Ahh, sugar. You’d be hard pressed to find a food that generates such a love/hate relationship.

A little bit can be just lovely in the right context (think fruit tart with friends), but eating too much, especially the refined stuff, makes you feel—well, crappy (that’s the scientific term!).

When we succumb to unhealthy sugar and carbohydrate cravings, it’s easy to blame it on a lack of willpower, or worse yet, beat ourselves up for it.

But the truth is, other lifestyle factors you are engaged in could be altering your biochemistry—your intricate system of hormones and neurotransmitters—and in turn, setting you up to fail.

Take this short 60-second quiz to determine your susceptibility to cravings and get an action plan so you can begin to curb those cravings today!

I take some quiet time for myself during the day:

The recipe for sugar cravings begins with being overly busy. Because when you aren’t finding time during the day to take a break from your busy-ness, then you aren’t giving your body the chance to clear out the stress hormones, so they stay elevated.
And when your stress hormones are elevated, your body needs to expend extra energy. As a result, your body secretes the hormone cortisol–causing your blood sugar to rise. As the saying goes, what goes up must come down and as your blood sugar decreases, you will want to replenish it ASAP. For many of us, reaching for sugar is an easy and tempting way to replenish our energy.

But alas, the fastest and most convenient way is not the most efficient. A sugary food or drink will send your blood sugar soaring and then falling dramatically—leaving you dragging and in search of more food.

And hence, that familiar sugar and carb craving cycle starts….

I exercise to the point of perspiration at least 3 times per week:

Exercise plays a crucial role in the regulation of your blood sugar. Exercise increases your body’s sensitivity to the hormone insulin, which is responsible for shuttling glucose or blood sugar out of the blood stream and into our cells where it can be used for energy. And efficient use of blood sugar means reduced susceptibility to cravings.

And the good news doesn’t stop there. Exercise also improves our mood—fast! In fact, most of us will experience a positive change in our mood with as little as 5 minutes of exercise. Within the first few minutes of your workout, your brain releases a chemical called brain-derived neurotrophic factor (BDNF) to help cells repair themselves, and it quite literally heals the effects of stress. At the same time, the brain releases endorphins to numb pain and induce feelings of well-being.

These chemicals enhance your decision making and problem solving abilities. This is why a problem can seem much more manageable after an intense walk or run.

I get 7-9 hours of sleep at least 5 days per week:

Blood sugar balance and sleep are intricately related. Inadequate sleep reduces glucose tolerance, making it more difficult for cells to uptake glucose. When your cells are resistant to taking in glucose, it becomes very difficult to keep your blood sugar balanced.

Plus, research shows that people who don’t get enough sleep are more likely to have bigger appetites due to the fact that their leptin levels fall. Since leptin is an appetite-regulating hormone, this results in an out-of-control kind of appetite.

Also, if you are a caffeine drinker, a lack of sleep creates a vicious cycle – the more tired you are, the more caffeine you’ll consume to stay awake during the day; but the more caffeine you consume, the harder it’ll be to fall asleep at night.
And speaking of caffeine…

How many milligrams of caffeine do you consume everyday?

Per cup
Brewed coffee: 95-200 mg
Decaf Coffee: 2-12 mg
Black Tea: 14-70 mg
Green Tea: 24-45 mg
Iced Tea: 11-47 mg
Soda: 23-55 mg
Chocolate: 12-20 mg

Caffeine intake increases cortisol which leads to blood sugar imbalance. Caffeine blocks the effects of adenosine- the neurotransmitter that tells you when you are tired. This causes alertness in the short run but overuse of caffeine can cause sleep troubles, making sugar cravings worse.

I eat breakfast everyday:

If you skip breakfast, you are at seriously risk of craving sweet foods. Eating releases dopamine, a chemical involved in moderating impulses and food cravings, and research has shown that people experience a dramatic decline in sweet cravings when they eat breakfast (of any kind).

Even better, when your breakfast is high in protein, you may also experienced less cravings for high-fat foods. A study found that in female participants, high protein breakfast eaters reported less hunger throughout the day and fewer cravings for high-fat snacks, especially in the evening (brain scans backed this up).

How many alcoholic drinks do you consume each week?