We all have cravings! That’s just a human survival mechanism coded into our body to signal its need for specific nutrients. For example, a craving for red meat may indicate a need for iron, while a desire for fruits might suggest a need for vitamins and antioxidants. Similarly, the body signals its need for caloric intake for energy, to have variety in diet, to hydrate the body, and for survival in different environments as well!
In this blog, I’m focusing on “Unhealthy” cravings in general. The kind of cravings that make us consume something, and then later we regret consuming the same! That’s our scope
Note: I’m not a dietician nor an expert in food-related matters. Just an ordinary guy who wants to control his urges to eat unhealthy foods! That’s it. You know your body better than me. So listen to your body and eat if you want it, healthy ones I recommend though!
Cravings – Cause and Cues
As I have mentioned, cravings are just a human survival mechanism. Not having any cravings should be pointed out as an issue! As per my understanding, there are majorly 3 ways we are having these cravings.
- Instinct Cravings for Body Needs
- Based on Cues
- Based on shared Emotions
The type of cravings we are addressing is of type 2 and 3 in this blog! First, let’s understand a “Cue”. Suppose that you are eating a mango for the first time. Obviously, your brain stores the “ taste” and “emotions” associated with you eating the mango. Now, whenever you sense a mango (See/Smell/Taste/Hear the term Mango), your brain craves for the mango! This sensation is what we call a “Cue”. It triggers an Emotion!!
Now, Suppose that you haven’t eaten any mango yet. You just saw a man eating Mango and he is enjoying it. That one is not a cue, but it triggers. The visual creates a craving, making us taste the same, just to know it’s taste. More precisely, we crave to feel the emotion shared with us. Further, it might become a cue once you enjoy tasting it.
Dopamine – The Manipulator
Dopamine is a neurotransmitter made in your brain. It plays a role as a “reward center” and in many body functions, including memory, movement, motivation, mood, attention, and more. Long Story short, we need dopamine in our body in adequate amounts. Having a low amount or High amount messes with our body functions – Mentally and Physically!
For Better Reference: Dopamine: What It Is, Function & Symptoms
Once we enjoy a food, the emotions and taste associated with the same gets stored in the brain. This is made possible by the release of dopamine. Dopamine is known as the “feel-good” hormone. It gives you a sense of pleasure. It also gives you the motivation to do something when you’re feeling pleasure.
So, the next time when you sense a food, the dopamine releases, motivating or creating a craving to taste the food. The interesting fact is that dopamine gets released more when you have these cravings than when you actually consume the food. In other words, you might be feeling just a craving only. It doesn’t mean that you are hungry or desperate to consume it. Your brain is just manipulating you for pleasure!!
We are surrounded by “Cues”, which we will discuss in the next section. So, our brain continuously releases dopamine whenever it detects a cue, making us eat or consume even more food leading to an unhealthy lifestyle. So, it’s way more serious than we actually anticipate.
The world of Cues and Shared Emotions
There are particularly 6 types of Cues.
- Time – When it’s Noon, having a Lunch
- Emotional State – Eating food when you are emotionally down
- Preceding Event – Having a coffee when you get out of your bed
- Environment – Buying a fast food when you visit a shopping mall
- People – Having a beer when you meet your pal
- Thought – Thinking about ice cream creates a craving
I’m not going into details, just visit this blog post by James Clear – The author of Atomic Habits. He has beautifully described the types of Cues in terms of building up a habit.[We are also addressing a kind of bad habit here – Unnecessary Cravings!]
Action Items – How to Identify and Control Unwanted Cravings
- Keep unhealthy food out of the house: Remove or limit the presence of tempting, unhealthy snacks and foods in your living space. This reduces the likelihood of succumbing to cravings when they strike.
- Drink a glass of water: Sometimes, dehydration can be mistaken for hunger. Drinking water can help you stay hydrated and may also help curb cravings.
- Distract yourself for 20 minutes: Engage in an activity that diverts your attention away from the craving for at least 20 minutes. This could be a short walk, reading a book, or doing a quick workout.
- Treat yourself with something besides food: Find alternative rewards or treats that are not food-related. This could include pampering yourself with a small gift, watching your favorite TV show, or spending time on a hobby.
- Remind yourself of your goals: Keep your goals in mind, whether they are related to health, fitness, or other aspects of your life. This reminder can motivate to resist cravings.
- Eat something healthy: If you’re hungry, opt for a nutritious snack or meal. Consuming a balanced and satisfying food item can help stabilize your blood sugar levels and reduce cravings.
- Enjoy a small portion of your craving: If completely avoiding the craving seems unrealistic, consider allowing yourself a small portion. Practice moderation and savor the treat mindfully.
- Pay attention to your body: Tune in to your body’s signals of hunger and fullness. Eating mindfully and being aware of your body’s needs can help you make healthier choices.
- Give yourself a choice: Instead of being tempted to a craving impulsively, give yourself the choice to either indulge in a small portion or choose a healthier alternative. This empowers you to make a conscious decision.
- Identify triggers/cues: Recognize situations, emotions, or activities that trigger your cravings. Once you identify these triggers, work on finding alternative ways to cope with or avoid them.
Hope you were able to conquer your unwanted cravings. It is a journey that demands self-awareness and intentional choices. By implementing these action items—whether it’s maintaining a supportive environment, staying hydrated, or practicing mindfulness—you empower yourself to make healthier decisions and achieve your goals. Remember, success in managing cravings comes from a combination of discipline, self-love, and a commitment to overall well-being.
