Written by Chantel – Resident Naturopath at Choice Pharmacy
Cravings, we all experience them and they can be quite bothersome, tugging away at our willpower. Why do these cravings occur and how can we help to combat them?
Why do cravings occur?
Cravings can occur due to a few reasons; they can happen due to physical or mental reasons. Other causes include:
- A diet that is poor in good quality nutrients: If we do not eat enough protein, good quality fats or fibre, we can experience more cravings. These types of food keep our blood sugar levels stable, as they are low GI, meaning they get broken down and release slowly into our bloodstream. This keeps us full and stops us from craving sweet and carbohydrate foods. If we eat a lot of foods that are void of these nutrients, we get hungry more quickly and need to keep eating more.
- PMS: Changes occur with your hormones right before your period, which can enhance cravings, particularly for carbohydrate foods.
- Not drinking enough water: Not having enough fluids can make us feel hungrier and enhance cravings.
- Lack of sleep: If we are not sleeping well, it can disrupt our hormones that regulate our hunger and fullness, which can increase cravings.
- Eating a lot of sugar and highly processed foods: eating these foods can trigger dopamine release in the brain, which causes addictive behaviour.
- Stress: When stressed, it can increase our levels of cortisol. Cortisol is a hormone that gets released when we are stressed. This can be linked to stressful eating behaviours, hunger and cravings.
How can we combat cravings?
Diet:
- Eat protein with every meal. This helps to stabilise blood sugar levels, keep us full and stop us from craving carbohydrate rich foods. Include good quality proteins and fats, as well as fibre. Examples of nutritious foods include; avocadoes, raw unsalted nuts, hommus, cottage cheese, chicken, beef, lamb, pork, seafood, fresh fruits and vegetables.
- Reduce or remove processed foods and sugar. These disrupt our blood sugar levels and can make our cravings even worse. Sugar also stimulates the dopamine in our brain, the reward system that makes us want more.
- If you are having a craving, have a glass of water first, sometimes when we are dehydrated that makes us have cravings for food.
Supplements:
- Chromium: Chromium is a mineral that can regulate our blood sugar levels. It can stop us from craving sugars and other carbohydrates. It helps to metabolise protein, carbohydrates and fat.
- Cinnamon: Cinnamon can help to lower blood sugar levels.
- Gymnema: Gymnema is a herb that helps to reduce the taste of sweet foods and helps to reduce appetite
Lifestyle:
- If you are craving food because of emotional reasons such as: stress, depression, anxiety, or boredom it may be worthwhile having a chat with a psychologist or counsellor to understand why it is happening and how to overcome it.
- When you have a craving, before you eat that particular food. Take a moment and ask yourself, why do I want to eat this? Do I actually really want it? Or am I just tired/bored/stressed? If the answer is the second option try and do another activity that you enjoy, for example; going for a walk, reading a book, etc…
If you would like to further discuss cravings, book for a free consultation with our Naturopath.
You can book our naturopath for in-store consultation online or e-mail to naturopath@choicepharmacy.com.au to organise a zoom consultation.