Listening to the Body | The Wisdom in Cravings
Offered with love by Vanessa Woog
Take refuge in awareness and intuition
Offer gratitude to the sacred temple that is your body
Nourish yourself wholeheartedly
Expand into the vastness of your essence
As the colder months draw near, and we continue to turn our attention inward, we find opportunity to delve deeper into our habitual food cravings. In last month’s article, we established the foundation for mindful eating, honoring practices which encourage for greater presence and awareness during meals. Now, we shift the focus towards unraveling the hidden wisdom behind our cravings, embracing effective strategies for managing them and diving further into the art of nourishing ourselves wholeheartedly.
Cravings tend to come on with a powerful intensity that can make one feel like they are irresistible. This sensation becomes even more pronounced when one is fatigued or stressed. In such moments, the body craves a rapid energy boost, leading to the instinctive choice of quick addictive sources like sugar and caffeine.
This inclination is quite understandable due to the way our brain's reward center responds to sugar and caffeine consumption, triggering the release of dopamine. As a result, we may experience a surge of pleasurable sensations. However, the drawback is that we're equally likely to experience a subsequent crash, leading to a recurring cycle that ultimately impedes our ability to nourish ourselves optimally.
Cravings are a source of valuable information…
Frequently, my clients share their experiences of having strong urges or cravings for specific foods and express feeling guilty when reaching for foods deemed “unhealthy”. It's crucial to comprehend that cravings do not signify weakness or a deficiency in willpower. Rather, they function as meaningful signals from your body, designed to guide you into a state of balance— something your body inherently seeks.
The essential step lies in unveiling the underlying cause of these cravings, gaining a deeper understanding of why they arise and how to best meet your needs in a nourishing and compassionate way.
Nutritional deficiency…
For our bodies to operate at their highest potential, they require a variety of macronutrients and micronutrients. A craving can serve as a subtle message from your body that it’s needing a specific food or nutrient to promote health and well-being, signaling that something is amiss and needs attention.
Consider the following example. Chromium is a trace mineral that plays a crucial role in regulating blood sugar levels. When chromium levels are insufficient, the body may struggle to maintain stable blood sugar, leading to cravings for sugary foods. In such instances, the consumption of sugar can temporarily provide a surge in blood sugar levels, offering a quick but fleeting sensation of relief as it does not address the underlying root cause of the craving— a chromium deficiency.
Incorporating foods rich in chromium like broccoli, nuts and seeds, and beef or chicken in your diet can contribute to healthier nutrient balance and potentially lessen the desire for sugary snacks. Paying attention to cravings and understanding their connection to nutritional gaps is a crucial step in achieving a balanced diet and overall well-being.
Emotional imbalances…
Cravings can also be triggered by our emotional state or an imbalance occurring in other areas of our life. For instance, experiencing cravings may mirror dissatisfaction with a relationship, heightened stress levels, job-related un-inspiration, or a feeling of isolation due to a lack of support and community—all of which can lead to emotional eating.
Many people try to cope with challenging emotions or difficult times in their lives by seeking balance or comfort through food. This is why when you crave foods from your childhood, you may really be seeking the feeling of comfort those foods may have provided when you were younger.
Experiencing cravings of this nature is entirely normal. Remember that cravings can serve as a valuable indicator that you may be lacking the nourishment you require, and often times, it may not be related to food at all.
Fluctuations in hormones…
When women experience menstruation, pregnancy, or menopause, fluctuating hormone levels may cause unique cravings. Pregnancy, in particular, is known for bringing about some sometimes unexpected food cravings. Many of us can relate to experiencing strong cravings in the lead-up to our menstrual cycles.
Generally, women who are still menstruating may find they have a higher tolerance to carbohydrates and lower insulin resistance in the first two weeks of their cycle when estrogen levels are elevated. However, during the second half of their cycle, they may require more carbohydrates to support progesterone production. If you experience more intense cravings for carbohydrates in the lead up to your cycle, honor what your body is needing and offer yourself nourishment in the form of healthy carbohydrates.
Poor sleep quality…
Many of us fall short when it comes to getting the right amount and quality of sleep. Insufficient sleep disrupts our hunger hormones, causing an increase in ghrelin (a stimulator of appetite) and lowering leptin (a regulator of how full you feel), ultimately leading to increased hunger and food cravings (Chao et al., 2017). Furthermore, lack of sleep can potentially elevate cravings for less nutritious foods (Wen et al., 2019).
Navigating Cravings | Five Transformative Strategies
1. Practice a Mindful Response
Begin by acknowledging your craving and giving it space. By doing that, rather than pushing it away, you are helping to loosen its hold on you. Cravings tend to lose their potency and charge when we give ourselves permission to embrace them. Keep in mind that cravings are transient and will naturally subside. This awareness enables you to reclaim control over the situation and your choices.
Try to identify the origin of your craving without passing judgment. This is an opportunity to cultivate self-compassion and curiosity. Be mindful of the potential emergence of negative thoughts and how your mind may sabotage your process of inquiry. This underscores the importance of slowing down your perceptions, enabling you to respond to the craving in an empowered manner.
It can be tricky to identify the source of the craving, but that inquiry alone is critical in breaking the pattern of unhealthy cravings. Consider asking yourself the following questions: is this craving linked to an emotion or physical state (often tied to stress or fatigue)? Is this connected to a habitual pattern?
Pause and take a moment to tune into your body. Listen to the wisdom it holds for you.
Once you have recognized the craving and its origin, inquire further, “How does this choice serve my well-being, and is it the best option for me in this moment?” At times, the answer may be affirmative, with the realization that indulging in a sweet treat is what you choose.
Remember that setting aside a moment to pause and reflect can assist you in breaking free from your habitual patterns. Rather than reacting to your craving, cultivate a relationship of inquiry with it. Whether you decide to satisfy a particular craving or explore an alternative way to nourish yourself, the key is to make thoughtful, mindful and empowered decisions.
2. Substitute Unhealthy Cravings with Better Alternatives
When we engage in the mindful process of inquiry and take the time to slow down, we can opt for healthier options. Understandably, this can be a challenge at times. Therefore, I recommend exploring a selection of the following options to aid in curbing cravings:
Spirulina and lemon juice: This combination is a personal favorite of mine for an instant pick me up that cuts my cravings. The recipe is from the book Earth Medicines by Felicia Cocotzin Ruiz: Mix 1 tsp of spirulina with a 1/4 cup of lemon juice. Place ingredients in a jar, cover, and shake well. You can find high quality spirulina from Anima Mundi.
Sauerkraut or other fermented foods: The tangy and robust flavors of fermented foods can ward off cravings. Consider alternatives like fermented carrots or green beans. You may also want to explore the juice extracted from fermented foods such as beet kvaas.
Salted edamame or olives: These options can help satisfy a craving for salty flavors.
To satisfy your sweet cravings, enjoy a serving of kefir with fresh berries. Alternatively, you can consider trying my nourishing bar recipe provided below.
Reach for a glass of lemon water (see more below).
3. Incorporate Balancing Foods
Protein and healthy fats play a vital role in stabilizing your blood sugar levels, preventing rapid spikes and crashes. Inadequate consumption of these nutrients can lead to erratic blood sugar levels, which can have a negative impact on insulin regulation and potentially intensify cravings for quick sugar-based energy sources.
Observe how the inclusion of healthy fats and protein will keep you satiated for longer periods of time, reducing the urge the snack.
4. Stay Hydrated
Many of us tend to be dehydrated and our signals for hunger and hydration can get “mixed up”: we may interpret thirst as hunger. When you feel a craving, try reaching for some water, then wait a few minutes to see if the craving subsides.
A good guideline is to drink half your body weight in ounces of water per day. You can enhance the taste by adding a splash of lemon juice, mint or cucumber. When you get a craving, grab your water glass, savor a few sips and notice the effects. Sometimes this can be enough to quell the craving.
5. Make Sleep a Priority
As mentioned above, insufficient sleep can disrupt hunger hormones. Ensure you get the right amount of quality sleep by trying these strategies for achieving consistent and restful sleep:
Create a consistent bedtime by going to bed & waking up at the same time each day.
Opt for lighter meals at dinner, leaving at least 3 hours for digestion before bedtime.
Limit your liquid intake closer to bedtime to minimize nighttime trips to the bathroom.
If possible, it's best to completely abstain from caffeine. However, if this isn't feasible, aim to eliminate caffeine from your consumption at least 8 hours before bedtime. Additionally, steer clear of alcohol as it significantly impacts the quality of your sleep.
Reduce exposure to light and sound in your sleep environment.
Explore calming and restorative evening activities such as meditation or guided imagery to promote relaxation.
Remembering
As we continue to uncover the wisdom behind our cravings and mindfully respond to them, we not only nourish our bodies but also strengthen our connection with our inner self. Cravings can serve as our guides on the path to self-discovery and optimal well-being. Remain attuned to your inner wisdom. It is ever-present, ready to guide you.
