5 Tips to Deal with Overwhelming Cravings

“Somebody bring me something deep-fried and smothered in chocolate!”  This line from a kids’ movie may have gotten a laugh out of you because you could completely relate. Sometimes, the cravings are just real. You’re not alone. Food cravings, defined as that strong desire to eat usually a specific type of food, are experienced by more than 90% of the population. For the most part, cravings are harmless. However, cravings can sometimes lead to unhealthy eating, which can be easy to give in to especially when factoring in a busy schedule, not being able to take care of your needs, or just being overwhelmed.   What can you do when food cravings are too much? Here are some things you can try:  

Get checked

Sometimes, you can practically hear the cravings in your head. This internal food-related chatter is called food noise. Experiencing food noise can be a response to the body’s need to nourish itself, but can also be triggered by external cues. Food noise can also be related to medical conditions such as diabetes, obesity, depression, or anxiety. Consult your doctor if you feel like food cravings or food noise are too much or are causing eating problems. If you have a medical condition that needs special attention to diet, your medical professional can help guide you to find the best recommendations to get you started.  

Avoid triggers

Some researchers have looked into food noise or cravings as a reactivity to stimuli. A way to lessen the effects of food noise, and thus cravings and hunger, is to avoid triggers. Three main triggers that you can look into addressing are biological hunger, lack of sleep, and stress. Eating regularly can help you avoid being too hungry which can lead to more cravings and to overeating. Prepare yourself with alarms and prepared meals if you are looking at busy days. Strive to get at least 7 hours of sleep a night, and try stress-relieving techniques to avoid being overwhelmed.    

Avoid restrictive diets

One type of craving is called a tonic craving, which is usually from being deprived of a certain food. It has been seen in many instances that restricting one’s diet can cause more intense cravings. In some cases, this ends in unhealthy eating, overeating, or negative feelings about food. If you need to have a structured or specific diet, try to avoid diets that are too restrictive. A more sustainable diet is one that includes options that make it easier for you to enjoy healthy eating. Having a proper diet can help your physical health and your mental state.   

Drink water

Water is not only good for your health but is also great for cravings.  For some, dehydration can be felt or misinterpreted as hunger. Water is also a natural appetite suppressant as it fills up your stomach and sends signals to the brain that you are full. Drinking water also helps aid digestion, waste removal, and fat breakdown. Make sure that you consume the required amount of water per day. Try to start meals with water. Keep a water bottle handy so you can take sips throughout the day. Some water bottles and phone apps can also have reminders to signal you to drink.  

Prioritize healthy choices

Cravings prompt you to eat. What is important is that when you do actually eat, you are still getting the best nutrition for your body. So even if you “give in” to cravings, you are not jeopardizing your health. Make sure that your meals are filled with nutrients, especially if you have specific dietary needs. Preparing meals using fresh ingredients and whole foods is one good way to make sure you are eating healthy. You can also boost nutrition by adding superfoods. Make sure you also prepare for snack cravings by having healthy options at hand.