Decode your cravings
Is it 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?
This concept applies to everyone, not just women in pregnancy who are typically associated with an appetite for unusual or inedible substances such as clay, coal or dirt (this type of craving is referred to as ‘pica’ by the way).
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? Or, have you been simply making excuses for your lack of willpower? You’ll be glad to know there is more to it than meets the eye.
The brain needs glucose to function – sugar, which comes from carbohydrates. 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 kilter. Eating something high sugar and high in fat (like donuts, chocolate, cake, biscuits 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.
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, which in turn produces melatonin helping you get a good night’s sleep. Similarly, 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 you choose to eat every day can help to regulate or trigger these cravings. Try switching your white bread, pasta, sugary cereals, low fat products and processed foods for lower GL (glycaemic load) 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 sweeties. Making the switch to a more wholesome and nourishing alternative may be a much more sustainable approach to healthy weight loss than crazy diets you might be tempted to try.
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 on what this involves, contact me using the contact page form or via my social media channels @naturallybright on Facebook and Instagram.