Today in class we narrowed down our research on addiction and withdrawal symptoms in relation to sugar. We then decided on our weekly tasks for our 21 day challenge to reduce sugar consumption through our app (below).
21 Day Challenge Task Research and Development
Breaking a habit secondary research
- Commit to a goal
- Understand the habit
- Examine the context of your habit
- Make a plan
- Visualise success
- Practice mindfulness
- Change your environment
- Create barriers to the habit
- Reward success
Sugar withdrawal symptoms secondary research
Symptoms can be worse if you go cold turkey on quitting sugar Anger, Anxiety, Appetite changes, Cravings, Depression, Dizziness, Fatigue, Flu-like, Headaches, Insomnia, Mood swings, Shakes, Sleep changes, Weight changes “Some people felt considerably better and were virtually withdrawalsymptom free within a few days, while it took others up to a full month to feel completely natural and detoxified from sugar” “the reason people experience withdrawal symptoms in the first place is largely based on individual sensitivity as well as dopamine” “To help address this problem, it is recommended to consume lean protein, fruits like blueberries and apples, as well as nuts for additional nutrients” “Additionally if you are a big soda drinker and/or like energy drinks, you could also be experiencing caffeine withdrawals; this is something to consider”
Breaking up with sugar, 21 day chosen weekly tasks
# Week 1 (Fizzy)
- No fizzy drinks or juice (caffeine withdrawals can be complemented with tea or coffee but no sugar)
- Increase fruit intake (replace sugar cravings from drinks)
- Prepare healthy snacks (dark chocolate, fruit)
- Make all your lunches this week
- 15 minutes a day exercise (supplementing dopamine)
# Week 2 (Junk Food)
- No junk food
- Increase vegetables
- Prepare healthy snacks (nuts, vegetables)
- Make all your meals this week
- 30 minutes a day exercise (supplementing dopamine)
# Week 3 (Hidden sugars, simple carbs)
- Eliminate white breads and rice (slower release of blood sugar)
- No condiments with any meals (tomato sauce, pasta sauce, add spices)
- Breakfast oat challenge (with fruits for sugars cinnamon)
- 45 minutes a day of exercise (supplementing dopamine)
- Share with one person today your sugar experience
- No fizzy drinks or juice (caffeine withdrawals can be complemented with tea or coffee but no sugar)
- Increase fruit intake (replace sugar cravings from drinks)
- Prepare healthy snacks (dark chocolate, fruit)
- Make all your lunches this week
- 15 minutes a day exercise (supplementing dopamine)
# Week 2 (Junk Food)
- No junk food
- Increase vegetables
- Prepare healthy snacks (nuts, vegetables)
- Make all your meals this week
- 30 minutes a day exercise (supplementing dopamine)
# Week 3 (Hidden sugars, simple carbs)
- Eliminate white breads and rice (slower release of blood sugar)
- No condiments with any meals (tomato sauce, pasta sauce, add spices)
- Breakfast oat challenge (with fruits for sugars cinnamon)
- 45 minutes a day of exercise (supplementing dopamine)
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