During the winter months, many celebrate with holiday desserts and wine and keep our spirits up with comfort foods like hot chocolate and gingerbread. Unfortunately, there are several downsides to eating so muchsugar。Chances are, you already know a高糖饮食与您的健康有许多敲门有关like肥胖，，，，心血管疾病and2型糖尿病。But that’s not all. Too much added sugar — found in desserts, candy, fast-food and packaged snacks — could also negatively affect your mood.
冬季抑郁症链接
“对于那些从秋天到冬季开始易于季节性抑郁症的人来说，转向糖果实际上可能会恶化疲劳，食欲的变化，动力和情绪低落等痛苦的症状。”Evan M. Forman，博士，费城德雷克塞尔大学体重，饮食和生活方式科学中心的心理学教授兼创始董事。
虽然糖可以给你一个brief mood boost通过使用感觉良好的化学多巴胺照亮大脑的奖励电路，您吃的糖越多，抑郁症的风险就越多，表明您的风险越大。2020年1月发表在医学假设上的研究。研究作者解释说：“您消耗的糖越多，糖的效果就越少，这意味着您需要更多的糖才能感觉到相同的感觉。”Stephen S. Ilardi，博士，堪萨斯大学劳伦斯大学临床心理学副教授。随着时间的流逝，“这会导致情绪和能量水平更大。”
添加了糖also triggers a toxic process of inflammation in the brain which has been strongly linked to depression, notes Illardi. They also弄乱你的肠道微生物组，，，，which can bring down your mood by altering a line of communication called the gut-brain axis.
WAYS TO CUT BACK ON SUGAR
While you don’t have to give up sweets altogether, many people can benefit from dialing down sugar intake. Start by跟踪您的饮食在像MyFitnessPal这样的应用to get a sense of how much sugar you’re consuming, then try these tips for cutting back:
善待自己的迷你放纵
Ilardi说：“找到一些您绝对喜欢的含糖零食，并允许自己每天沉迷于少量，并完全品尝体验。”美国人普通吃17茶匙(about 71 grams) of sugar each day, which is well over the daily limit of 6 teaspoons (25 grams) for women and 9 teaspoons (38 grams) for men that the World Health Organization (WHO) recommends. To留在安全区，目的是每天吃不超过几块黑巧克力，几个小饼干，一条蛋糕或一杯热巧克力。
将糖果交换为水果
只要有可能，请用fruit，福尔曼说。这天然糖in fruit can satisfy your sugar cravings without the same risks as added sugar, and they come with health benefits since they’re water-rich and high in filling fiber and nutrients. Try replacing sugar in baked goods with applesauce, sharing fresh oranges with loved ones, or making“好奶油”通过将冷冻香蕉与牛奶和诸如富含抗氧化剂的可可粉这样的添加剂混合在一起，以提供更健康的甜点。
注意偷偷摸摸的糖
许多看起来不那么甜的加工食品 - 三明治面包，调味品，甚至意大利面条酱 - 令人惊讶的是added sugar。养成习惯阅读标签在任何罐头或包装的商品上，然后更换添加糖with lower-sugar alternatives, suggests Forman. Think: whole-wheat bread, homemade condiments or canned tomatoes and veggies.
为假期bevs提供香料
High-sugar drinkslike fruit punch, spritzers and dessert coffees can be major downers. Case in point:One studyfinds regularly drinking beverages high in added sugar alone can cause a 20% increase in depression incidence over the next 4–5 years. The fix:喝饮料的饮料刺激了非糖天然风味增强剂伊拉迪说，就像肉桂，香草和薄荷一样。
了解您的触发器
哪些情况或地方往往会使您在糖果上过度使用 - 在年度聚会上的甜点桌或为家人和朋友填满假日罐头？福尔曼说，无论您的触发器如何，它都可以识别它们，以便您可以做好准备。提出策略例如喝一杯水并首先专注于对话，然后再回到甜点桌或简单地购买更少的食物，以免他们在厨房里。
隐藏饼干罐
Keep the sight and smell of tempting high-sugar foods away, and you might少吃他们simply because they’re not on your brain’s radar as much, says Ilardi. Instead of keeping a candy bowl on the counter or box of chocolates on the table,put them away in the pantry or in out-of-reach cupboards。
解锁就像有营养师，教练和教练一样 - 触手可及。去保费获得专家指导和独家工具，可以帮助您实现个人健康目标。
