{"id":474,"date":"2016-04-13T16:08:45","date_gmt":"2016-04-13T23:08:45","guid":{"rendered":"http:\/\/blogs.oregonstate.edu\/moore\/?p=474"},"modified":"2016-04-13T16:09:49","modified_gmt":"2016-04-13T23:09:49","slug":"4-ways-to-kick-food-cravings","status":"publish","type":"post","link":"https:\/\/dev.blogs.oregonstate.edu\/moore\/4-ways-to-kick-food-cravings\/","title":{"rendered":"Are Food Cravings All in your Head? 4 ways to kick em\u2019 to the curb."},"content":{"rendered":"

You\u2019ve probably heard that food cravings have little to do with true hunger, but if they aren\u2019t a part of our biological need for fuel, then how do they work? What kinds of foods do you \u201ccrave\u201d when you are stressed or upset? Are they sweet or salty? Loaded with carbohydrates? Packed with fat? Drizzled in chocolate?<\/p>\n

First, let\u2019s talk about why these specific foods and macronutrients (e.g. carbs, protein, and fat) are commonly craved and then we can sift through some helpful ways to overcome the urge.<\/p>\n

\"chocolate<\/p>\n

So where do cravings come from?<\/h3>\n

Cravings are separate from true hunger, which comes on slowly and may have more of a physical effect (fatigue, stomach rumbling, dizziness). \u00a0Most of the time, when we are truly hungry we have an open mind about what foods we\u2019d like to eat. There are specific signals that help the body tell the brain when it\u2019s ready for more fuel. However, the relationship is complicated and there are quite a few factors involved. You\u2019ve probably heard of these two: Ghrelin and Leptin.<\/p>\n

 <\/p>\n\n\n\n\n\n
Hunger Messengers (Hormones)<\/strong><\/th>\n<\/tr>\n
Higher BEFORE eating<\/strong><\/p>\n

When your body realizes that it needs food, it will release the hormone ghrelin into your bloodstream.\u00a0 High levels of ghrelin will trigger symptoms of hunger.<\/td>\n

Higher AFTER eating<\/strong><\/p>\n

When your body realizes that it has had enough food, it will release the hormone leptin into your bloodstream.<\/td>\n<\/tr>\n

Ghrelin<\/strong><\/p>\n

Tells your brain that you are hungry<\/td>\n

Leptin<\/strong><\/p>\n

Tells your brain that you are full.<\/p>\n

Signals energy balance to the brain<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n

Cravings have both biological and psychological components. A craving is an intense desire to eat a specific food. A craving, or \u201cemotional hunger\u201d comes on suddenly, usually for a specific food, is often mindless, and eating what you\u2019re craving won\u2019t always lead to satisfaction.<\/p>\n

Environmental Cues<\/h4>\n

\"pepperoniA Big Mac on a billboard, the aroma of coffee in a small caf\u00e9, or fresh bread in a bakery \u2013 images and smells everywhere remind us of the fantastic substances available to eat and drink. Food is all around us \u2013 and despite a growling from your mid-section, these cues can make you think you\u2019re in need of some Hot-N-Ready\u00ae pizza.<\/p>\n

Emotions<\/h4>\n

We crave certain foods when we feel sad, stressed out, or upset. The culprit? Our very own mind\u2026 and body. Hormones and neurotransmitters are messengers our bodies use to communicate with our brain (and visa versa).\u00a0 Both of these internal signals are needed to perform thousands of functions.<\/p>\n

But what do they have to do with cravings? In all honesty, cravings are still sort of a mystery to science. What we crave and why we are craving it also varies from person to person – we are all different. This makes cravings difficult to study. There isn\u2019t really one<\/em> single cause to determine why all the sudden we want pizza with black olives, or ice cream with hot fudge.<\/p>\n

These neurotransmitter signals come from our brain and<\/em> our gut to help control our appetite and mood. Like mentioned before, we have internal signals that tell us when we are hungry and when we are full (Ghrelin and Leptin, respectively (and about 12 others)). We also<\/em> have internal signals that reward us with pleasure when we eat certain foods (Dopamine and Serotonin). So, we have \u201chunger signals\u201d and \u201cfeel-good signals \u201c\u2013 both related to the food we eat.<\/p>\n

 <\/p>\n\n\n\n\n
\u201cFeel-Good\u201d Messengers<\/strong><\/th>\n<\/tr>\n
Dopamine<\/strong><\/p>\n

Helps control the reward and pleasure centers in the brain. It also helps regulate movement and emotional responses.<\/td>\n

Serotonin<\/strong><\/p>\n

Contributes to feelings of happiness. Most of the body\u2019s serotonin is found in the GI tract and it functions largely in the brain. It affects mood, appetite, sleep, memory and learning.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n

It\u2019s no wonder dopamine and serotonin are linked to food cravings. If certain substances (sugar, fat, carbohydrates or salt) bring pleasure to our brain \u2013 then of course we may occasionally crave them.<\/p>\n

 <\/p>\n

Curb the Crave<\/h3>\n

 <\/p>\n

Get Enough Sleep<\/h4>\n

A study by The Journal of Clinical Endocrinology & Metabolism suggests that not getting enough sleep may alter the way leptin communicates with your brain. When leptin isn\u2019t working right, your body may think it\u2019s not getting enough calories \u2013 hence the desire to eat more food.<\/p>\n

Drink Water<\/h4>\n

This one can help with hunger AND cravings. Sometimes thirst can be disguised as hunger. Before you peruse the pantry, drink a glass of water and wait awhile.<\/p>\n

Entertain your brain<\/h4>\n

Find something actively entertaining: play a game, do a crossword puzzle, go for a walk \u2013 are you ever \u201chungry\u201d because you are bored?<\/p>\n

Relieve Stress & Tackle tension<\/h4>\n

High levels of stress can contribute to cravings. We often use food to help us cope with stress (comfort food\u00a0\u2192 feel-good messengers \u2192 Less stress). Find ways to relieve stress that won\u2019t add unnecessary calories. Relax, exercise, and\/or read a book \u2013what works best for you?<\/p>\n

 <\/p>\n

But what if it\u2019s more than a craving?<\/h3>\n

Since research suggests that these types of foods make us feel good, eating sugary foods [or salty, or fatty foods] can lead to an addictive-like eating behavior. We\u2019ve established that cravings have a physiological impact, but are they actually addictive? Check out Paige\u2019s article \u201cCan you be addicted to sugar?<\/a>\u201d to learn more.<\/p>\n

 <\/p>\n

\n

Resources:<\/h3>\n

Spiegel, S., Leproult, R., L\u2019Hermite-Baleriaux, M., Copinschi, G., Penev, P.D., Van Cauter, E. (2004). Leptin Levels Are Dependent on Sleep Deprivation: Relationships With Sympathovagal Balance, Carbohydrate Regulation, Cortisol, and Thyrotropin.<\/strong> The Journal of Clinical Endocrinology & Metabolism 89(11):5762\u20135771. doi: 10.1210\/jc.2004-1003<\/a><\/p>\n

Meguid, M.M., Fetissov, S.O., Varma, M., Sato, T., Zhang, L., Laviano, A., & Rossi-Fanelli, F. (2000). Hypothalamic Dopamine and Serotonin in the Regulation of Food Intake. Ingestive Behavior and Obesity.<\/strong> Nutrition<\/em> 16:843-857. PII: S0899-9007(00)00449-4<\/a><\/p>\n

McVay, M.A., Copeland, A.L., Newman, H.S., Geiselman, P.J. (2012). Food cravings and food cue responding across the menstrual cycle in non-eating disordered sample<\/strong>. Appetite<\/em> 59(2):591-600. doi:10.1016\/j.appet.2012.07.011<\/a><\/p>\n

Murray, M. Vickers, Z. (2009). Consumer views of hunger and fullness. A qualitative approach.<\/strong> Appetite <\/em>53:174-182. doi:10.1016\/j.appet.2009.06.003<\/a><\/p>\n

Ledochowski L, Ruedl G, Taylor AH, Kopp M (2015) Acute Effects of Brisk Walking on Sugary Snack Cravings in Overweight People, Affect and Responses to a Manipulated Stress Situation and to a Sugary Snack Cue: A Crossover Study.<\/strong> PLoS ONE 10(3): e0119278. doi:10.1371\/journal.pone.0119278<\/a><\/p>\n

Kourouniotis S., Keast R., Riddell L.J., Lacy K., Thorpe M.G. & Cicerale S., The Importance of Taste on Dietary Choice, Behaviour and Intake in a Group of Young Adults<\/strong>., Appetite <\/em>(2016), doi: 10.1016\/j.appet.2016.03.015<\/a><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Let\u2019s talk about why specific foods and macronutrients are commonly craved, then sift through some helpful ways to overcome those cravings. Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":5993,"featured_media":477,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[210674],"tags":[],"class_list":["post-474","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/osu-wams-blogs-uploads.s3.amazonaws.com\/blogs.dir\/1552\/files\/2016\/04\/cake-FTW.jpg","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p3sAX3-7E","jetpack_likes_enabled":true,"jetpack-related-posts":[{"id":422,"url":"https:\/\/dev.blogs.oregonstate.edu\/moore\/can-you-be-addicted-to-sugar\/","url_meta":{"origin":474,"position":0},"title":"Can you be addicted to sugar?","author":"Paige Becker","date":"November 23, 2015","format":false,"excerpt":"Maybe you have heard that sugar is as addictive as cocaine. Well, don\u2019t sign up for rehab just yet! In this post, we will explore what the research says about the power of sugar and what we can do to reverse it\u2014so we have the power over sugar.","rel":"","context":"In "Food"","block_context":{"text":"Food","link":"https:\/\/dev.blogs.oregonstate.edu\/moore\/category\/food\/"},"img":{"alt_text":"sugar","src":"https:\/\/i0.wp.com\/osu-wams-blogs-uploads.s3.amazonaws.com\/blogs.dir\/1552\/files\/2015\/11\/Can-you-be-addicted-to-sugar-2-large.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/osu-wams-blogs-uploads.s3.amazonaws.com\/blogs.dir\/1552\/files\/2015\/11\/Can-you-be-addicted-to-sugar-2-large.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/osu-wams-blogs-uploads.s3.amazonaws.com\/blogs.dir\/1552\/files\/2015\/11\/Can-you-be-addicted-to-sugar-2-large.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/osu-wams-blogs-uploads.s3.amazonaws.com\/blogs.dir\/1552\/files\/2015\/11\/Can-you-be-addicted-to-sugar-2-large.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":498,"url":"https:\/\/dev.blogs.oregonstate.edu\/moore\/low-carb-conundrum\/","url_meta":{"origin":474,"position":1},"title":"The Low Carb Conundrum: What Does Research Say?","author":"schrkath","date":"August 1, 2016","format":false,"excerpt":"The Paleo & Whole 30 diets mark a shift towards a low carb\/high fat approach to weight loss. But are they all they\u2019re cracked up to be?","rel":"","context":"In "Food"","block_context":{"text":"Food","link":"https:\/\/dev.blogs.oregonstate.edu\/moore\/category\/food\/"},"img":{"alt_text":"grains","src":"https:\/\/i0.wp.com\/osu-wams-blogs-uploads.s3.amazonaws.com\/blogs.dir\/1552\/files\/2016\/07\/grains-header.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/osu-wams-blogs-uploads.s3.amazonaws.com\/blogs.dir\/1552\/files\/2016\/07\/grains-header.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/osu-wams-blogs-uploads.s3.amazonaws.com\/blogs.dir\/1552\/files\/2016\/07\/grains-header.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/osu-wams-blogs-uploads.s3.amazonaws.com\/blogs.dir\/1552\/files\/2016\/07\/grains-header.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/osu-wams-blogs-uploads.s3.amazonaws.com\/blogs.dir\/1552\/files\/2016\/07\/grains-header.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/osu-wams-blogs-uploads.s3.amazonaws.com\/blogs.dir\/1552\/files\/2016\/07\/grains-header.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":74,"url":"https:\/\/dev.blogs.oregonstate.edu\/moore\/how-good-or-bad-is-food-processing\/","url_meta":{"origin":474,"position":2},"title":"Food Processing: How Good or Bad is It?","author":"Tracy Beckmann","date":"June 1, 2013","format":false,"excerpt":"Let\u2019s consider weighing the balance of how processing impacts food, for both the good and the bad. It\u2019s a fact that fresh foods, if picked when perfectly ripe and stored under the best possible conditions for a very short time, offer optimal nutrition. Conversely, one of the most important benefits\u2026","rel":"","context":"In "Food"","block_context":{"text":"Food","link":"https:\/\/dev.blogs.oregonstate.edu\/moore\/category\/food\/"},"img":{"alt_text":"Table of processed foods surounding a question mark.","src":"https:\/\/i0.wp.com\/blogs.oregonstate.edu\/moore\/files\/2013\/06\/How-Good-or-Bad-is-Food-Processing.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":305,"url":"https:\/\/dev.blogs.oregonstate.edu\/moore\/saturated-fat-not-the-villain-after-all\/","url_meta":{"origin":474,"position":3},"title":"Saturated Fat: Not the villain after all?","author":"Danielle McNaughton","date":"June 1, 2014","format":false,"excerpt":"The US Dietary Guidelines tells us to limit saturated fat due to studies linking saturated fat to heart disease, the number one killer worldwide. However, more and more research has since led experts to question this link.","rel":"","context":"In "Food"","block_context":{"text":"Food","link":"https:\/\/dev.blogs.oregonstate.edu\/moore\/category\/food\/"},"img":{"alt_text":"sticks of butter yummm","src":"https:\/\/i0.wp.com\/blogs.oregonstate.edu\/moore\/files\/2014\/04\/butter.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":443,"url":"https:\/\/dev.blogs.oregonstate.edu\/moore\/fact-or-fiction-exploring-common-beliefs-about-veganism\/","url_meta":{"origin":474,"position":4},"title":"Fact? Or Fiction? Exploring Common Beliefs About Veganism","author":"Melissa Girgis","date":"February 10, 2016","format":false,"excerpt":"Learn which common beliefs about vegan diets are fact, and which are just pure fiction.","rel":"","context":"In "Food"","block_context":{"text":"Food","link":"https:\/\/dev.blogs.oregonstate.edu\/moore\/category\/food\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/osu-wams-blogs-uploads.s3.amazonaws.com\/blogs.dir\/1552\/files\/2016\/02\/Vegan-feature-image.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/osu-wams-blogs-uploads.s3.amazonaws.com\/blogs.dir\/1552\/files\/2016\/02\/Vegan-feature-image.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/osu-wams-blogs-uploads.s3.amazonaws.com\/blogs.dir\/1552\/files\/2016\/02\/Vegan-feature-image.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/osu-wams-blogs-uploads.s3.amazonaws.com\/blogs.dir\/1552\/files\/2016\/02\/Vegan-feature-image.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/osu-wams-blogs-uploads.s3.amazonaws.com\/blogs.dir\/1552\/files\/2016\/02\/Vegan-feature-image.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/dev.blogs.oregonstate.edu\/moore\/wp-json\/wp\/v2\/posts\/474","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.blogs.oregonstate.edu\/moore\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.blogs.oregonstate.edu\/moore\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.blogs.oregonstate.edu\/moore\/wp-json\/wp\/v2\/users\/5993"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.blogs.oregonstate.edu\/moore\/wp-json\/wp\/v2\/comments?post=474"}],"version-history":[{"count":3,"href":"https:\/\/dev.blogs.oregonstate.edu\/moore\/wp-json\/wp\/v2\/posts\/474\/revisions"}],"predecessor-version":[{"id":476,"href":"https:\/\/dev.blogs.oregonstate.edu\/moore\/wp-json\/wp\/v2\/posts\/474\/revisions\/476"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.blogs.oregonstate.edu\/moore\/wp-json\/wp\/v2\/media\/477"}],"wp:attachment":[{"href":"https:\/\/dev.blogs.oregonstate.edu\/moore\/wp-json\/wp\/v2\/media?parent=474"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.blogs.oregonstate.edu\/moore\/wp-json\/wp\/v2\/categories?post=474"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.blogs.oregonstate.edu\/moore\/wp-json\/wp\/v2\/tags?post=474"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}