What your cravings tell you about your health

Is it all in your head or is your body trying to tell you something??

Often the cravings that we experience can indicate to us the physiological processes that are happening in the body and influence what we eat.

Food is so much more than just calories, it is information. The food you eat is necessary for?suppling your body with the nutrients it needs for every single process that happens within your body. When your body requires more nutrients the body will send you a signal. These signals are sent?via the release of various?different hormones?which in turn?prompt you on?when to eat and what to eat.

The trouble is, when you fall into unhealthy patterns, you unwittingly train your brain and body to think about and crave certain foods that only?give you a quick fix. These foods?might make you?feel great for 30 minutes, or so,?but then an hour later your energy levels have hit the floor and you need another hit to keep you going. Does this sound familiar?

Let's look at what different?cravings are telling you about your health:

Do you crave sugar?

One of the most common and well-documented cravings is, of course, sugar. In recent years, articles in the press have suggested that sugar can be as addictive as class A drugs.

This is because the brain needs glucose to function, so your body tightly regulates blood sugar levels and responds quickly to falling blood glucose levels.

Glucose is a form of sugar that comes from the carbohydrates in your diet. When you’ve got a steady release of glucose into the bloodstream throughout the day, this process works as it should and you feel productive, sharp and full of energy. However, too much sugar can throw things off kilter.

Eating foods that are high in sugar such as cakes, biscuits and other sweets not only creates a spike in blood glucose levels but also?triggers the release of dopamine, the neurotransmitter associated with feelings of reward and satisfaction.

By falling into this trap, you train your brain to associate sweets with reward, pleasure and contentment. You then might use these foods to regulate your mood and lower your stress levels. 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, chronic inflammation, immune suppression and chronic fatigue.

So, what causes you to crave sugar in the first place??

• You are stressed and tired.?You’re more inclined to eat these kinds of foods when you are stressed or tired, because your brain is looking for more fuel than it would be when you are relaxed and well nourished.
• You need sleep.?Sugar also stimulates the release of tryptophan, the precursor to serotonin, which in turn produces melatonin helping you get a good night sleep. But too much sugar can disrupt sleep cycles as declining blood sugar levels can trigger the release of cortisol and cause you to wake up in the night and have difficulty falling back asleep.
• Your estrogen levels are high. Women can be more susceptible to sugar cravings around the start of their menstrual cycle when estrogen levels are high. Studies have shown that higher estrogen levels are associated with greater levels of the hunger hormone, leptin, which triggers stronger cravings for sugary foods. Hormone imbalances such as?PCOS and estrogen dominance are?also associated with high estrogen levels and can trigger increased sugar cravings. PMS also causes the stress hormone cortisol to increase and the feel good hormone serotonin to dip, causing you to reach for chocolate, chips and sugary snacks to give you a feel-good boost during that time of the month.

So what can you do?

Generally, the foods you choose to eat everyday can help you to regulate or trigger these cravings. Try switching your white bread, pasta, sugary cereals, low fat products and processed food for lower GL (glycemic load) alternatives such as whole grains, pulses, root vegetables and increasing your protein intake at each meal. This can help you to regulate the release of glucose into the bloodstream. Quality proteins such as eggs, turkey, salmon, nuts and seeds are also rich in tryptophan and tyrosine, which support production of serotonin and dopamine - a much better source than a bar of chocolate or other sweets. Making the switch to a more wholesome and nourishing alternative may be a much more balanced?approach to sustainable and?healthy weight loss than jumping on the?latest fad diet trend.

Do you crave salty snacks?

If sugar doesn’t do it for you, perhaps you are more inclined to reach for savoury, salty foods; chips, salted nuts, cheese, biscuits. Generally speaking, this could be a sign that your adrenal glands are under strain, and similar to sugar, that hankering for salt could be attributed to stress, poor sleep,?fatigue or PMS.

You rely on your adrenals to produce the stress hormones cortisol and adrenaline whenever you need it. That might mean meeting that work deadline, training for a marathon or gearing yourself up for a big presentation.

Like your insulin response, your stress response is a?necessary biological function and is normal when it occurs?in the short term, but chronic demand on the adrenals can result in long lasting?fatigue and insufficient secretion of other hormones including aldosterone, renin and angiotensin, mineralocorticoids which are?needed to?regulate blood pressure by controlling fluid levels and electrolyte balance in the body.

When your adrenals are tired and don’t produce enough aldosterone, your blood pressure can become low and result in salt cravings and these might be accompanied with other 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.

Now, don’t read this and think that I am suggesting you need to be consuming salt by the bucket load. Too much sodium (the key element in salt) should be avoided as it can tip the hormone balance in the other direction and contribute to high blood pressure and other cardiovascular issues.

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

Working with a nutritionist can be a powerful way of tuning into your own body, equipping yourself with the ability to recognise these signs when they present themselves, and the knowledge to?make the necessary dietary and lifestyle?changes that will?benefit your long term health and wellbeing.

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