Introduction

Cravings are commonly experienced among a majority of the population, because they are completely normal! That said, they can disrupt our eating habits and can lead to feeling out of control around food. Understanding why cravings happen and how to manage them can help with building a healthier relationship with food!

Reasons why cravings may happen:

Cravings are not something that occur for no reason, and are often triggered by a variety of factors, which include:

Nutrient or energy deficiency

• When your body lacks adequate fuel, or is low in certain nutrients, it may send signals in the form of cravings.
• Skipping meals or going long periods of time in-between meals can lead to intense hunger responses, triggering cravings for foods that are a quick source of energy. This is typically foods that are high in carbohydrates as they are the most digestible source of energy for our bodies.
• These feelings of intense hunger can also make it more difficult for us to feel satiated after eating, which can lead to feelings of discomfort or over-fullness.
• Low levels of certain nutrients, such as iron or vitamin B12, can contribute to your body craving foods that are rich in those nutrients. For example, craving red meat or dark leafy greens could signal a deficiency in iron.

Irregular sleep routine

• Lack of sleep and inconsistent sleep schedules can disrupt hormones that control hunger and satiety, which can lead to increased cravings for high-energy foods.
• Poor sleep can also affect your ability to manage emotions and can lead to food habits that feel more impulsive.

Because food is yummy

We eat for so many different reasons! These include:

• Social reasons → sharing meals with family and friends is often a way to bond and enjoy one another's company
• Comfort → comfort foods can evoke feelings of nostalgia and can be used to cope with feeling stressed or overwhelmed.
• Enjoyment → we eat for pleasure! It is normal to have cravings for foods that you love to eat! 
• Tradition → many cultures have specific foods tied to important rituals and celebrations
• To satisfy hunger and provide us with energy → ultimately, we eat to nourish our bodies and maintain energy throughout the day.

Dietary restriction and/or unhelpful food language

• It is important to be aware of how restricting foods and/or unhelpful food language can impact our eating habits
• It is important not to categorize any food as ‘good’ or ‘bad’, ‘healthy’ or ‘unhealthy’ as labeling food in this way can promote guilt or shame around eating.
• Try to adopt a neutral perspective on foods, rather than giving them a label. There are no ‘good’ or ‘bad’ foods - just foods that serve different purposes, and these purposes are unique to every individual.
• Restricting certain foods or following very strict food rules can lead to feelings of deprivation, which can cause binging on foods that are being avoided. This cycle of binging and restricting can cause cravings to become more intense, and more difficult to manage.

In response to mood or emotions

• Emotional eating is a really normal response and occurs when you eat food to help cope with difficult emotions
• Food can help temporarily dampen stressful feelings - foods that are more energy-dense tend to become more appealing under stress or low mood.

Creating an action plan to manage cravings:

Eat often

• Aim to have a meal or snack every 2-4 hours throughout the day.
• Skipping meals or going long periods of time without eating can lead to intense hunger and a higher likelihood of experiencing cravings.
• Incorporate balanced meals and snacks that include protein, carbohydrates, and fat to keep energy levels stable.

Mindful eating

Practicing mindfulness by slowing down and enjoying what you are eating can help you become more in tune with your body’s hunger and fullness cues.

Sleep

• Aim to create a consistent sleep routine to help your body regulate hunger and emotional responses.
• A good sleep routine can also help manage emotions, which can be another reason why cravings may occur. 

Build a range of strategies to cope with emotions

• If cravings are more intense during periods of heightened emotions, it is important to listen to your body and not restrict cravings
• Finding additional ways to manage emotions such as talking to family/friends, moving your body, or journaling can help you build tools in your toolkit so that it doesn’t feel as if food is your only coping strategy.

Flexibility

• Rather than labeling foods as ‘good’ or ‘bad’, aim to take a more balanced approach- allow yourself to enjoy all foods, and listen to your body’s needs.
• Flexibility in your eating habits can help prevent feelings of deprivation and restriction and help with managing cravings.

Conclusion

Allowing yourself to listen to your body, eating often throughout the day, prioritizing sleep, and finding ways to manage emotions unrelated to food can help you manage cravings and support finding a balanced approach to food.

Haileigh Chenier, MAN student