In this guide
We often choose sweet things when tired or tense. The short pleasure can return as an energy dip and a new craving. You do not have to ban sugar, but reduce what builds up most: sweetened drinks and snacks.
Reduce hidden sugar
WHO advises that free sugars stay below 10 percent of daily energy. Start with drinks.
- Swap sweetened juices for water, sparkling water or unsweetened tea.
- Read the labels of sauces, yoghurts and cereals.
- Eat sweet foods with a meal, not on an empty stomach.
A meal for steadier energy
Combine protein, fibre and healthy fats: eggs, yoghurt, legumes, nuts, vegetables and whole grains. Such meals raise blood sugar more slowly and keep you full.
Ten minutes to calm down
- Five minutes of walking in fresh air.
- Three minutes of slow breathing: in for four, out for six.
- Two minutes of writing what you really need: rest, food, a chat?
Tea instead of a sweet drink
You can compare Aloe Blossom Herbal Tea as a warm caffeine free drink instead of a sweetened one, after checking its ingredients and without adding sugar.
If low mood, anxiety or loss of interest persists, talk to a doctor.
This week pick one ritual: water instead of juice at lunch, or a ten minute walk when you crave something sweet. Note your energy level at 3 pm before and after the change. Small experiments give you your own data, better than general advice.
Common questions
Do I have to cut out sugar completely?
No. The aim is to reduce free sugars, especially in drinks, not to ban all sweetness.
What if low mood is persistent?
Talk to a doctor or psychologist. A diet change is not a replacement for professional help.
Before first use
Choose products for your dietary routine and care needs. Follow a healthcare professional’s advice for diagnosis and treatment of symptoms. Check suitability first during pregnancy and for use by children.
