Intense desires for specific foods (AKA cravings) can be caused by psychological stress, depression, hormone imbalances, some medications, lack of sleep, as well as physical conditions like diabetes. While I’m definitely not saying sugar is to be banned, moderation might take some planning and strategizing.
The brilliantly designed body is pre-programmed for survival. So when we are stressed or depressed we may crave sugar which
stimulates dopamine, which is known as the “feel-good hormone” or “pleasure chemical.” Eating sugar also releases serotonin, another feel-good hormone.
Further, we can drive the connection of the sweet food with the unpleasant mood by giving into it regularly when we feel that emotion and further cement that memory. We can create habits.
While you might feel better at the moment, overindulging in sweets to cope with stress can have long term physical consequences. There are also emotional consequences. Over time, a high-sugar diet may worsen symptoms of depression (especially if you tend to feel guilty about having or “giving in” to cravings).
One way to manage these cravings is simply the practice of becoming more aware of your emotional triggers for eating. The next time you pick up a “comfort food,” stop and ask yourself why you’re reaching for it.
Feeling sad, anxious, or lonely? Identify your feelings, then pause and reflect on the action you usually take (such as reaching for a sweet treat). Try replacing comfort food with another comforting, enjoyable activity, such as going for a walk, taking a warm bath, or curling up with a good book.
Sometimes, you might realize that you’re not particularly upset—but just bored. Eating is a physical, emotional, and often a social activity, so it makes sense to pursue it if you need some stimulation.
Other techniques include not having trigger foods in the house/making them more difficult to access, being sure to eat regular meals at reasonable intervals and not skip meals, and get adequate sleep and hydration.
Fruits such as bananas, grapes, mangoes, dates, and berries contain fiber and that can make you feel more full longer.
Fiber is also found in oats, leafy greens etc.
Tryptophan is naturally found in protein-rich foods such as seafood, eggs, and poultry. Its a precursor to serotonin- the feel good hormone. Maybe if your need for serotonin is fulfilled by consuming these particular more nutrient-dense foods that contain tryptophan, there will be fewer cravings for intense sweetness.
Of course, this discussion wouldn’t be complete if I didn’t mention the importance of exercise in both maintaining a good mood, hormone levels and blood sugar.
If you would like to learn more personalized strategies for having a healthy relationship with food you can book a 1:1 nutrition coaching session. If you need more help getting joyful movement into your life regularly then I’m here for you with group and personal fitness training.
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