If you love sugar and can’t get enough, raise your hand and say “mememememememeeeeee”. I feel ya. I’m an addict too. Actually, sugar is an addictive substance, in case you didn’t know. It’s also the devil.
Before we start talking about the direct link between sugar and aging, let me clarify something first. When I talk about sugar, I mean all those sugary treats you eat, added sugar, sugary drinks…you know, SUGAR!!!
Now that we have that out of the way, let’s talk about the down and dirty of sugar – the sweet poison we can’t stop eating.
So, this is what happens when you eat sugar, like a lot, we’re talking a daily sugar fix (think of that ice cappuccino whipped mocha frappe thingamajingy). I’m gonna get a little scientific on you, but only briefly. Oh, and by the way, this is just what it does to your skin. Let’s not forget that sugar can also cause diabetes, definitely lead to weight gain and tooth decay among other things.
When you eat too much sugar, it goes through a process called glycation: this is what happens when sugar molecules attach to proteins like collagen and elastin, the two things that keep your skin firm, smooth, and bouncy. Once sugar messes with them, they stiffen and break down. The result? Wrinkles, sagging, dullness, and skin that looks older than it should.
No bueno!
And look, I get it – who doesn’t want a piece of birthday cake with chocolate shavings or pumpkin pie with whipped cream at Thanksgiving? I know I still want to enjoy all those festive treats, and the good news is, you can.
Today, I want to share 6 relatively easy ways to stop sugar cravings so you can age gracefully and not look 100 when you’re only 50.
You’re welcome.
sugar and aging: 6 ways to crush cravings
So now that we know how sugar and aging work together, I want to share a few simple things you can start doing today to stop those sugar cravings and slow down aging.
I quit sugar on February 24th of this year (and quit smoking too!!) and here are my results after 30 days. It’s pretty impressive, to be honest.
Eat Protein First
If your meals are mostly carbs and sugar, your blood sugar goes on a rollercoaster. You spike, you crash, and then an hour later, you crave more sugar to pick yourself back up, you spike, you crash, rinse and repeat. You know what I mean.
Protein is the fix. It slows down digestion, keeps you fuller, and balances blood sugar so those out-of-control cravings stop!
Think about it. If you grab a sugar-laden ‘healthy’ muffin for breakfast, you’re going to be hungry again an hour later and reach for more sugar. But if you start your day with eggs, Greek yogurt, or even a protein smoothie, you’ll be steady for hours.
Tip: Make sure every meal has a solid protein source. Chicken, fish, tofu, beans, eggs, cottage cheese. You’ll notice the difference in your cravings almost immediately.
Drink Water Before Snacking
Here’s a fun trick: next time you want something sweet, drink a glass of water first. Why? Because dehydration often disguises itself as hunger, and oddly enough, as humans, we grab quick sugary treats to fill that void.
A lot of people walk around dehydrated without even realizing it. That afternoon craving for candy or cookies? Your body doesn’t need candy; it needs water.
Tip: Keep a big water bottle nearby all day. Before you grab a snack, drink first. Wait ten minutes. If you’re still craving it, then go ahead, but make sure you have a healthy snack on hand. Here are a few healthy snack suggestions for that craving:
- a handful of nuts,
- an apple, a banana, 1/2 cup of strawberries, etc
- some yogurt with berries
- celery and peanut butter
- cheese and fruit plate
- carrot sticks and hummus
- homemade granola
This is a great list to write out on your fridge and make sure your house is always stocked with these healthy snack items.
Another tip you might want to try is adding some frozen berries, cucumber slices or mint leaves to your water, even a squeeze of fresh citrus to spruce it up a bit!
Fill Up with Fibre
Fibre is your best friend when it comes to controlling sugar cravings. It slows down how fast sugar hits your bloodstream, which keeps your energy stable instead of spiking and crashing, which, in turn, keeps those cravings at bay.
Here’s the thing: when your blood sugar is stable, your body doesn’t have crazy cravings. You don’t feel desperate for something sweet, and you make smarter food/snack choices.
Easy ways to get more fibre? Add chia seeds to your smoothie. Toss lentils or beans into a salad. Snack on apples, pears, or raspberries. Even a handful of nuts works.
Pro tip: Try pairing fruit with a protein or healthy fat, like apple slices with nut butter. You’ll feel satisfied and won’t be jonesing for cookies an hour later.
Get Your Rest!
This one surprises people, but sleep and sugar cravings are directly connected. When you don’t get enough rest, the next day you wake up tired and cranky, and your body goes into survival mode. It craves quick fuel, which is usually shitty carbs and sugar.
That’s why, after a late night out with friends, donuts and coffee sound way better than eggs and spinach.
Sleep deprivation also messes with the hormones that control hunger and fullness. That’s a double whammy for sugar cravings.
Pro tip: Even an extra hour of sleep can make a huge difference. Aim for at least 7 hours, and if you can’t, try sneaking in a short nap. Your sweet tooth will calm down, and your skin will thank you for that.
Swap the Treats
Cutting out sugar doesn’t mean you have to cut joy out of your life. It’s about knowing how to make healthier substitutes. If you love chocolate, go for a small square of dark chocolate stuffed inside a date. Thank me later for that one.
If you want a creamy dessert, try some yogurt with berries, sprinkle some cinnamon on that, toss a few nuts in there and poof – you have a delightful, creamy and healthy dessert!
Here’s another little trick. Add a splash of vanilla! Vanilla extract tricks your brain into thinking things taste sweeter than they are.
And let’s not forget that there are literally millions of sugar-free recipes on Pinterest, mostly all healthy. If you are going to use a sugar substitute, please choose wisely. Stevia, monk fruit and allulose are just three good options.
Tip: Keep your favourite “healthier sweets” around so you don’t end up grabbing your keys and jumping in your car to rush to the corner store for a bag of cookies or a chocolate bar. Honestly, the smartest thing to do is to make sure you only have healthy treats and foods in the house.
Know When to Eat Sweets
If you’re going to eat sweets, have them after a balanced meal instead of on an empty stomach. Eating sugar on its own makes your blood sugar spike and crash. Pairing it with protein, fibre, and fat slows down the impact.
So instead of grabbing a chocolate bar at 2 or 3 in the afternoon, save dessert for after lunch or dinner. Your body handles it way better, and you’ll avoid the crazy energy swings. And when I say dessert, I still don’t mean a sugary treat but a healthier alternative, so don’t get too excited.
Tip: Remember to hydrate between meals and fill up on fibre and protein at meal times.
The final results?
So what happens when you stop eating sugar? Oh, you’ll see!! Your skin looks brighter. Puffiness goes down. No more breakouts, and over time, wrinkles don’t show up as fast. All that plus you’re going to have a ton more energy too.
Here are my results after 30 days.
Now, I’m not saying you can never touch sugar again. I’m not perfect. I have. My nemesis is cotton candy when special events happen in my town. I know, crazy.
It’s about being mindful and really paying attention to what you eat and how you grocery shop. It’s about being committed to living a healthy lifestyle and making smart choices for the rest of your life, not just temporarily.
Cutting back on sugar is one of the fastest ways to look younger without spending a fortune on fancy creams.
Final Thoughts on sugar and aging
You will probably always be tempted by sugar, but in time, you’ll have more control over those cravings, and sugar won’t control you. Pick a date on the calendar and commit to quitting sugar and changing your eating habits.
Why not ask a friend or family member to join you and make it a fun challenge?
Whatever you choose, your skin will thank you. Looking younger and feeling better doesn’t have to be complicated, and it all starts with you.
