HOME > NOURISHING NEWS
December 2025
Tips to Boost Energy & Combat Sugar Cravings
Lack of energy can be a challenge, especially as we age. It is often driven by changes in metabolism, hormones, and lifestyle. Sugar cravings are an issue for approximately 45% of the population. Overconsumption of sweets can lead to weight gain, type 2 diabetes, other health issues and possibly low energy levels. Here are some nutrition & lifestyle tips to boost energy and combat sugar cravings.
Energy Boosting & Curbing Sugar Cravings Nutrition Tips
- Build Balanced Meals – Balanced meals that include lean protein, whole grains & healthy fats help stabilize blood sugar, maintain energy levels, and reduce cravings.
- Avoid Skipping Meals – Blood sugar levels can drop resulting in sugar cravings and fatigue. Smaller balanced meals (every 3-5 hrs) will help maintain sugar, ward off cravings, and boost energy. Don’t forget breakfast to jump start your day!
- Keep Hydrated – Dehydration is a surprising cause of fatigue. Try to drink water, adding citrus, mint or cucumber for a refreshing twist! Aim for 8 cups throughout the day.
- Be Mindful of Gut Health –A healthy microbiome reduces inflammation & optimizes nutrient absorption, enhancing energy levels. Emerging research suggests an imbalance of gut bacteria can impact sugar cravings. Include fermented foods such as yogurt, kefir and kimchi to promote gut health.
- Optimize Magnesium and B12 – Magnesium helps convert food to energy, while B12 is essential in energy production. Magnesium deficiency has been linked to sugar cravings. Choose magnesium-rich foods such as green leafy vegetables & black beans, along with fish, eggs and dairy, to boost B12.
- Limit Sugar & Artificial Sweeteners – Research suggests both can increase sugar cravings by prolonging a desire for sweets. Choose naturally sweet fruit to satisfy the desire for sweets. Pair fruit with protein to maintain blood sugar levels and energy. Fresh berries with plain LF Greek yogurt is a great snack!
- Limit Alcohol & Caffeine – Alcohol promotes dehydration and disrupts sleep. Caffeine can boost energy; however, excessive intake may lead to energy crashes & poor sleep.
Lifestyle & Other Influences
- Manage Stress – Chronic stress increases hormones linked to cravings and depletes energy. Meditation, tai chi, and deep breathing can reduce stress.
- Adequate Sleep – Poor sleep or lack of sleep is a major cause of fatigue and it can affect hormones that increase the desire for sweets. Aim for 7-8 hours of quality sleep. A consistent sleep pattern may help improve sleep.
- Stay Active – Exercise enhances energy and may reduce cravings for sweets. It can also help reduce stress, associated with cravings and energy. Check with your physician regarding exercise.
- Thyroid Health – Hormone imbalances can impact energy. If you’ve made nutrition and lifestyle changes and low energy levels continue, consult your physician.
NOURISHING NEWS ARCHIVES
