The more research I do on cravings the more I realize that they are a reflection of an imbalance in the body.  Unfortunately the things we crave are often the things that are really bad for us, and honestly, we all know that.  How many of you are craving a celery stick right now, or some kale?  Most often cravings come in the form of chocolate, donuts, French fries, chips and junk food; in other words sugary, fatty foods.

When you are craving something “bad” it suggests some kind of imbalance in your body.   But what can you do about it?  Usually the imbalances that cause these cravings are hormonal and we are not even aware how they get started.  Often, when people think of hormones, they think of pimples, puberty, pregnancy and menopause.  However, hormones are continually adjusting within in your body minute by minute.   There are many things that can throw off your natural hormonal balance throughout the day.  If you become aware of the potential causes of the imbalance, you can look for ways to manage them that do not involve massive caloric intake.

STRESS: Too much stress, whether physical or emotional, triggers production of the hormone cortisol which signals the brain to seek out comfort foods loaded with sugar and fat.

SUGGESTION:

DO take 10 minutes every day to just breathe.  Find a quiet place, close your eyes and focus on your breathing.  Try to clear your mind and completely relax.

DO make a CD of your favorite music to listen to while commuting, doing housework, or during any activity.  Music can help you to mentally escape.

DO pick up a copy of that book you have been meaning to read.  Getting “lost” in a great book is a wonderful stress reliever.  Many bestsellers are available at your local library or a used book store so there is no need to spend a lot money on this.

DO write down 5 things you are thankful for every day.  Focusing on the positive things in life reduces your stress level significantly.

DO hug someone you love; your spouse, your kids, your friends or your pet.  The feeling of being physically connected to other beings is a great stress reliever.

LOW CALORIE DIETS Significantly reducing caloric intake decreases production of the hormone leptin, an important hormone that sends a signal to your brain to tell you that you are “full”.  A lack of leptin can trigger binge eating, a very common “side effect” of restrictive diets.

SUGGESTION:

DO increase your daily intake of fruits and vegetables.  Not only are they extremely filling, they are loaded with nutrients and a lack of nutrients is what triggers the “hungry” signal in the brain.

DO choose multigrain products.  Every grain has a different nutritional profile so the more variety you have, the more satisfied your body will be.  Millet, Quinoa (keen-wah) and Barley are 3 excellent grains to try to incorporate into your diet.

DO add raw nuts and seeds to your diet.  Fat is the slowest nutrient to digest so when you eat good fats, like those found in nuts and seeds, you will feel full and satisfied longer.  Your brain also needs these good fats to function properly

DO keep a journal of everything you eat.  Studies show that people who record the food they consume throughout the day have a much higher success rate with their weight loss efforts.

DO eat when you feel hungry.  Restricting foods can put your body into “starvation mode” which will trigger the body to store fat, the opposite of what you are trying to achieve.

INSUFFICIENT SLEEP: Lack of sleep also reduces levels of the hormone leptin which can lead to overeating and weight gain.  This physical stress will also lead to fatigue which will likely be followed excessive consumption of coffee, energy drinks or sugary foods.

SUGGESTION:

DO decide on an appropriate time to go to bed to allow for 7-8 hours sleep and stick to it.

DO read a good book before you go to sleep.  Reading takes your mind off the events of the day and allows you to slip into a calmer world.

DO limit the amount of fluids consumed in the evening to avoid late night trips to the bathroom.

DO make a “to-do” list for the next day so you are not lying in bed thinking about the tasks that need to be accomplished.

DO take a mid-day nap if necessary.  This may be challenging in an office but if you can find a quiet place, even a park bench, this may help you get through the rest of the day.  However, don’t forget to set an alarm.

TOO MUCH SUGAR: Indulging in sugar-laden foods and drinking excessive amounts of coffee leads to an overproduction of the hormone insulin.  This causes blood sugar levels to go on a roller coaster ride causing a host of problems including hypoglycemia (which leads to more sugar cravings) and potentially, over the long term, Type II Diabetes.

SUGGESTION:

DO eat plenty of fresh fruit.  Although fruit is loaded with natural sugars, because of its high fiber content most fruits have a low glycemic index rating and don’t spike blood sugar levels.  Berries are among the best choices.  Limit tropical fruits due to their higher sugar content.

DO eat raw nuts and seeds which have healthy fats.  Sometimes a sugar craving is caused by not consuming enough good fat.  The body needs a certain amount of healthy fat for fuel every day but our bodies often confuse this deficit for a need for sugar because it is a very “quick” fuel.

DO eat dark chocolate.  Pure cocoa has one of the highest antioxidant ratings.  It also has a good amount of protein and other nutrients.  Look for 70% pure cocoa or higher.  .

LITTLE or NO EXERCISE: Lack of exercise leads to reduced levels of the hormones dopamine, serotonin and endorphins in the brain.  These are the “feel good” hormones and a lack of them can lead to the desire for simple carbohydrate foods like cookies, donuts and cakes.

SUGGESTION:

DO park further away from work or get off the bus one stop earlier and walk the extra distance.

DO take the stairs whenever possible

DO get an “exercise buddy” to keep you accountable and motivated.

DO set realistic goals that you can fit into your lifestyle.  Start with 15-20 minutes – 3 times a week and build from there.

DO create a reward system for yourself.  Keep a chart of your exercise and every time you hit a certain milestone, e.g. walking a total of 10 miles, reward yourself.  Try to choose rewards that are not related to food

Linda Miner

Registered Nutritional Counselor

RNC, CHN, RSNA, CMTA, BA

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*NOTE:  This opinion expressed here is that of the author based on her research and personal experience.  It is not intended to replace your own personal research or the opinion of your physician.  You should always check with your physician and/or pharmacist before changing your diet, starting an exercise programs or taking any supplements.  Please be aware that some foods and natural supplements may interact with prescription medication.