Is it all in your head or is your body trying to tell you something? Some might dismiss a ‘wisdom of the body’ theory as quackery.  However, if you think about the biological processes happening within your body and the factors affecting these, the argument to prove a link becomes more compelling.

Food is so much more than just calories, its information.  The body is a wonderful machine, constantly sending you signs and signals about the information (or nutrients) it needs to function at its best.  The trouble is, when you fall into unhealthy patterns, you unwittingly train your brain and body to think and crave certain foods.  Often these foods give you a quick fix. You feel great for 30 minutes, yet an hour later your energy levels are on the floor and you need another hit to keep you going. Sound familiar?

ARE YOU CRAVING SUGAR? 

One of the most common and documented cravings is, of course, sugar.  In recent years, articles in the press have suggested sugar is as addictive as class A drugs.  How true is that really? Or, is it just lack of willpower? You’ll be glad to know there is more to it than meets the eye.  

Sugar is not just the stuff found in cakes and biscuits. Carbohydrates, bread, pasta, rice for example are converted by the body during digestion into glucose which is a form of sugar….

The brain needs glucose / sugar to function. When you’ve got a steady release of glucose into the blood stream throughout the day, this process works as it should. You’re productive, sharp, and full of energy.  However, too much of the wrong kinds of sugar can throw things off kilter.  Eating something high in sugar and fat (like donuts, chocolate, cake, biscuits and sweets) triggers the release of dopamine, the neurotransmitter associated with feelings of reward and satisfaction.  By falling into this trap, you train your brain to think, ‘you need to eat this to help you feel better’.  You might use these foods to regulate your mood and lower your stress.  But in the long run, this sends you on a rollercoaster, with your energy, your mood, stress levels and sleep.   Over time, this rollercoaster can result in the development of chronic health conditions like diabetes, obesity, inflammation, immune suppression or chronic fatigue.

So, what causes you to crave sugar in the first place? You’re more inclined to eat these kinds of foods when you’re stressed or tired, because your brain is looking for more fuel than it would be when you are relaxed and well nourished.   

Sugar also stimulates the release of tryptophan, the precursor to serotonin, the happy hormone. However quick release sugar and carbohydrates produce a spike in serotonin and then a crash, increasing our desire for more and more ‘fixes’. 

Women can be more susceptible to sugar cravings around the time of their menstrual cycle. That might not come as a huge surprise to you… 

Studies have shown that higher oestrogen levels are associated with greater levels of the hunger hormone, leptin, which triggers stronger cravings for sugary foods.  PMS also causes the stress hormone cortisol to increase and the feel-good hormone serotonin to dip, making you reach for chocolate, chips and sugary snacks to give you a feel-good boost at that time of the month.  

Generally, the foods you choose to eat every day can help to regulate or trigger these cravings.  Try switching your white bread, pasta, sugary cereals, low fat products and processed foods for lower GL (glycaemic load) alternatives such as sourdough, pulses, root vegetables, full fat dairy and increasing your protein intake at each meal.  This can help to regulate the release of glucose into the blood stream and the sugar spike that follows.  Quality proteins such as eggs, turkey, salmon and nuts and seeds are also rich in tryptophan and tyrosine, which support production of serotonin and dopamine,  a much better source than a packet of chocolate digestives or a bag of sweets.  Making the switch to a more wholesome and nourishing alternative may be a much more sustainable approach to healthy weight loss than crazy diets you might be tempted to try. 

DO YOU CRAVE SALTY SNACKS?

Sugar doesn’t do it for you? Perhaps you are more inclined to reach for savoury, salty foods; crisps, salted nuts, cheese and biscuits.  

Lets briefly think about the stress response. When a stress response is triggered, your sympathetic nervous systems (fight and flight) tells your adrenal glands (part of the HPA axis, there is a whole new blog to be written here!) to release adrenaline and noradrenaline. If the threat continues your adrenal glands will releases cortisol which triggers the release of glucose into your blood stream.

Im sorry the complicated bit is coming, but worth explaining.

Prolonged stress can lead to the mechanism that produces the stress hormones, the HPA axis becoming downregulated or over burdened. One of the consequences of this down regulation is your adrenal glands don’t produce enough aldosterone, the hormone that regulates the excretion of salt. Low aldosterone can result in the over excretion of salt, your blood pressure can become low which may result in salt cravings and possibly symptoms such as fatigue, excessive thirst, headaches and nausea.  If you are experiencing a multitude of these symptoms, a trip to the doctor would be recommended for further investigation. 

Many of us can’t change our daily stressors, but we can reduce the stress on our bodies by making some simple changes to our daily diets

1. Try eating balanced meals, with adequate protein, healthy fats and complex carbohydrates.

2. If you salt your food, swap to sea salt rather than table salt.

3. Try to drink no more than 2 cups of caffeinated drinks per day.

4. Stay properly hydrated for your activity levels. Generally this is about 2 litres per day.

Ultimately, it’s about tuning into your own body and how it’s feeling.  What signs is it giving you each day? 

Working with a Nutritional Therapist can be a powerful way of tuning into your own body, equipping you with the knowledge to recognise these signs when they present themselves, and making positive changes to benefit your long-term health and wellbeing.  For more information on what this involves, please contact me to book a 30 minute free consultation.