Written by Dianne Ward and reviewed by Katherine Maslen, Nutritionist and founder of The Shift Podcast.
Cravings often have a bad reputation, leading us to believe that they must be ignored or suppressed.
However, what if we approached cravings from a different perspective? What if we saw them as valuable signals from our bodies, indicating that we're hungry and in need of nourishment? The cause of cravings can be really varied, and if we take a step back and listen to what they are telling us it can help us get to the root of the issue.
In this article, we'll explore the importance of not ignoring cravings and how to respond to them in a way that supports our health objectives.
Understanding Cravings as Hunger Signals
Cravings can be our body's way of communicating what it needs. Rather than dismissing them outright, it's essential to consider them as cues for nourishment. For example people commonly crave chocolate when they are low in magnesium, as chocolate is one of the best sources of this mineral.
Another common one is feeling hungry when really your body just needs water.
By recognizing that a craving might signify hunger, we can address it in a way that aligns with our health goals.
Pause and Reflect
Emotions are a huge driver of cravings and one that we often miss. When a craving arises, take a moment to pause and assess your body's signals. Ask yourself if you're truly hungry or if there might be an emotional trigger at play. Taking a mindful approach allows you to differentiate between genuine hunger and other factors that may be driving your desire for certain foods.
Choose Nourishing Options
Instead of automatically reaching for unhealthy, processed options to satisfy your cravings, consider how you can nourish your body with nutrient-dense foods. Opt for whole foods that provide the necessary vitamins, minerals, and macronutrients your body needs. For example, if you're craving something sweet, reach for a piece of fruit or a small portion of dark chocolate. If you're yearning for something salty, choose roasted nuts or a handful of popcorn.
Mindful Eating Practices
When responding to a craving, practice mindful eating to fully enjoy and appreciate the experience. Slow down, savor each bite, and pay attention to the flavors, textures, and satisfaction that nourishing foods provide. This approach helps you feel more satiated and reduces the likelihood of overeating or mindlessly consuming junk food.
Seek Balance
It's important to strike a balance between honoring your cravings and making nourishing choices. If you find yourself consistently craving unhealthy foods, it may indicate a need to evaluate your overall diet and lifestyle. Focus on creating a well-rounded eating plan that includes a variety of whole foods while allowing for occasional indulgences in moderation.
Consider Underlying Needs
Cravings can sometimes indicate underlying nutritional deficiencies or imbalances. If you consistently crave a specific type of food, it may be worth exploring whether your body is lacking certain nutrients. If you find yourself consistently craving sweets and carbohydrate rich foods, it could mean you need to balance your blood sugar or work on candida overgrowth. Sometimes eating high carbohydrate foods often, will lead your body to make signals to ask for more. Often with cravings there are biochemical processes at play - they can be driven by specific hormones of mediators in the body.
Consult a naturopath, nutritionist or other healthcare professional to identify and work ono the root cause of your cravings.
Emotional and Mental Well-being
While cravings are often associated with physical hunger, they can also be tied to emotional or mental well-being. Food is a common substance that we use for ‘numbing’. While some people numb their emotions with smoking, alcohol or drug use food is probably the most widely used numbing agent around. If you notice patterns of using food to cope with stress, sadness, or boredom, consider seeking alternative strategies for emotional support.
Engaging in activities such as exercise, practicing mindfulness or meditation, or spending time with loved ones can provide nourishment for the mind and help reduce the reliance on food as a source of comfort.
Cravings aren’t always unhealthy
When people are tapped into their intuition they often will crave things that are good for them. What I find in my practice is that I’ll recommend a certain food to deal with a nutrient deficiency and the patient will report that they have been craving that particular food lately. Listen for messages when you feel like eating a particular fruit, vegetable or other food - perhaps it is just what your body needs.
By reframing our approach to cravings, we can view them as valuable signals from our bodies, indicating hunger and the need for nourishment. Rather than giving in to unhealthy options, take a moment to evaluate your body's needs and choose nutrient-dense foods that support your overall health objectives.
Remember, it's about finding a balance between honoring cravings and making choices that promote long-term well-being. By listening to your body and nourishing it properly, you can foster a healthier relationship with food and achieve your health goals.
Sometimes we’re going to give in to our cravings and find ourselves overeating or indulging more than we intended. This is going to happen time to time - it is how we handle it that is the most important. Here’s what we recommend you do.
Be Kind to Yourself
First and foremost, it's important to practice self-compassion and avoid harsh self-judgement. Remember that occasional overeating or giving in to cravings is a normal part of being human. Instead of beating yourself up, acknowledge the slip-up and use it as an opportunity for growth and self-reflection.
Avoid Guilt and Restrictive Behaviors
Feeling guilty after overeating can lead to a negative cycle of restriction and deprivation. Instead of resorting to strict diets or punishing yourself with excessive exercise, focus on nourishing your body with balanced meals and engaging in regular physical activity. Embrace a long-term, sustainable approach to healthy eating rather than short-term fixes.
Get Back on Track
Don't let a single indulgence derail your progress. Instead, view it as a blip on your journey toward a healthier lifestyle. Resume your regular eating habits with balanced meals that include whole foods, fruits, vegetables, lean proteins, and healthy fats. Aim for consistency rather than perfection, and remember that one slip-up doesn't define your overall progress.
Cravings are something that are going to happen to all of us from time to time - it is what we do with them that matters. What are your cravings telling you?
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