Why Exactly Do We Crave Foods?

By JANINE FRANK CEO & CO-FOUNDER OF 2 HEALTH NUTS

Have you ever experienced a craving 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 matterbut you have gotten yourself into the HABIT of heading to
the local coee 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 eectiveness
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”)