The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
Usually in the media, the idea of cravings is depicted by pregnant women and cartoon bears. But the truth is we all get cravings—sometimes for seemingly random foods, and often at totally unexpected times. It turns out that these cravings are driven by various biological, psychological, and environmental factors that we usually don’t even realize are happening.
Let’s take a look behind the scenes at some of the factors that cause food cravings, and then focus on how to stop the cravings.
The brain’s role in food cravings
The brain is central to the experience of food cravings. It operates pleasure, memory, and reward centers, which significantly influence food choices and eating behaviors. The hypothalamus, a key part of the brain, regulates appetite by controlling the release of hormones related to stress, pleasure, pain, and hunger. When the hypothalamus releases dopamine, it creates feelings of reward and pleasure associated with eating certain foods.
Biological factors that impact food cravings
Nutrient deficiencies, hormonal fluctuations, and chemical imbalances in the brain are also significant contributors to food cravings. When the body lacks essential nutrients, it can signal the brain to crave foods that are rich in those nutrients. Hormonal fluctuations, particularly in women, play a substantial role as well.
Psychological and environmental triggers
And let’s not forget stress. It can cause disturbances in brain messages, leading to the release of cortisol. Cortisol can increase cravings for high-fat, high-caloric foods as a way to cope with stress. Additionally, environmental cues such as seeing or smelling food can trigger cravings. Why do you think those fast-food ads love close-up visuals and slow motion much? It works.
How to stop food cravings
There’s no magical solution to stop food cravings. It involves addressing the underlying causes and employing strategies to mitigate them. Here are some things to try:
1. Balanced diet
Try to eat a diet rich in essential nutrients so you can prevent deficiencies that may lead to cravings.
2. Regular meals
Eating at regular intervals helps maintain stable blood sugar levels, reducing the likelihood of cravings.
3. Stress management
Techniques such as meditation, exercise, and even just getting sufficient sleep can reduce stress and the associated cortisol release that triggers cravings.
4. Mindful eating
Pay attention to eating habits. As tasty as your favorites are, try to enjoy them slowly. This can help you recognize true hunger as opposed to cravings.
5. Healthy alternatives
Replace unhealthy cravings with healthier options. For example, opt for fruits when craving sweets. It might not satisfy your craving the first few times, but if you stick with it you’ll be surprised.
6. Limit exposure
Reduce exposure to environmental triggers by avoiding situations where unhealthy foods are prevalent.
No matter what, be nice to yourself
It’s unrealistic to demand perfection. Giving in to the occasional craving is part of life and treating yourself from time to time is healthy behavior. The idea here is to focus on creating long-term habits and perhaps on making some small but impactful adjustments that can help cut down on the food cravings you experience and help you manage them when they inevitably do pop up.
Curated & reviewed by: Kayce Sol
MA, RN, BSN, CDCES
MA, RN, BSN, CDCES
Kayce Sol is a registered nurse and certified diabetes care and education specialist.
