Choosing cookies over carrots does not mean that you lack all willpower. Cravings are powerful and it is normal (and frustrating!) to feel as though you don’t have much control over them. When we crave foods, it is our body's way of telling us that something is off - feeling out of balance. After indulging in cravings, one often feels a sense of shame, guilt or physical discomfort. Craving foods does not mean that you will never reach your health goals or lose weight. It is simply an efficient way in which our body communicates with us.
Our body works hard to provide a steady, internal balance. Our breathing is automatic, and our body temperature is regulated at a constant 98.6 degrees. When our body is off balance, we know it. We receive signals to know when it's time to rest, drink fluids and take care of ourselves. Similarly, we will crave foods based on what we need. Craving sugar could mean a need for energy or a need for hydration. Cravings for salt (which contains trace minerals) can indicate a mineral depletion. Understanding what our body is trying to tell us is key.
Food is a powerful agent, and with respect to cravings, indulging can temporarily make us feel good. Some foods trigger hormonal responses in the body which literally make us feel happy. In fact, some foods, like sugar, act on the same receptors in the brain as drugs and alcohol do! Research has shown that intermittent bingeing on sugar actually increases the levels dopamine in the brain and mimics the release of dopamine released in drug abusers. However that feeling is not long lasting. Becoming in touch with our bodies and more aware of our body’s brilliant way of communicating with us is one of the first, most powerful steps in beginning a journey with health.
A common and powerful craving is for sugar. A craving for sugar could mean that you need more water, more protein, something “sweet” in your life (affection or love), or very simply, energy. I have noticed with my clients that many people struggle with sugar cravings around 3 or 4 p.m. In many cultures, this is a time for a “siesta”. In our fast paced society, a nap is often not an option. Our body is really craving energy, and letting us know that through cravings! Sugar is readily available, fast acting, and addictive. Unfortunately, indulging in a daily dose of sugary foods can leave you struggling on an emotional rollercoaster, nutritionally depleted and more tired after the sugar “high” wears off.
Interested in working to understand and uncover the sources of your cravings? Practice these 3 steps the next time you are craving something.
1.Try to understand what your body is asking for first by asking yourself the "Four Craving Insight Questions". Write down your answers for a week. Understanding and awareness is the first avenue for change.
a. How am I feeling physically right now? Fatigued, sore, energized, etc.
b. How am I feeling emotionally right now? Annoyed, agitated, elated, etc.
c. Describe the craving. Is it the sensation for warm or cold food? Sugar or salt? Fats or carbs?
d. What time of day is it? First thing in the morning? Around 3-4? After staff meetings?
2. Drink a large glass of water. Dehydration is a common culprit for cravings.
3. Be kind to yourself & prolonge indulging. Reach out to a loved one, take a shower, or read a book. Most cravings only last 20 minutes. Even if you still indulge after those 20 minutes, you have at least made valuable progress towards overcoming food cravings.
In our busy world, cravings are normal and natural. They are simply your body's way of communicating to you. Be gentle as you begin to make life changes. They can take time and require support. Tools like drinking more water, exercising, building relationships and talking out your feelings can be powerful agents of change as you make health changes. Keep in mind the great benefits that come from managing cravings and taking control of your health such as better sleep, improved digestion and steady mood regulation.
What do you crave? I would love to hear from you!
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