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When Food Cravings Attack



We all experience food cravings some time in our lives. But, some people experience it more often than others. For some people, food cravings can be ignored. While others see it as a dominant force that distracts them from doing anything unless they give in to their desires. In turn, they find themselves craving for one food after another. Why is it that some people’s cravings are frequently occurring? Why is it that some individuals find food cravings too intense to be ignored? Read further to find out.

The Hormone Leptin

Leptin is a hormone which plays a role in stimulating one’s appetite. It sends signals to the brain to tell you that you’re already full. This occurrence enables the person to stop eating as he realizes that he should do so. But, the problem begins when the there is a constant surge of leptin tricks the brain into believing that the person is still hungry, despite the fact that the individual is not. What causes such occurrence? Research reveals that one reason for the malfunctioning of leptin hormones in the brain is having too much fat in the body. This is because when the body has more fats, more leptin is also produced. Another culprit would be high consumption of sugary foods. Sugar stimulates fat cells to enable it to provide more leptin. This constant surges of leptin will eventually lead to leptin resistance. If nothing is done to rectify such abnormalities in leptin signaling, it will dull the brain’s ability to signal satiety and appetite. To prevent this thing from happening, it is best to stick to a healthy diet every day. Steer clear of sugar-laden foods and beverages. Eat only nutritious foods to lessen your risk of having leptin resistance. This way, it will become easier for your body to stave off any signs of cravings.

The Neurotransmitter Serotonin

Serotonin is also referred to as the “feel-good” hormone. It is mainly produced in the person’s gastrointestinal tract. This hormone serves as the key player in regulating one’s mood, digestion, and appetite. When a person indulges in foods high in carbs and sugar more serotonin is released into the body. This is why after indulging in these kinds of foods the person feels great. However, such effect is only temporary. This is why as soon as the feel-good effect of serotonin which was triggered by sugary foods start to wane, the person will immediately think that another batch of sweet foods will fix such cravings.

Having low levels of serotonin can have several causes. One known culprit for reduced serotonin is poor gut health. This is because the majority of serotonin that circulates in the body are primarily produced in the gut. Anxiety and depression can also lead to low serotonin levels. The same thing is true with increased alcohol consumption.

The Link between Endorphins and Your Food Addiction

Regular consumption of high sugar and high sodium foods can lead to increased production of endorphins in the body. Endorphins function much like opiates in the body which promotes feelings of relaxation. This is the reason why as a person eats more of these sugary and salty foods, there is that desire to eat more of it. This, even though the person has already eaten lots of it. The effect is similar to how drug addiction impacts an individual. In fact, experts say that the impact of sugar in the body is more intense compared to cocaine.

This is one reason why Naloxone, which is a drug commonly prescribed to stop heroin from affecting the brain, can also reduce one’s appetite for chocolates, fats, and sugary foods. Various studies also revealed that eating processed foods that are high in fats and sugar can also trigger food addiction. Therefore, it is best to stick to a healthy diet.

Negative Emotions Trigger Food Cravings

People who are prone to experiencing negative emotions such as extreme sadness and boredom become at risk for food addiction. People who have poor self-esteem and poor self-image are also more likely to have frequent trips to the pantry. When a girl just went through a terrible break-up with her boyfriend, she couldn’t just help but turn to doughnuts, pizza, and Oreos to pacify those nasty emotions she’s having deep inside her. However, experts suggest that since food cravings are fleeting and may disappear within an hour if one chooses just to ignore it, it is best to grab right away a healthy food. So, make sure you’ll have a piece of apple or some bananas handy every time those terrible cravings creep in.

As mentioned earlier, avoidance of foods high in sugar and salt can significantly help one to keep food cravings at bay. A study which involved obese participants showed that restricting carbs and sugar from one’s diet can lead to reduced food cravings and improved food preferences within the two-year period. 

Cognitive Restructuring

Commit yourself to saying goodbye to food addiction for good. Unfortunately, this statement is often easier said than done, especially to individuals whose food addiction have already been deeply rooted in their system for years. This is when cognitive restructuring will prove to be beneficial. This technique allows the person to challenge his own inaccurate beliefs about food cravings and replace them with accurate and more realistic thoughts.

Cognitive Defusion

Another technique that can be used to help people with food addiction is cognitive defusion. This is a mindfulness-based technique which requires a person to just take notice of their thoughts. Unlike the cognitive restructuring technique, cognitive defusion does not require one to challenge his thoughts. But, instead in cognitive defusion the individual will learn to visualize himself as someone who is different. Findings from a study conducted about cognitive defusion showed that people who used this technique were three times more likely to stay away from eating sugar-filled foods. This is because cognitive defusion helps a person create a distance between himself and his food cravings instead of trying too hard to replace or eliminate these thoughts. In the same study, it also showed that those participants in the cognitive defusion group experienced better results compared to the team who employed cognitive restructuring.


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