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I prepared a summary to introduce you to this topic:
The crucial brain reward neurotransmitter activated by addictive drugs is dopamine, specifically in the “second-stage” ventral tegmental area to nucleus accumbens link in the brain’s reward circuitry. This has been learned over many decades of research, and is based upon many congruent findings.
When we crave something, it signals our brain’s demand for a substance or action linked to pleasure or alleviation of discomfort. This demand triggers the release of neurotransmitters like dopamine, which stimulates the brain’s reward pathways, creating a compelling urge for the craved item or activity.
Animal studies have shown that when cortisol is released with chronic stress, changes in the brain’s response can lead to lower dopamine levels and increased cravings. Stress has also been associated with increased levels of the hormone ghrelin, again causing stronger cravings.
Today, Crystal methreleases more dopamine in the brain compared to any other drug. Dopamine is a brain neurotransmitter that serves a number of functions, including the feeling of pleasure. When crystal meth leads to a powerful surge of dopamine in the brain, people feel motivated to seek it out again and again.
Additionally, the intensified dopamine response in the brain that mood-altering drugs produce does not naturally stop once the behaviour is initiated or completed (as is the case with natural reward behaviours such as eating or having sex); as a result, cravings for the rewards associated with the drug continue to occur.
Dopamine affects movement, emotion, learning, reward, and executive functions.High levels may result in impulsiveness and aggression, while low levels may lead to tiredness and a lack of motivation.
High dopamine symptoms include anxiety, excessive energy, insomnia, and hallucinations. Low dopamine levels are associated with brain fog, mood swings, and muscle spasms.
When we constantly overstimulate ourselves with things like excessive screen time, gaming, and unhealthy eating, it can lead to issues like addiction and poor mental health. During a dopamine detox, you have to avoid activities like social media, gaming, junk food, and even work.
Engage in Natural Dopamine-Boosting Activities: Physical exercise, meditation, exposure to sunlight, engaging in hobbies, and listening to music can naturally increase dopamine levels. These activities not only help in elevating mood but also in reducing cravings.
Dr. Andrew Huberman discusses the science of addiction, focusing on the role of dopamine to understand why quick rewards make addiction so hard to combat. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab podcast.
2 Nov 2023
Dr. Andrew Huberman discusses the dopamine-driven cycle of craving and motivation.
Everyday we are influenced by different types of media. In this talk, Khun Punsikorn shared with us about her 1 week social detox journey and what she has rediscovered during that time.
Punsikorn Tiyakorn, known as a part of musical artist group BNK48, she was seen as the ‘top members’ of BNK48, and Pun has one of the highest social media following in BNK48.
This talk was given at a TEDx event using the TED conference format but independently organized by a local community.
How to Detox From Social Media Without Quitting Cold Turkey
by LAUREN LEVINSON facebook pinterest email Favorite
PHOTO: LUMINA/STOCKSY
It’s 9 p.m. on a Friday night, and I’m psyched because I have no plans. “Me” time starts now. My Diptyque candle is lit. Cozy cashmere sweats are on, and I’m curled up under my furry throw blanket. I cue up the latest juicy episode of Riverdale (ready to swoon over Cole Sprouse’s sultry stare) or Unreal (Shiri Appleby really knows how to bring on the crazy).
By 9:45 p.m., I realize I haven’t made it past the first 10 minutes of the show. I’ve been sucked into the social media vortex. It started out innocently enough: I just wanted to check Instagram while the credits were rolling. I saw that a work buddy went on a dreamy vacation to Rome. Oh, her friend was there, too? Let me pop over to that feed next. What an adorable baby. And this wedding hashtag is ah-mazing! Before I know it, I am deep in friends’, acquaintances’, and even strangers’ lives. I’ve spent 45 minutes watching other people rather than the show I’ve been looking forward to seeing all week.
Social media is undoubtedly addictive. In fact, experts have compared phones to slot machines. “It’s a popular addiction right now, one of the still socially acceptable ones,” says Laurie Gerber, an expert life coach of the Handel Group. “We’ve only been in the Information Age for how many years? Our brains are not adjusted to the amount of interesting input that’s possible to take in. You could spend all day on social media and not really get bored. And the smarter the programs get at giving you what they think you want, the harder it will ever be to stop.”
PHOTO: @KRISTENGRACELAM
By now, many writers have shared the head-clearing results of deleting Facebook, Instagram, Twitter, Snapchat, and the like from their lives. I’m sure it feels amazing to be living IRL all of the time. But what if you don’t want to quit cold turkey?
While social media can make me feel crappy at times, especially when I can’t get through a TV episode without opening it or envy someone else’s flawlessly curated life, it’s also entertaining and plain-old fun. I enjoy sharing my travel experiences and getting recommendations from other jet-setters. It’s informative to learn which beauty products and spa treatments those with glowing skin use. And who doesn’t want to know (and shop!) every piece of clothing Aimee Song has on?
If you fall into the camp of people who want to reform their social media habits without deleting the whole damn thing, I’m here to let you know it’s possible. I’ve spent the past two months reforming my digital sharing usage and found methods that actually work.
Here, I’m sharing my chat with some experts and also my own personal journey toward learning how to detox from social media without leaving the virtual world. But first, put down your phone. I need your full attention…
TRACK YOUR HABITS
PHOTO: LEONARDO DE LA CUESTA/GETTY IMAGES
In order to fix a problem, you have to admit you have one. Step one of your social media rehab is checking in with yourself and being honest about what’s not working for you right now.
“The problem is people don’t really understand the consequences of their choices,” says Gerber. “People really don’t understand how good they’d feel if they didn’t drink the night before or stay up late on social media—until they try cold turkey. So I would give everybody the job of, at least, going cold turkey for one week.”
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Try tracking your social media habits for one week, as is. Use it as much or little as you normally would. Then, quit for one week and note how you feel while being detached from it. “Do an experiment with nothing just to see what it brings up, to feel the addiction, to see what the triggers are, to see what you replace it with,” she explains. “Everybody can go a certain amount of time with none.”
Whether you track your observations in a thought log (read about how to do that here), use a traditional journal, or do it on a note-taking app, make sure you’re putting your thoughts on paper. That way, you can study them later and notice how you felt both logged in and out. If being offline conjured up positive feelings, channel that when you return to social as motivation for powering off at times.
CREATE BOUNDARIES
PHOTO: @EMMAHOAREAU
I have two rules I follow every day: I am not allowed to open any social media apps until I’ve woken up, had a cup of coffee, and filled out my daily Panda Planner (a hybrid of a to-do list and a gratitude journal). In the evenings, I am not allowed on social after 10 p.m. Creating these boundaries for myself has helped me to be wildly successful with limiting my social media habits. Before making these rules, I often missed gym classes in the morning watching Instagram Stories and was kept up at night after being stimulated from my blue-lit screen.
Once you have studied your social media habits, create boundaries that make sense for you. “You can either design the time you do it or the time you don’t do it—it just depends on your issue,” Gerber explains. “You could go, ‘I’m allowed to go on Instagram but not Snapchat.’ Some people might go, ‘I only do it on weekends.’ Whatever. It’s so individual—you have to nail your own actual issues.”
Panda Planner Pro Non-Dated Daily Planner ($30)
CHANGE THE WAY YOU VIEW SOCIAL
PHOTO: @ALESSANDRAGL
Since I have to “earn” my social media time, as Gerber describes, I see it as a privilege more than an entitlement. This makes me appreciate my time on the sites more. I can relish in responding to messages on Instagram, uploading videos I’ve saved for Instagram Stories, or reading the comments in my favorite Facebook groups.
“Use it as a reward that you earn by doing the other things that make you proud,” Gerber explains. “If you cast it that way, use it that way, and are disciplined, not only will you enjoy the reward more, but you will also enjoy that you are fulfilling your more heartfelt dreams by doing what you wish you’d do before giving yourself the reward.”
INVEST IN A TIMER
Oveki Kitchen Timer ($20)
Another tool to invest in is a timer to alert you when you’ve gone over your allotted time.
Lindsay Tulchin, Ph.D., a clinical psychologist with a degree in cognitive behavioral therapy (CBT), advises setting aside a certain amount of time every day for social media and literally timing it.
“Don’t do anything other than social media during those times,” she says. “Get it all out there. Get bored of it. Then, any other time you have the urge to go on social media, say to yourself, ‘This can wait until my next session.’ That way you don’t feel as if you are depleting yourself of the time on the apps, but you are more purposeful about when you are doing it.”
Antonki Kitchen Timer ($10)
USE OTHER APPS TO LIMIT YOUR TIME
PHOTO: NOMAD/GETTY IMAGES
Every expert agrees: If you can’t shut the social sites on your own, download an app that will help you.
Hitha Palepu, millennial mother, author of How to Pack, and creator of her own lifestyle site that often features time-saving strategies, swears by Moment, an app that limits your time on designated apps.
“Moment has been a game changer for breaking my iPhone addiction,” Palepu notes. “I adjusted my setting to exclude Otto Radio (my app for audiobooks), Google Maps, and Evernote, and to set my on-screen time to just three hours. The first day I used it, I hit my limit before noon, which was slightly terrifying. The app has helped me break my mindless Instagram scrolling and email refreshing, allowing me to be far more productive and mindful with my time.” (By the way, Palepu still maintains a community of over 43K Instagram followers, even while cutting back on her time on the ‘gram.)
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Other apps to try include Flipd (locks you out of your phone for a certain amount of time), Offtime (blocks you from distracting apps), and StayOnTask (checks in to make sure you have not gone off task and started playing on social).
HAVE A DESIGNATED DETOX DAY
PHOTO: @EGGCANVAS
Deleting Instagram on Sundays has been hugely head-clearing for me. I don’t do it every week, but I know it’s a plan I can return to when I’m feeling virtually oversaturated. Plus, it makes Mondays more exciting since I can read up on how my social community spent the tail end of their weekends.
“If you add another step between your thumb and Instagram (i.e., going to the app store to re-download), you have more time to ask yourself, ‘Is this really what I want to be doing right now, or is this just a habit when I’m bored?'” offers Tulchin, who is a fan of one-day breaks. “Most people end up mindlessly scrolling because the act of clicking the app is a learned habitual behavior, meaning it’s not always totally conscious! If you set up your environment to make scrolling a conscious decision, you set yourself up to be more successful in detoxing.”
PUT YOUR PHONE AWAY
PHOTO: @CLAIRE_MOST
Palepu swears by keeping her phone in another room when she is spending time with her son or doing anything else that needs her full attention. I’ve recently adopted this method and found it much easier to finish tasks (like writing this story!), eat dinner with my husband, or, yes, watch Riverdale.
“It’s hard to fathom being more than an arm’s length away from your phone, but it can actually be super liberating!” says Tulchin. “Designate a couple hours either at night or on a weekend to put your phone as far away from you as physically possible. Turn it on Do Not Disturb mode and turn your full attention toward something else. Whether it’s watching a show, talking with a friend/partner (in person), reading, taking a bath, or doing a face mask, you will be amazed by how much more fulfilling these activities will feel without having the distraction of your phone nearby.”
BE PICKY ABOUT WHO YOU FOLLOW
PHOTO: LUMINA/STOCKSY
If you’re going to limit your time on social, then make sure you’re actually enjoying what you consume. “My across-the-board rule for my clients is do not consume any media that doesn’t make you feel good. Period,” notes Gerber. “But you have to be present enough and honest enough that you know how you feel and you tell the truth about how you feel to yourself.”
One way I have monitored this is to unfollow more people on social. Has that caused more people to unfollow me? Yes. But I am generally happier engaging with an edited audience on the apps than a mass one, so it’s worth it. Facebook and Instagram also both have “snooze” functions, which offer the ability to mute profiles without unfriending or unfollowing them (and potentially offending someone).
“If you end up skipping someone’s Stories because you are uninterested in what they are posting, unfollow!” instructs Tulchin. “Only follow people who you truly care about or provide you with real inspiration (e.g., fashion, exercise, food, work, etc.).” This advice seems obvious, but often we forget to filter our thousands of “friends” in addition to our photos.
HAVE A CONSEQUENCE
PHOTO: J LEE / THE/THIRTY
Let’s say you go over your designated scrolling session, ignore your tracking app, or use it outside of your set time online. Make sure there is a repercussion for your actions.
Gerber offers ideas for your consequence: losing your coffee or social media (entirely) the next day, having to put your favorite pair of shoes out on the street (harsh), or wearing your hair in silly pigtails. “It should be something annoying but not punitive that will remind you to stick the new idea that you thought would be good for you,” she explains.
She also recommends finding a buddy to hold you accountable. “You have to be accountable to someone,” Gerber notes. “And it’s more fun if you have a buddy or a group. Everybody wants to break a bad habit—everyone on the planet! So don’t tell me there isn’t a buddy for you.” My husband is my buddy, and he will be quick to tell me when I’m zoning out scrolling.
KNOW THAT THE POWER TO POWER DOWN IS ALL YOURS
PHOTO: @THATCURLYTOP
At the end of the day, it’s up to you to ensure you’re living your real life—instead of your virtual one. Taking control of your time on social media will empower you.
“You learn that you’re a person who can make those choices,” says Gerber. “You’re teaching yourself that you have that type of authorship over your own hand. That is the best benefit of all—you’re proving to yourself, moment by moment, about your own power.”
Addiction impacts the brain on many levels. The chemical compounds in stimulants, nicotine, opioids, alcohol, and sedatives enter the brain and bloodstream upon use. Once a chemical enters the brain, it can cause people to lose control of their impulses or crave a harmful substance.
When someone develops an addiction, the brain craves the reward of the substance. This is due to the intense stimulation of the brain’s reward system. In response, many continue use of the substance, unlocking a host of euphoric feelings and strange behavioural traits. Long-term addiction can have severe outcomes, such as brain damage, and can even result in death.
The Biochemistry of Addiction
The brain responds to addiction based on a number of factors, such as the type and number of drugs used, the frequency, and the stage of addiction. For example, if someone uses cocaine, they will notice a feeling of euphoria. This occurs because cocaine is psychoactive and impacts the area of the brain that controls pleasure and motivation. Therefore, there is a short, but powerful burst of dopamine—the chemical that causes many to feel euphoric. This feeling can be so intense that a strong desire to continue using may form.
The more someone abuses a drug, the more they may continue using it, unless they get help overcoming a life-threatening addiction. Once the chemical has affected the brain, individuals can feel physical symptoms, as well as the impact of the chemical throughout their nervous system. These can include a rapid heartbeat, paranoia, nausea, hallucinations, and other disturbing sensations the individual has little control over. He or she may become consumed with abusing the substance to maintain their habit, no matter the cost. As a result of this powerful grip of substance abuse, individuals can begin acting in unrecognizable ways, concerning friends and family.
Rewarding The Brain: How Addictions Develop
The brain regulates temperature, emotions, decision-making, breathing and coordination. This major organ in the body also impacts physical sensations in the body, emotions, cravings, compulsions and habits. Under the influence of a powerful, but harmful chemical, individuals abusing substances like benzodiazepines or heroin can alter the function of their brain.
Drugs interact with the limbic system in the brain to release strong feel-good emotions, affecting the individual’s body and mind. Our brains reward us when we do something that brings us pleasure. To illustrate, individuals continue taking drugs to support the intense feel good emotions the brain releases, thus creating a cycle of drug use and intense highs. Eventually, they take the drug just to feel normal.
The Brain, Addiction, and Withdrawal
As a consequence of drug addiction, the brain rewards the brain. It encourages drug addiction, keeping the individual in a cycle of highs and lows, on an emotional roller-coaster, feeling desperation and depression without it. Once someone suddenly stops, there are harsh mental, physical, and emotional results. Individuals may experience distressing symptoms they cannot ignore for some substances, withdrawal symptoms are generally stronger for some substances than others.
At the point of withdrawal, someone who stop using heroin feels intense cravings, depression, anxiety and sweating. Much of this is due to the rewiring of the brain after extended heroin use. In this stage, the individual may not have a full-blown addiction, but may have developed a tolerance or dependency. Over time, the high volume of chemicals floods the brain, causing it to adapt to the mental effects of the substance. The brain then reduces its production of neurotransmitters, or chemical messengers in the brain. Withdrawal symptoms often need professional treatment, which can significantly help reduce the chance of relapse and the risks of stroke or heart attacks.
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Brain Therapies for Addiction
When someone battling addiction enters a facility, they receive medication and have access to innovative treatments. A common treatment to stabilize and soothe the brain after addiction is biofeedback therapy. This allows a professional to monitors the brain. They can figure out how to improve brain activity, reducing the effects of addiction and unhealthy impulses. Two common types include neurofeedback and biofeedback.
Biofeedback uses what is called Electroencephalograms (EEG). EEGs are typically used to help individuals who have suffered traumatic brain injuries and can be helpful to individuals with obsessive compulsive disorders and other brain disorders. Biofeedback reduces stress and reduces involuntary functions, as a professional monitor the brain with electric sensors on the individual’s skin. This therapy includes meditation, guided imagery and muscle relaxation.
When this is combined with therapies like cognitive behavioral therapy (CBT), or dialectical behavioral therapy, biofeedback both improves the individual’s involuntary functions, like heartbeat, blood pressure, and muscle contraction. Neurofeedback, or EEQ therapy, is a type of biofeedback. This therapy is a brain training treatment which improves its function. In the case of addiction, this therapy monitors the brain’s activity like biofeedback does. It helps patients to reduce stress and anxiety and can treat compulsions. The end result of both therapies is the administrator rewarding the brain to recover how it functions.
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Struggling with addiction has devastating and complicated long-term effects. The best way to overcome substance use disorders is to get professional treatment. This allows individuals to get unique treatment, physical and psychological help, and a deeper understanding of their addiction. Get treatment done the correct way and contact a dedicated provider for your options.
Eating too much sugar can seriously affect your health. What will happen to your heart, brain, and skin, if you quit sugar at least for a week? Eating too much sugar leads to weight gain, sharp mood swings, and even addiction. Some nutritionists consider sugar to be even more dangerous than fat, but we still don’t pay enough attention to the amount of sugar we consume every day.
What will happen to you if you quit sugar at least for a week? Well, the changes are going to be incredible! We’re going to tell you how you’ll feel if you stop eating donuts and if it’s even worth the effort.
TIMESTAMPS You’ll overcome a serious addiction 0:55 Your breath will be better 1:33 You’ll increase your brain power 2:13 You’ll be less likely to have Alzheimer’s disease 2:44 Your skin will look younger 3:11 Your heart will thank you 3:36 You’ll have less bad cholesterol 4:09 You’ll have a much better mood 4:29 You’ll finally get a good sleep 5:04 You’ll be less likely to have diabetes 5:35 You’ll lower the risk of having cancer 6:03 Your eyesight will be sharper 6:23 You’ll lose weight fast 6:50 You’ll see your doctor less often 7:22 You’ll save a crazy amount of money 7:57
SUMMARY – Studies show (and that might sound shocking) that sugar is actually more addictive than cocaine! Lab rats were given cocaine until they became addicted to it. – Sugar is often linked to the development of numerous lung conditions, so lowering sugar intake results in weakening asthma symptoms. – Studies have shown that sugar hinders such activities as learning and memorizing things. – A study in the American Journal of Clinical Nutrition suggests that giving up sugar may result in your acne disappearing. Sugar is inflammatory, and inflammation is known as a cause of acne. – People who eat too much sugar have a much higher risk of having a heart attack. – High sugar intake raises levels of bad cholesterol and blood fats that can clog your blood vessels, leading to severe heart conditions that can be a huge threat to your life. – Studies found that people, who eat very little sugar or none at all, are rarely diagnosed with depression. – You will be very active throughout the day and ready to sleep when the bedtime comes. Your day/night cycle will be more naturally balanced. – When you eat too much glucose, high insulin resistance develops. It means that sugar can’t get into your cells and can get stuck in the bloodstream. – Pancreatic cancer is often linked to high sugar intake. However, the results of the studies haven’t been entirely consistent; it’s better not to take the risk on this one. – Sugar also affects the health of your eyes. Fluctuations of insulin and glucose levels lead to vessel damage and decrease blood supply to your eyes. – When you eat a lot of sugar, especially fructose, you are very likely to overeat. The pancreas is forced to produce more insulin, so other hormones that regulate metabolism, digestion, and weight are neglected. – Your immune system is seriously affected by consumption of large amounts of sugar. You are protected from bacteria and viruses by white blood cells. – Stop eating sugar and spending money on doctors, dentists, those expensive acne concealers and sweet food and drinks that only harm you.
Have you ever tried to stop eating sugar? Tell us about your experience !
We’ve heard for years about the dangers of eating too much fat or salt. But there have never been recommended limits for sugar on Canadian food labels, despite emerging research that suggests the sweet stuff may be making more of us fat and sick. In the fifth estate’s season premiere, Gillian Findlay digs into the surprising science — and the reaction from the food industry — to reveal The Secrets of Sugar. Has the sugar industry been hiding an unsavoury truth from consumers?
A small but influential group of medical researchers is stirring up the health debate, linking sugar not just to rising obesity rates but also to a host of diseases including cancer, heart disease and Alzheimer’s.
We put a family of four on a healthy diet to try to beat their sugar habit and track the surprising results. We talk to leading scientists – and their critics. And we ask the food industry why those ingredient labels are far from clear when it comes to how much sugar is really on your plate.
This video shows how Sugar leads to the same problems as Alcohol by examining the Biochemistry.
Watch “The Skinny on Obesity” with Dr. Lustig: http://www.uctv.tv/skinny-on-obesity Robert H. Lustig, MD, UCSF Professor of Pediatrics in the Division of Endocrinology, explores the damage caused by sugary foods. He argues that fructose (too much) and fiber (not enough) appear to be cornerstones of the obesity epidemic through their effects on insulin. Series: UCSF Mini Medical School for the Public [7/2009] [Health and Medicine] [Show ID: 16717]
When you eat something loaded with sugar, your taste buds, your gut and your brain all take notice. This activation of your reward system is not unlike how bodies process addictive substances such as alcohol or nicotine — an overload of sugar spikes dopamine levels and leaves you craving more. Nicole Avena explains why sweets and treats should be enjoyed in moderation.
Task 1. Comprehension. Watch the video and answer these questions:
1-Sugars are ________________ processed foods such as tomato sauce, dried fruit, and granola bars.
a-Added to
b-Removed from
c-Neither added to nor removed from
d-Activated in
2-Sugar ___________ the brain’s reward system.
a-Destroys
b-Represses
c-Activates
d-Does nothing to
3-Overstimulation of the reward system may result in
a-Loss of control
b-Craving
c-Increased tolerance
d-All of the above
4-What important chemical in the brain is changed in response to sugar ingestion?
a-Melanin
b-Insulin
c-Urea
d-Dopamine
5-What kind of diet has an effect in the brain that is similar to eating a balanced meal?
a-Eating sugary foods once in a while
b-Eating sugary foods all the time
c-Eating only processed foods
d-Eating about 4 sugar cubes before each meal
6-Using the information from the video, briefly describe how eating sugar can lead to greater cravings, loss of control, and increased tolerance.
7-Sugar consumption causes distinct changes to the brain’s reward system. What other stimuli activate this system and what are similar behaviors seen between them and sugar overconsumption?
8-How does brain signaling differ between chronic sugar overconsumption and a regular balanced meal?
Task 2. Research, Writing & Speaking.
Additional Resources for you to Explore
Dr. Avena’s website has links to new research and articles about the effects of sugar on the brain and behavior, and how this can influence body weight.
Want to learn more about the adverse effects of sugar? Read Food Junkie, Dr. Avena’s blog on Psychology Today. Here is one post that is particularly relevant: Sugar Cravings: How sugar cravings sabotage your health, hormone balance & weight loss, by Dr. Nicole Avena and Dr. Sara Gottfried.
Watch this video from The National on how food manufactures have tweaked products to increase the addictive nature of processed foods.
For an in-depth presentation on the research surrounding sugar overconsumption, watch Dr. Nicole Avena speak at the Obesity Action Coalition on current data and how too much sugar can be particularly detrimental to our society as a whole.
Click this link to a short video and article by Everyday Health on a study showing how milkshakes high in carbohydrates enhances the brain reward system and increases eating.
Learn more specific information by checking out Natural Reward Pathways Exist in the Brain. Be sure to go through “The Reward Pathway Reinforces Behavior” tutorial on this page to see how foods high in sugar affect the reward pathways.
Task 3. Discussion, Writing & Speaking.
Many grocery store items contain foods loaded with sugars. What is currently being done to reduce the amount of added sugar both nationally and abroad and what else should be done?
comment 1: A lot of foods have natural sugar in them since these producers create glucose or sugar for energy and to act as their food. If there is any solutions to lessen the amount of sugars in our food then the first initiative to do is to grow our food more naturally and not add anymore sugar onto the food so do not add that additional sugar onto your cornflakes. Another important thing to do is to stop having a sedentary lifestyle since if we exercise more then the more ability that we will have to digest more sugars and actually enjoy healthier meals because of the accomplishment of movement. Then there is the increased laws and restrictions that prevent companies from lying to the public and doctoring food labels.
comment 2: In Italy the rate of people, especially kids, affected by overweight and obesity problems, diabetics, etc. is increasing. I have noticed some measures: -Local kindergartens giving fruit to kids for free; -Labels on products show the ingredients of the foods quite clearly. What should be done? Work on education and awareness: -to provide people and kids with all the information they need in order to be aware of what they eat;-to educate people on a good food culture and make them appreciate really good and high quality food/beverage and educated on consumption of healthier food through specific campaigns (use of healthy products, recipes,… ) -to support healthier lifestyles. Adopt more specific laws and restrictions: -to oblige companies who produce sugary foods to underline the amount of sugar which is contained per serving and what this means in terms of GDA and underline that a product has added sugar or other artificial substances; -more controls and strict penalties.
comment 3: I am surprised by the number of people who say that it is someone’s choice to eat or not eat healthy. What about people with low economic status? Here in the Netherlands and I think in more countries the McDonalds promote their burgers by naming them euroknallers and offer the burger for 1 euro. A couple of years ago fruit was more expensive then this, it changed slowely, but still there is more behind a choice for eating healthy or unhealty food. Besides low economic status and people who really have less money to spend, the real quastion is what makes food healthy? Because as far as I know there are severel episodes and documentary’s about how biological is really not that biological and how raw food often contains a lot of pesticides. Now it does contain sugars but in a different way, still it can be harmful if you eat food that is contaminated with other harmfull substances
comment 4: The FDA has started printing labels with “added sugars”. And the TOS has along side with the FDA is bringing about the “cap and trade” policy to reduce the amount of added sugars in per density of the foods. Apart from this there is education and awareness campaigns that go on throughout the world educating people about the ill-effects of added sugars one of the major causes of type2 diabetes. People should be given a food challenge additionally to try and change their psyche about sugary foods and that they can changer heir food habits easily if they wanted to.
comment 5: Labelling of foods doesn’t help children understand the differences between sugary and healthy foods. It is very difficult for a child to understand how much sugar is placed in different food items. The world doesn’t need to change but it must work harder at encouraging informed choice of our most vulnerable members – and to which many of these sugary foods are targeted.
comment 6: Many food companies are working to substitute refined sugars with natural ones like fructose or even Stevia. We should educate more about the short and long term benefits of eating balanced foods and most importantly, make it accessible for everyone at school, work, and public places.
Anyone who’s ever tried to quit sugar only to be confronted with a plate of cupcakes in the office break room knows that cravings are powerful. Sometimes even irresistible, we hear (as we lick chocolate frosting off our lips). But it turns out there may be a very simple solution to resisting our urges, sugar-laden and others—and it takes just three minutes.
The cure for cravings? A three-minute game of Tetris, according to research recently published in the journal AddictiveBehaviors. And it can help with cravings beyond just the cupcake variety—for the study, scientists from Plymouth University and Queensland University of Technology, Australia looked at cravings for food, drink, alcohol, nicotine, caffeine, sex, exercise and gaming. Seven times a day, 31 undergraduate participants were prompted via SMS message to report their craving target, the strength of the craving, whether they indulged their previous craving, and whether they were under the influence of alcohol. Then, 15 of the participants (those in the “intervention” condition) were prompted to play Tetris for three minute before again reporting on their craving.
Not only did the researchers find that playing Tetris decreased cravings by 13.9 percent, the game’s benefits didn’t diminish over the course of week—promising evidence that it’s not the novelty of the intervention that helped participants reduce cravings. So why Tetris? Turns out, it’s hard to fantasize about a cupcake in vivid detail when your brain is busy with something equally captivating.
“We think the Tetris effect happens because craving involves imagining the experience of consuming a particular substance or indulging in a particular activity,” Professor Jackie Andrade from the School of Psychology and the Cognition Institute at Plymouth University said in Science Daily. “Playing a visually interesting game like Tetris occupies the mental processes that support that imagery; it is hard to imagine something vividly and play Tetris at the same time.”
Other visually interesting games may have the same benefit, so if Tetris isn’t your thing, I’ll be waiting for you to join me for a game of Draw Something.
We’ve heard for years about the dangers of eating too much fat or salt. But there have never been recommended limits for sugar on Canadian food labels, despite emerging research that suggests the sweet stuff may be making more of us fat and sick. In the fifth estate’s season premiere, Gillian Findlay digs into the surprising science — and the reaction from the food industry — to reveal The Secrets of Sugar. Has the sugar industry been hiding an unsavoury truth from consumers?
A small but influential group of medical researchers is stirring up the health debate, linking sugar not just to rising obesity rates but also to a host of diseases including cancer, heart disease and Alzheimer’s.
We put a family of four on a healthy diet to try to beat their sugar habit and track the surprising results. We talk to leading scientists – and their critics. And we ask the food industry why those ingredient labels are far from clear when it comes to how much sugar is really on your plate.
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