I’m Pavithra KB, nutritionist at The Kenko Life.
All of us have been in that moment when we have had a sudden, intense craving for something sweet, salty, or greasy that takes over our minds. Whether it’s a bar of chocolate after lunch or a salty oily snack late at night, cravings feel nearly impossible to ignore. But have you ever wondered why we crave? What happens in our body when we crave?
What is Craving?
Cravings are a powerful, irresistible urge to eat specific foods. Unlike hunger, which is a biological signal that the body needs food to survive, cravings are more about psychological and physiological triggers that make us want a particular taste or texture. They can range from mild desires to full-on compulsions, making one feel like they need to eat something right away.
Cravings are triggered by different factors like biological to emotional, each influencing our decision to indulge in certain foods. So, let’s break down the science behind why cravings happen.
The science behind craving:
- Hormones at Play: Our body’s internal systems play a huge role in cravings, particularly hormones. Hormones like ghrelin (which signals hunger) and leptin (which signals satiety) are constantly interacting to maintain energy balance. When these signals are out of sync, cravings can happen.
- Blood Sugar Levels: Cravings can often be tied to the body’s sugar levels. When blood sugar drops too low, the body signals a need for a quick energy source, which often comes in the form of high-sugar or high-carb foods.
- Neurotransmitters and Reward Systems: Dopamine, the “feel-good” neurotransmitter, plays a crucial role in cravings. When you eat something you enjoy, your brain releases dopamine, reinforcing the behavior and making you want to eat that food again.
- The Role of Stress: When stressed, our body releases cortisol, the “stress hormone,” which can increase appetite, especially for comfort foods. These foods are often rich in fats and sugars, which can temporarily calm your nerves by boosting serotonin levels in the brain.
Emotional and Psychological Triggers:
- Stress and Comfort Eating.
- Habits and Environment
- Cultural and Social Influence
How to manage and overcome Cravings:
Cravings are a normal part of life, but they don’t have to control your choices. Here are some strategies to help manage cravings in a healthy way:
- Eat Balanced Meals
- Stay Hydrated
- Mindful Eating
- Manage Stress
- Indulge in Moderation
- Distract Yourself
