BLOG 532 FOOD CRAVINGS
Food is a constant factor in life we encounter every singe
day, more than once per day. Its purpose is for the nutritional components we
need for healthy bodily functions. However, cultural, environmental, and
personal influences affect what food we eat. The stereotypical three meals per
day, breakfast, lunch, and dinner, are not the same for everyone. Dealing with
food is something we all do, but individuals vary in their relationship with
food. Diets, portions, locations, availability, and mental state are
contributing factors to what gets consumed. Cravings can also be a determining
factor for the foods we eat. We have preferences and likes, but cravings
surpass simple eating choices. The desire shifts from need to want with strong
emotional pull. There is a psychology behind food cravings.
The urge to eat certain foods right away feels like a wave
of hunger for that food has taken over. Cravings can pop up anytime, even if
the person is full. The most common types of food people crave are those that
are salty, sugary, fatty, or maybe a combination of these. Sometimes it can be
said that someone is addicted to sugar or addicted to carbs. Foods can feel
rewarding and stimulating the reward system of the brain. That feeling of
pleasure can lead to the habit of wanting more and more of what are called
“hyperpalatable” foods. These types of food release hormones including
dopamine, insulin, leptin, ghrelin, and cortisol. The hormones released are
related to stress, hunger, and metabolism.
The operation of appetite hormones when we normally eat is
that appetite hormones glucagon-like peptide and cholecystokinin from the
digestive tract and leptin from fat cells are released. These communicate feelings
of fullness with the brain to stop eating. If the person has eaten in several
hours, ghrelin is released from the stomach to signal hunger. The problem is
that eating hyperpalatable foods too often can lead to interfering with how the
brain processes these hormonal signals. Cravings may continue even when the person
is full of food. Not getting enough sleep can also cause appetite hormonal
imbalances. Women during their menstrual cycles can also imbalance hormones. Some
medications can do this too such as antidepressants.
Another craving trigger can be advertisements. The media practically
has its own department for snacks. Ads for chips, ice cream, crackers, and soda
lure people in. The visual stimulates cravings. People fall victim and want
instant gratification. In a world where everything is a touch to order away,
it’s easy to access hyperpalatable foods quickly.
Avoiding cravings can be achieved mainly by eating healthily
and often. A person’s relationship with food can be controlled by staying away
from triggers, not buying hyperpalatable foods, partaking in other dopamine releasing
activities that are healthy such as exercise, and of course keeping good mental
health status. Hormones remain a complicated subject matter that individuals
struggle with in many ways. There is not a one size fits all solution to them
which means there isn’t a one size fits all solution to cravings. What remains
controllable are our thoughts regarding food, so be self-aware and nourish your
body with true self-care.