Serotonin is a feel-good hormone that stabilizes digestion, anxiety, and depression. Craving carbohydrate food indicates the need to produce more serotonin. Dopamine gives feelings like motivation and pleasure. Estrogen or progesterone levels during pregnancy and menopause cause food cravings. Sugar triggers leptin release and sends a good signal to the brain. Ghrelin is a hunger hormone synthesized in the gastrointestinal tract or stomach. Insulin is a fat-storing hormone that allows the body to use sugar. Lack of macro-nutrients or insulin resistance hunger causes the want to eat. Cortisol protects the body under a stressful situation by releasing endorphin, a relaxing hormone released in response to pain and stress. Sugar and salt cravings indicate imbalanced endorphin levels.
Due to vitamin and mineral deficiencies such as magnesium, calcium, and iron, food cravings trigger chocolate, dairy, and salty food cravings.
Food craving due to hormonal imbalances: Strong cravings occur when the hormones like leptin, ghrelin, estrogen, and progesterone fluctuate.
Caffeine cravings: Cravings for coffee and tea are due to adrenal fatigue, stress, or addiction.
Craving chocolates indicates low levels of magnesium in the body. Healthy food alternatives for magnesium are nuts, seeds, or iron-rich foods.
Craving for cheese: The amino acid tryptophan in cheese promotes serotonin production in the body. Serotonin is associated with happiness and well-being.
Craving for sugar and sweet: It is primarily because of low blood sugar levels due to reduced food intake that triggers sugar cravings. Craving for salty food is due to sodium imbalance in the body. Either dehydration or electrolyte imbalance can cause salt cravings.
Food visuals can make significant changes in craving response. Guided image visualization is an anti-binge eating technique. Guided imagery uses multi-senses and consciousness to visualize a scene or an object.
Drinking water when there is an intense desire for food reduces the craving. Water removes toxins from the body and avoids dehydration.
Food cravings can be distracted by physical activities like walking or playing.
Enough sleep and sniffing jasmine or cinnamon lower the desire for food.
Avoid mindless eating and be aware of the taste and physical sensations.
Chewing gums and healthy snacks like nuts and seeds instead of chocolates prevent craving.
Following a schedule or food journal helps in identifying the craving triggers. A protein and fiber-rich diet reduce hunger.
Visualizing the last mindful meal can lower the cravings.
Tap the center forehead for 30 seconds to blur the food image.
Chewing food properly and mindful eating can cut back the cravings gradually.
An advanced meal plan with fruits and vegetables is essential in coping with cravings.
Health care support is essential when cravings become eating disorders like pica.
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