Addressing Food Cravings: Causes And Effective Management - Dt Preeti Nagar
Most of us have cravings for foods, ideally to be consumed immediately. That should be greasy, salty, sweet, spicy, crunchy, or crispy, but we are left with nothing to eat. We should always try to eat nutritious food to stop our food cravings or to fulfil the urge for food cravings. We must know the cause of the cravings.
The cravings are caused by various factors that may include nutritional deficiencies, hormonal fluctuations, emotional states, environmental cues, or blood sugar fluctuations.
Sometimes, the body craves certain foods because they lack specific nutrients or due to changes in hormones due to the menstrual cycle or pregnancy, which can lead to cravings. Anxiety, frustration, sorrow and even joy can cause food cravings. Low blood sugar levels can result in cravings for sugary foods or carbohydrates.
A question arises about how we can deal with these cravings. Food cravings require focusing on balance, nutrient-dense foods, and mindful eating. Your meal should always contain a variety of protein sources, good fats, fiber-rich carbohydrates, fruits, and vegetables.
This equilibrium lessens the chance of cravings by helping to maintain blood sugar levels and prolonging feelings of satisfaction. To deal with food cravings, mindful eating with healthy snacks and adequate sleep might help to stay stress-free and hydrated, leading to reduced cravings.
While it is obvious that some foods might make us want more, it is less if food can become an addiction, just like drugs and alcohol. So, we should always keep an eye on what we intake or crave.
When we don’t follow a good diet, this can lead to stress, less sleep, and laziness. You run the danger of overeating if you put off eating because you are busy or distracted. Eating later will just make you more hungry. So always try to eat healthy food on time.
Try to be hydrated and drink plenty of water throughout the day. Sometimes, dehydration is confused with hunger. Intake of water or herbal teas might also help reduce unwanted cravings. Whenever you are craving junk food, try to avoid it or replace it with fruits or something healthy. Fruits not only keep you healthy but also increase protein and fibre in your body.
You should always pay attention to your hunger and fullness cues and practice mindful eating by focusing on enjoying your food. Avoid distractions while eating to prevent thoughtless overeating.
Include healthy fats in your meals, like watermelon, bananas, whole grains, nuts, seeds, legumes, etc. Healthy fats provide satiety and contribute to overall satisfaction with meals. You should prioritize fibre in your meals. Meats, poultry, fish, eggs, tofu, and dairy products are great sources of rich protein that help you control your appetite and cravings by promoting a feeling of fullness.
Food cravings are common and can be hard to ignore, leading to consuming excessive amounts of calories, poor nutrients and junk food like cake, ice cream, etc. You should avoid unhealthy food and go for something healthy and nutritious that gives you energy and keeps you healthy to control your food cravings.
Food cravings are normal, but if you find yourself more engaged with your cravings than regular ones, then it can be harmful, and you must consult with the doctor.
Disclaimer: The views expressed in this article are of the author and not of Medical Dialogues. The Editorial/Content team of Medical Dialogues has not contributed to the writing/editing/packaging of this article.
