What cravings reveal about your health
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, we may unwittingly train our brain and body to think and crave certain foods. Often these foods provide a quick fix. These may make us feel great for 30 minutes, yet an hour later we find energy levels are on the floor and in need another hit to keep going. Sound familiar?
Cravings can apply 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).
Sugar Cravings
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.
The brain needs glucose to function, 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 foods high in sugar and 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 these foods will help you feel better. (1)
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 can result in the development of chronic health conditions like diabetes, obesity, inflammation, immune suppression or chronic fatigue.
So, what causes sugar cravings in the first place? We’re more inclined to eat these kinds of foods when stressed or tired, because the 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. Women can be more susceptible to sugar cravings around the time of their menstrual cycle. PMS can cause 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 boost at that time of the month.
Studies have shown that higher oestrogen levels are associated with greater levels of the hunger hormone, leptin, which triggers stronger cravings for sugary foods. (2)
Tips To Overcome Sugar Cravings
Generally, the foods we choose to eat every day can help to regulate or trigger these cravings.
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Try switching white bread, pasta, sugary cereals, low fat products and processed foods for lower GL (glycaemic load) alternatives such as whole grains, pulses, root vegetables and increasing your protein intake at each meal. This can help to regulate the release of glucose into the bloodstream.
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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.
Why not make a batch of mini frittatas to have ready to snack on when craving sugar. Making the switch to a more wholesome and nourishing alternative may be a much more sustainable approach to healthy weight loss than short term fads.
Salty Snack Cravings
Perhaps you are more inclined to reach for savoury, salty foods; crisps, salted nuts, cheese and biscuits. Generally speaking, this may be a sign that your adrenal glands are under strain, and similar to sugar, that hankering for salt could be attributed to stress, fatigue or PMS. We rely on adrenals to produce the stress hormones cortisol and adrenaline whenever we need it. That might mean meeting that deadline at work, training for a marathon or gearing yourself up for a big presentation.
Like insulin, this is fine and necessary in the short term but chronic demand on the adrenals can result in fatigue and insufficient secretion of other hormones including aldosterone, renin and angiotensin, mineralcorticoids which regulates blood pressure by controlling fluid levels and electrolyte balance in the body.
When adrenals are tired and don’t produce enough aldosterone, blood pressure can become low and result in salt cravings and these might be accompanied with other symptoms such as fatigue, excessive thirst, headaches and nausea.
If you are experiencing a multitude of these symptoms, a trip to the doctor would be recommended for further investigation.
Too much sodium (the key element in salt) should be avoided as it can tip the hormone balance in the other direction and contribute to high blood pressure and other cardiovascular issues.
Tips to Overcome Craving Salty Snacks
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Ultimately, it’s about tuning into your own body and how it’s feeling. What signs is it giving you each day?
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Leafy greens are rich in magnesium, which helps regulate cortisol levels and promotes relaxation.
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Oily fish is an excellent source of omega-3 fatty acids, particularly EPA and DHA, which have anti-inflammatory properties that can help reduce stress-related inflammation in the body.
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.
If you would like to explore further how foods can help, I offer one to one online support and can devise a bespoke nutrition plan for you. Why not book a FREE Mini Health Review, and explore Nutritional Therapy options to suit your needs.
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Wishing you well.
Lucie 🙂
BA, Dip NT, mBANT
Sources:
1: The dopamine motive system: implications for drug and food addiction. https://pubmed.ncbi.nlm.nih.gov/29142296/
2: Cross-talk between estrogen and leptin signaling in the hypothalamus. https://pubmed.ncbi.nlm.nih.gov/18334610/