Have you ever experienced a craving/cravings for a specific kind of food? I know I have, and research shows that for more than 90% of the population this is very common. 

Have you ever wondered why this actually happens though? Why exactly do we crave certain foods?

Cravings have to do with a variety of factors, including the accessibility of food, habitual behaviors, and even the signals & messages the brain receives. Certain foods we eat activate the reward neurons in the brain giving an overall feeling of pleasure. In turn, we want to keep seeking out these foods. Who wouldn’t, right? (The Nutrition Source: The Neurobiology of Cravings). On the flip side, cravings can also be an indicator that our body needs more calories for energy purposes or we are lacking specific nutrients. 

While this is a non-exhaustive list, these are some of the common reasons why we tend to crave those so-called “fun foods” we all know and love – why hello foods high in sugar, salt, fat! As I have written in previous articles, “fun foods” absolutely have a place in your diet and nothing should ever be off limits. These are merely insights, suggestions, and strategies to help guide your cravings and appetite when they feel larger than life. 

Dehydration

It’s very easy to mistake hunger for thirst or even dehydration. Have you ever been told to drink 8-16 oz of water, wait a little bit, and then see if that hunger feeling still persists? It’s definitely a great tool to see if you are truly hungry or simply thirsty.  Another tactic – try drinking 1-2 cups of water prior to a meal. Not only will it provide some sense of fullness but it may even help with overeating and weight management.

Lack of Protein Consumption

Not only does protein provide essential nutrients your body needs to help build, repair, and maintain muscle mass but it also provides a feeling of satiety that can help reduce cravings. A great way to make sure you are getting enough protein is to include it in every meal. For example, if breakfast usually consists of just oatmeal, pair with a side of eggs or even a good quality protein shake. For lunch, don’t be shy with adding a hearty serving of protein on your salad, or eat alongside a plethora of veggies and complex carbohydrates. The same goes for dinner as well. You may even find that you eat less at a given meal too. 

Stay on a Regular Eating Pattern

Although you may need to play around with this one, and figure out what works for you, it may be advantageous for you to stay ahead of hunger by eating small, more frequent meals throughout the day (or, at least, not skipping meals). We all know what happens when we get to that point of being hangry. Not only does hunger go through the roof, but our willpower becomes non-existent and we start making decisions based on our cravings and appetite.

Habitual

Our environment can directly affect our eating habits. Have you ever found yourself sitting at your desk and, at the same time every afternoon, you start to crave something sugary and sweet in an effort to power through the rest of the work day? You may not even realize it – or want it for that matter– but you have gotten yourself into the HABIT of heading to the local coffee shop around 3:00 pm to satisfy your sweet tooth craving.  What about watching Football on a Sunday? You may not really want those potato chips but it has become a habit of what you do on game day. 

One of the easiest ways to change this behavior is to stay on top of it before it gets to you. Knowledge is power, and if you know this has become an “issue,” let’s change your environment. Let’s use the work example – before the clock strikes 3:00 pm, think of ways to divert your attention. Maybe it is taking a 5 minute walk outside. Maybe it is heading to the copier to copy the mountain of papers that have stacked up on your desk. If you work from home, maybe it is doing a mindless task or chore around the house. 

As for Football Sunday’s, try different healthy snacks and appetizers. Yes, you can still have those yummy chips, but having other offerings may help to decrease the overall consumption of those oh so glorious fun foods!

Sleep Deprivation

Not getting enough sleep can have a profound impact on your hormonal balance. Adequate sleep regulates your body’s metabolic functions. If sleep is disrupted – and I don’t just mean waking up in the middle of the night – an imbalance with both ghrelin and leptin can be affected (The Nutrition Source). Both of these hormones regulate energy and, you guessed it, appetite! If you are finding it a challenge to get the recommended 7-8 hours of sleep, here are some easy ways to help get your much needed rest: Create a dark (and temperature friendly) sleeping environment, stick to a sleep schedule, watch caffeine intake in the afternoon, be mindful of the amount of food you are consuming close to bed and even workouts you do (if working out in the evening), and steer clear of electronic devices (yes, TV’s too).

Stress

There are two different kinds of stress – acute stress (“temporary” stress) and chronic stress (“consistent and on-going”). While acute stress generally decreases and suppresses one’s appetite in the interim, chronic stress tends to do the complete opposite. This becomes more problematic since it signals cortisol to be released which directly impacts our appetite. For many, this naturally leads to more of what we like to call “emotional eating” (The Medical News Today). Utilizing tools and strategies to manage stress is key, especially when it comes to eating and weight maintenance. Some examples include exercising, yoga, meditation, breathwork, aromatherapy, and drinking herbal tea.

Exercise

Research has shown that simply taking a short, brisk walk can help reduce cravings and appetite. Even engaging in longer duration activities that are high intensity in nature will, ultimately, suppress your appetite then regulate upon completion. The next time you find yourself longing for that sugary pastry, decadent dessert, or wanting to watch TV with your favorite bag of chips, try going for a 10-15 minute walk around the block. See if those cravings are still present when you are finished. 

Hormonal Changes

For women, appetite and cravings come and go during different phases of their menstrual cycle, when pregnant, menopause, or even with various medical treatments. When estrogen is low, and progesterone is high, appetite is heightened and the feeling of fullness is not as prominent after a meal. On the contrary, when estrogen is high, there is an increase in the effectiveness of cholecystokinin which helps promote digestion and suppress appetite (The Nutrition Source).

Medications 

While this does not affect everyone, certain medications can interfere with serotonin – a hormone and neurotransmitter which manages mood and appetite. While this is still seen as an unknown, it is believed that medications can possibly alter metabolism and brain signals that increase one’s cravings and appetite. One of the biggest culprits is prednisone – a steroid used to treat certain health conditions. Essentially, it can interfere with the role of leptin in the body, causing a constant feeling of hunger. If you have ever been prescribed this medication, and know the feeling of not being fully satisfied, just remember the increase in appetite is temporary and will subside once it has run its course (The Nutrition Source).

Content sources from The Harvard School of Public Health (The Nutrition Source: “Cravings”) and The Medical News Today (“What Causes Food Cravings”)

Written By: Janine Frank