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happydays
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When I am stressed I like to eat sweets or junk food, is there a way to reduce this type of craving?
Many people have the problem of trying to eat when stressed to help out. If I want to munch on something I try to stick to fruit or crackers but what I really want is candy. Is there anything I can do to take away or reduce my sugar craving? Or do I just have to suffer through it and steer clear of junk food as best I can?
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Stress-related eating can be triggered by several different mechanisms of action. Eating sweets can be triggered by different parts of our brains. Food cravings are usually for foods also containing higher fat content as well as refined sugars and flours. Our endogenous opioid receptors play a part in food cravings and preferences.
In animal studies, stimulation of opioid receptors increased sugar and fat cravings. Conversely, blocking those receptors reduced such cravings. Our brain, when stressed, also seeks rewards. Therefore, eating foods perceived to be rewarding can influence neurotransmitters such as dopamine that allow us to experience, and temporarily satisfy the pleasure or reward part of our brain. It is speculated that the substances we crave, whether it be candy, alcohol or other drugs, are part of a complex feedback loop that is only further activated by satisfying such cravings. When we are stressed our adrenal glands are "called to arms" which can increase, cortisol levels and adrenalin, contributing to first a rise in blood sugar followed by elevated insulin levels and a subsequent drop in blood sugar. This response can make us reach for the quickest and easiest form of relief--- a simple sugar. Missing meals or regularly being in a calorie-deprived state can magnify this mechanism of action. Additionally, genetics, body type, other medical problems and conditioning also play a part in what we eat when stressed.
To minimize sugar cravings, think about implementing both a behavioral and metabolic approach. One would begin by performing a self-evaluation of the areas that effect both metabolism and behaviors by asking:
- Do I exercise to reach my potential on a regular basis?
- Do I have appropriate coping mechanisms to deal with everyday stressors?
- Does my diet consist of mostly processed foods or whole foods?
- Have I had my hormones assessed for proper balance?
- Do I have enough of the right vitamins and minerals to optimize my sugar metabolism?
- Are the amino acids that make my neurotransmitters that control cravings in proper balance?
If whole foods are the main portion of your diet and exercise is already being implemented, perhaps allowing professionals such as an exercise coach evaluate your work out and a qualified medical professional assess your nutrient levels. There are specialty laboratories that can perform nutritional assessments and other imbalances. The human body is designed much like nature with one organism relying on the balance of another to create a harmonious environment. For example when one or more nutrients are deficient or the gut flora is not balanced, or amino acids and hormones are not in proper equilibrium the body’s physical and emotional well being become stressed and eventually start malfunctioning. This faulty system can then be evidenced by a cascade of problems with one being weight gain. Sugar cravings are a sign, a way your body is trying to talk to you and tell you it is not in harmony.
Eating foods that are digested and absorbed in a slower manner ( such as those high in fiber ) as well as eating smaller, more frequent meals may help to keep cravings to a minimum and allow you the ability to stop and think before you reach for a sweet snack. Our bodies usually respond in a positive manner when we address the basics such as good sleep patterns, healthy nutrition and exercise.
To reduce sugar cravings, the start is with reflection on one’s habits and then considering having an overall health evaluation may be considered if all best efforts have been fulfilled.
To your health!
Dr. Speight
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