Most of us can relate to the sensation: we’re not hungry but we’re not satisfied. We want something sweet: sugar, chocolate, soda. What we’re after is almost or is intangible because we know we are seeking something that is not addressing actual hunger.
Are we feeding a different hunger besides physical hunger?
Often, we are feeding a deeper emotional hunger that we can’t quite articulate. We are filling a deeper need, at least for the time being, when we eat something sugary. Processed carbohydrate foods: white flour + sugar filled foods trigger certain hormones to be released in our brain, at the “feel good center.” These hormones, like Serotonin, Dopamine and even endorphins, the same ones also triggered by anti-depressant medications, bring calm, a sense of well-being.
In the thick of this struggle, we must pat ourselves on the back for noticing what brings us calm. We are seeking to cope with the ups and downs of life, except that over relying upon sweets to keep us feeling good has side effects: we gain weight, we get dental caries, and we often let them replace the healthy nutritious food we need so we are malnourished. We need to have a large toolbox of resources that we turn to to deal with the ups and downs of life. In our present system, food has only been too available and has served a primary role as emotional coping mechanism.
Knowing our coping options is the first step to expanding our choices and balancing our food intake with our treats.
Five ways to decrease food cravings:
1. Don’t eat sugar alone. Alone, sugar spikes quickly in our blood, only to sharply drop off. Insulin is released abruptly which abruptly brings blood sugars plummeting, which often triggers more sugar cravings. The goal is to add something with protein or fat to prevent BG spiking to keep BG at a plateau.
2. Zero in on portions carefully. Often, we have to be more mindful of what we are eating. Give ourselves permission to consume a portion, eat it and enjoy it but be aware of how much you are eating. Sugary foods are usually jam packed with calories. The American Heart Association reports that the average American consumes 22 tsp of sugar per day while the recommendation is 6 tsp/day for women and 9 tsp/day for men. Oh, baby! We have a long way to go to eating sugar in moderation
Sugar consumption begets more sugar consumption. Have you ever noticed that often when you eat sugar, portioning is difficult for we want more. In our 3 day challenge we’ll offer some more helpful hints about nipping this desire in the bud.
3. Drink plenty of water. Many times, we mis-interprete our cues. We think we want something solid and sweet but what our body actually needs is hydration or more water. If you think that our bodies are 66% water, it makes sense that our digestion is best and our body functions best when we consume about 8-10 cups of fluid/day
4. Develop a repertoire of engaging activities you enjoy or at lease could try out. Movement causes endorphins to be release so that 15-minute constitutional in the morning or after work can help close down cravings. What else could you do that brings good feelings. For me, it’s getting into an engaging book where my mind is visualizing the scene, or laying on my sofa with the smooth fur covered Afghan up to my chin, after a stressful day. What is it for you that brings calming good feelings besides eating?
5. Sleep. Adults require between 7-9 hours a night of as restful sleep as you can muster. If we routinely have less than that, on those days, we experience more cravings, less ability to manage our portions and are less likely to move or exercise. Lack of sleep triggers more production of Ghrelin, the appetite hormone. High Ghrelin levels mean, more intense food cravings. Have you ever considered that working on your routine in the evening, to slow down and nurture a sleeping routine could help curb sugar cravings?
Pick one idea at a time. Experiment and find what works for you to amp down your cravings.
In 3 day Kick the sugar Challenge, we will explore more ideas and help you personally implement these. It’s amazing the power of three focused day to help you rethink and re-engage your behaviors and drives. Click on join the challenge for January 11,12, 13 2022.
