Decode your cravings
What Do Your Cravings Say About You?
Are food cravings all in your head or is your body trying to tell you something?
Food is so much more than just calories. It’s information. The body is a wonderful machine, constantly sending you signs and signals about the information (or nutrients) it needs to function at its best. The trouble is, when you fall into unhealthy patterns, you unwittingly train your brain and body to think and crave certain foods. Often these foods give you a quick fix. You feel great for 30 minutes, yet an hour later your energy levels are on the floor and you need another hit to keep you going. Sound familiar?
ARE YOU CRAVING SUGAR?
One of the most common and documented cravings is, of course, sugar. In recent years, articles in the press have suggested sugar is as addictive as class A drugs. How true is that really? And is it really just down to our willpower? You’ll be glad to know there is more to it than meets the eye.
The brain needs glucose (sugar from carbohydrates) to function. When you’ve got a steady release of glucose into the blood stream throughout the day, this process works as it should. You’re productive, sharp, and full of energy. However, too much of the wrong kinds of sugar can throw things off kileter. Eating something high sugar and high in fat (like donuts, chocolate, cake, biscuits, soft drinks and sweets) triggers the release of dopamine, the neurotransmitter associated with feelings of reward and satisfaction. By falling into this trap, you train your brain to think, ‘you need to eat this to help you feel better’. You might use these foods to regulate your mood and lower your stress. But in the long run, this sends you on a rollercoaster – with your energy, your mood, stress levels and sleep. Over time, this rollercoaster can result in the development of chronic health conditions like diabetes, obesity, inflammation, immune suppression or chronic fatigue – not to mention feeling grumpy or irritable often.
So, what causes you to crave sugar in the first place? You’re more inclined to eat these kinds of foods when you’re stressed or tired, because your brain is looking for more fuel than it would be when you are relaxed and well nourished. Sugar also stimulates the release of tryptophan, the precursor to serotonin (our happy hormone), which in turn produces melatonin helping you get a good night’s sleep.
A woman can be more susceptible to sugar cravings around the time of their menstrual cycle. That might not come as a huge surprise to you… Studies have shown that higher oestrogen levels are associated with greater levels of the hunger hormone, leptin, which triggers stronger cravings for sugary foods. PMS also causes the stress hormone cortisol to increase and the feel-good hormone serotonin to dip, making you reach for chocolate, chips and sugary snacks to give you a feel-good boost at that time of the month.
Generally, the foods we choose to eat every day can help to regulate or trigger these cravings. Try switching white bread, pasta, sugary cereals, low fat products and processed foods for lower sugar alternatives such as wholegrains, pulses, root vegetables and increasing your protein intake at each meal. This can help to regulate the release of glucose into the blood stream. Quality proteins such as eggs, turkey, salmon and nuts and seeds are also rich in tryptophan and tyrosine, which support production of serotonin and dopamine - a much better source than a packet of chocolate digestives or a bag of sweets. Making the switch to a more nourishing alternative may be a much more sustainable approach to healthy weight loss than common, unsustainable diets (or diet clubs!) that you might be tempted to try. Research shows they do not work in the long-term and result more often in not only regaining the weight but gaining additional weight leaving us feeling even worse than when we started and beating ourselves up for not sticking to it.
DO YOU CRAVE SALTY SNACKS?
Sugar not doing it for you? Perhaps you are more inclined to reach for savoury, salty foods; crisps, salted nuts, cheese and biscuits. Generally speaking, this may be a sign that your adrenal glands are under strain, and similar to sugar, that hankering for salt could be attributed to stress, fatigue or PMS. You rely on your adrenals to produce the stress hormones cortisol and adrenaline whenever you need it. That might mean meeting that deadline at work, training for a marathon or gearing yourself up for a big presentation.
Like insulin, this is fine and necessary in the short term but chronic demand on the adrenals can result in fatigue and insufficient secretion of other hormones including aldosterone, renin and angiotensin, mineralcorticoids (which regulates blood pressure by controlling fluid levels) and electrolyte balance in the body.
When your adrenals are tired and don’t produce enough aldosterone, your blood pressure can become low and result in salt cravings and these might be accompanied with other symptoms such as fatigue, excessive thirst, headaches and nausea. If you are experiencing a multitude of these symptoms, a trip to the doctor would be recommended for further investigation.
However, this doesn’t mean we should be consuming salt by the bucket load. Too much sodium (the key element in salt) should be avoided as it can tip the hormone balance in the other direction and contribute to high blood pressure and other cardiovascular issues. We’re looking for a balance.
Ultimately, it’s about tuning into your own body and how it’s feeling. What signs is it giving you each day? What are your cravings telling you?
Working with a Nutritional Therapist can be a powerful way of tuning into your own body, equipping you with the knowledge to recognise these signs when they present themselves, and make positive changes to benefit your long-term health and wellbeing.
For more information, book your complimentary 30 minute health review to see how nutrition can help you achieve your health goals. You can book your call by clicking this booking link: Book Now — Go Live Well