Managing food cravings

We all get cravings from time to time but the underlying cause of them can differ from person to person. Cravings can have physical causes, for example, hormonal changes or lack of sleep, or mental causes, including mood or stress. The cause of your cravings will help determine how you manage them long-term; however, there are some strategies you can put into place to help alleviate some of your cravings.

Ensure adequate sleep

Getting quality sleep can improve how you feel physically and mentally.  It can also help to keep unwanted food cravings at bay.  When we are sleep deprived, our body is at risk of producing more ghrelin, a hormone that drives hunger. In particular, we tend to crave high-calorie, high-fat food.

You can improve your chances of getting a good night’s sleep by following a consistent bed and wake time, keeping your bedroom cool and dark for sleeping and putting away your electronic devices one hour before bed.

Consume protein and fibre

Feeling full is not just a question of the number of calories we eat. It also involves where those calories come from.High-fiber foods, including fruits and vegetables, are filling without containing excessive calories. Furthermore, foods containing soluble fiibre, including apples and carrots, attract water, slowing down the digestion process and helping us to feel full faster.

Protein promotes feeling satiated because it helps reduce the level of ghrelin, the hunger hormone. Feeling full can help prevent food cravings between meals.

Manage your stress

When we are stressed it can cause our adrenal glands to release the hormone cortisol in the body. High levels of cortisol can cause cravings for fatty, sugary or salty foods.

Strategies, including meditation, exercise and social connections can help us manage daily stress and this in turn may help decrease stress-induced cravings./p>