What causes food C-R-A-V-I-N-G-S?
The truth is, we ALLexperience food cravings every now and then 🤪
They're tough to ignore, and they usually emerge as an intense or urgent need for a particular type of food.
Males are more likely to crave savory foods, whereas females are more likely to crave high fat, sweet foods.
Cravings for food can be triggered by a range of circumstances, both physical and emotional. Today, I’d like to share the reality of food cravings, and some of the best ways, I as your doctor, suggest handling them.
Yes, I’m talking about those uncontrollable urges for Fall goodies like apple donuts, cider, and picking through your kid’s Halloween candy 😱👻🎃
First of all, this Wednesday from 6-7pm we’ll be hosting another cooking class introducing 1-skillet meals, plus some favorite holiday recipe makeovers. Send or bring in your favorite recipes (no later than today) that you love to indulge in, and we’ll show you how to make them in a healthier way.
We had such a good time at last month’s cooking class! We learned how to make cloud bread sandwiches, shrimp scampi with palm pasta, and an oatmeal alternative. If you missed it, you can watch our recording using this link. I know, the recording isn’t the best (we’re working on it)…. but in reality, it’s a heck of a lot more fun to come and be with us in person. You get to sample each recipe and ask questions 🍽
Next, we are hosting an exciting and fun event, “Is your Diet Functional?”. It is scheduled for October 25th, which is Tuesday of next week, from 6-7PM. Use this link to reserve your seat.
Before I get started, I hope you enjoyed last week’s newsletter on “Some of the Worst Pieces of Health Advice you should NEVER follow”. If you missed it, you can use this link, here.
OK, now that we’ve got all our awesome events covered, read on to learn some of my best advice on handling those dreaded food C-R-A-V-I-N-G-S 🥴
A food craving is an intense desire for a specific food. This desire can seem uncontrollable, and a person may feel as though they cannot satisfy their hunger until they get that particular food. Hello, cheesecake (one of my cravings)…..
Food cravings are extremely common, with more than 90% of people experiencing them.
Every person experiences cravings differently, but they are typically transient and often for processed foods that are high in sugar and salt.
Food cravings can lead a person to eat foods that have adverse health effects, and they can disrupt our efforts to follow a healthy diet. What are the causes of food cravings and what simple steps people can take to handle them?
CAUSES:
People might experience food cravings seemingly out of nowhere, or they may be related to seeing, smelling, or hearing about a specific food. For instance, seeing an advertisement for chocolate might trigger a craving for it.
The brain regions responsible for memory, pleasure, and reward play a role in food cravings. An imbalance of hormones, such as leptin (regulates energy balance by inhibiting hunger, fat storage) and serotonin (regulates mood, emotions, appetite, digestion) could also lead to food cravings.
Cravings also involve the appetite centers of the brain, even though they tend to be separate from hunger.
Various factors can affect a person’s food cravings. In people who menstruate, hormonal fluctuations across the menstrual cycle can create food cravings, or strong cravings during pregnancy.
Emotions can also contribute to food cravings, such as in cases of comfort eating. It is also possible that some food cravings may be related to specific foods because the body needs particular nutrients.
There are two types of food cravings: selective and nonselective.
Selective cravings are cravings for specific foods, such as a person’s favorite chocolate bar, a particular burger from their favorite restaurant, or a bag of potato chips of a certain flavor.
Nonselective hunger is the desire to eat anything. It may be the result of stress or hunger, but it can also be a sign of thirst. Drinking water may help with intense nonselective cravings.
HOW TO REDUCE CRAVINGS:
#1 Reduce Stress Levels
Stress and emotional eating can influence a variety of health issues. Feeling stressed can promote emotional eating and cravings for comfort foods.
Through research, we have found that chronic stress was related to more food cravings and that this leads to a higher obesity rate.
Stress causes weight gain even without food cravings. Stress results in higher levels of cortisol, a stress hormone, which promotes abdominal fat.
Many people have chronic stress and anxiety. They face symptoms such as nervousness, agitation, tension, a racing heart, and chest pain.
In fact, anxiety is among the most common mental health issues in the United States, more than 18% of adults are affected by anxiety disorders. Need help handling anxiety and stress? Check out this link for some non-prescription integrative stress therapies.
In other cases, an overactive thyroid, can lead to anxiety disorders.
Symptoms of an overactive thyroid can include:
nervousness, anxiety and irritability
hyperactivity – you may find it hard to stay still and have a lot of nervous energy
mood swings
difficulty sleeping
feeling tired all the time
sensitivity to heat
muscle weakness
diarrhea
needing to pee more often than usual
persistent thirst
itchiness
loss of interest in sex
An overactive thyroid can also cause the following physical signs:
a swelling in your neck caused by an enlarged thyroid gland (goiter)
an irregular and/or unusually fast heart rate (palpitations)
twitching or trembling
warm skin and excessive sweating
red palms of your hands
loose nails
a raised, itchy rash – known as hives
patchy hair loss or thinning
eye problems, such as redness, dryness or vision problems
Getting an accurate diagnosis can ensure that a person receives the best treatment (see me if you think you have an overactive thyroid, and we’ll get you tested).
#2 Drink Plenty of Water
Hunger and thirst can produce very similar sensations, potentially leading people to confuse the feeling of thirst for hunger.
Some people may find that their food cravings are reduced greatly when they stay hydrated throughout the day.
#3 Get Enough Sleep
Not getting enough sleep can alter the body’s hormonal balance. This imbalance may contribute to overeating and weight gain.
Research has proven that switching from controlled sleep deprivation to an adequate sleep schedule helps to lose weight, by bringing hormones back into balance.
#4 Eat Enough Protein
A healthy diet with plenty of protein helps reduce cravings.
Eating protein suppresses the appetite and reduces ghrelin, a hormone related to appetite.
#5 Chew Gum
Chewing gum keeps the mouth busy and can help reduce both sweet and salty cravings.
Research shows a significant difference in sweet and salty snack consumption between people who chew gum and those who did not.
Those who chew gum rate themselves less hungry, have fewer cravings for snacks, and feel fuller than those who do not chew gum.
#6 Change the Scenery
Some food cravings may be due to long-term habits, which can be difficult to replace. For instance, if you tend to stop for fast food on your way home from work every day, this journey can cause cravings.
In situations such as these, you can try to form new habits. Doing this might be as straightforward as trying a new route home from work or stopping at the park for a quick walk instead of stopping to pick up fast food.
For cravings at home, it may help to take a walk around the block, take a shower, or even call a friend. These activities can help distract you from cravings long enough for them to subside.
#7 Avoid Hunger
Strong feelings of hunger may lead you to crave more calorie-dense foods, such as processed or fried foods. Eating when hunger begins can help curb these cravings.
Maintaining a regular eating pattern, such as eating several small meals throughout the day, can help some people avoid hunger-induced cravings.
How to Replace Cravings:
When a craving for an unhealthy food arises, it may help to eat a more healthy alternative instead. Below are some of the most common snacks that people crave and suggestions of alternatives:
Potato chips: Try replacing chips with a salty snack that is higher in healthy fats and protein, such as salted nuts. Make sure to choose nuts that are salted with sea salt! Air-popped popcorn is another healthy replacement for potato chips.
Chocolate: Opt for chocolate that contains at least 70% cocoa so that it is rich in antioxidants. As dark chocolate has a more intense flavor than milk chocolate, people may feel satisfied with a smaller portion. HINT: keep your chocolate in the refrigerator and you will eat it slower. If you find yourself taking a large portion, opt for the individually wrapped chocolates.
Candy or pastries: When craving sugary foods, try replacing them with fruit, such as strawberries, raspberries, or blackberries. Have you ever tried strawberries with peanut butter? Yummmm 🍓🥜😋
Soda: Sparkling water with a squeeze of fruit juice or a slice of orange can replace a craving for soda. It provides a similar feeling to soda but has fewer calories and less sugar.
For other options such as healthy cocktails, cookies, cakes, sweets and snacks, check out my cookbook “Eat Like Your LIFE Depends on It”. We have copies (at a reduced price) at the front desk, or you can order it online using this link.
The Bottom Line
Most people experience food cravings every now and then. Don’t beat yourself up, cravings are very normal. The good news is, that as you settle into a whole food regime, your cravings will diminish substantially, and quickly!
As you are aware, food cravings can cause you to snack on unhealthy foods, which can sabotage your clean eating habits, and eventually lead to weight gain.
There are also reasons you may crave foods, such as an overactive thyroid. Review the list of symptoms and physical signs listed above (see me if you think you have an overactive thyroid, and we’ll get you tested).
Handling your stress levels, eating protein, distracting yourself with activities, and staying hydrated are huge ways to help minimize cravings.
It’s very easy to substitute healthy foods for unhealthy ones if you still having cravings. Review my ideas above for specific substitutions 🤩 And, join us for our FREE Wednesday cooking class, where you'll be able to test out some 1-skillet meals, and favorite holiday recipe makeovers. Bring a guest, and make it an outing ;-) It’s from 6-7pm!
Don’t forget to sign up for our exciting and fun event, “Is your Diet Functional?”. It’s scheduled for October 25th, which is Tuesday of next week, from 6-7PM. Use this link to reserve your seat.
Feel free to come talk to us if you are having doubts or questions about your family’s health. We will give you the honest truth, and the clinical research that supports it.
Remember, the (5) Essentials we talk about at Ferguson Life Health Centers are…
Mindset
Nerve Supply
Nutrition
Exercise
Minimizing Toxins
There are NO LIMITS of what you can create, you are POWERFUL and there is nothing that you can not have or achieve! Believe in your power, believe in yourself and let go of what no longer serves you! ♡ Design your life, Create your reality…
This is life changing!
* * * * * * *