you will have your next drink, and perhaps hiding it from others,” says Danielle Byatt, treatment director for Step By Step Recovery (stepbysteprecovery.co.uk).

“It may also be impacting you financially, making you feel physically unwell or bringing on mood swings.”

WHAT CAN I DO?

“The first step with any addiction is admitting you have a problem. Without this initial acknowledgment, it’s difficult to formulate any kind of recovery,” says Danielle.

“Tell some else. Addiction is usually secretive, so by sharing with someone else you are exposing it, and bringing it into the light.”

It’s important to ask for help from people you can trust.

“Speak to friends or family, or look for self-help groups,” says Danielle.

“It’s crucial to recognise the difference in your life without alcohol.

“For example, how much money you’ve saved or how much more quality time you have with loved ones.”

For help with alcohol dependance go to nhs.uk/live-well/alcohol-support

Smoking AM I ADDICTED?

“Many people describe themselves as social smokers,” says stop smoking expert Louise Ross from todayistheday.co.uk.

“But people are dependent on smoking if they’re really looking forward to the next cigarette. Social smokers tend to increase their smoking each year, and it’s much better for their health not to smoke at all.”

WHAT CAN I DO?

“First, find a really good reason to quit – it could be to save money or improve your health. The health of our lungs is especially important during the pandemic.”

Finding a friend who’s also giving up smoking can help you quit.

“In fact, whole families who quit together do really well because they help one another,” says Louise.“tell your friends that you want them to be good friends. You want them to praise you when you’ve done well and distract you with a chat on the phone or a walk to take your mind off smoking. It can be a lonely journey.”

And try to replace your smoking time with another activity. “Playing a game on your mobile phone can help. Or try breathing in deep lungfuls of fresh air outside for the same time a cigarette break would take.”

For more tips, search for the Smoke Free app on your smartphone.