Do you struggle with a lack of willpower or consistent self-discipline? Do you have the best of intentions until you see a tray of freshly baked cookies or a plate of brie and warm bread?
So many of us struggle with cravings that can derail the best of intentions to stay with a body and brain healthy lifestyle. The good news is that you can make simple changes to your daily habits to get better control of your cravings. Here are 6 of my favorite “secrets” for conquering your cravings:
1. Toss Those Artificial Sweeteners
Did you know that artificial sweeteners are up to 600 times sweeter than sugar? This leads to your taste buds and brain expecting sweeter and sweeter foods. The result? The real possibility of further stimulating cravings and activating the appetite centers in the brain. Thus, you will crave not only more sugar, but more food as well!
2. Keep Your Blood Sugar Balanced
Why is this so important? Well, when your blood sugar drops, the blood flow to your
brain decreases. When this occurs, you are more prone to make poor decisions because you do not have full access to your brain function. So how do you keep your blood sugar balanced?
- Make sure to start your day with breakfast. Skipping it only makes you more likely to make poor choices later on in the day, such as eating high volumes of food or food likely to be broken down into sugar.
- Eat frequent, small meals throughout the day.
- Stay away from simple sugars and refined, processed foods. They cause your blood sugar to spike and drop erratically. They also impact the pleasure centers of the brain that lead to addiction that, of course, includes to food.
3. Outsmart Food Triggers
Get to know yourself, which includes knowing your food triggers. Does you mouth water when running errands in town, just thinking about that toasted bagel with butter? Are you triggered at the movie theater to want to eat those Junior Mints?
Know the people, places, and things that fuel your cravings and plan ahead for your vulnerable times. For example, you might bring a healthy snack to the movies or eat a protein-rich snack before going on those errands in town.
4. Develop That Stress Management Program
Anything stressful can trigger certain hormones that activate your cravings, making you believe that you NEED the cookies, bread, or ice cream. Chronic stress has been
implicated in several physical and emotional challenges including obesity, addictions, anxiety and depressive disorders, Alzheimer’s disease, heart disease, and a host of immune disorders, including cancer.
In order to protect yourself from the negative impact of stress, and ultimately to reduce it, consider utilizing the following:
- Learning to control your automatic negative thoughts (ANTs)
- Deep breathing
- Develop a sustainable, consistent exercise routine
- Neurofeedback
- Meditation
5. Deal With Hidden Food Allergies
Hidden food allergies and food sensitivities can trigger cravings. For example, did you know that if you have wheat, gluten or milk allergies and you eat wheat or dairy products, it can reduce blood flow to the brain and decrease your judgment? Once again that makes you more likely to give in to your cravings. In addition, many of the symptoms associated
with food allergies, such as headaches, sleep problems, lack of concentration, and anxiety, can increase stress and cravings. If you suspect food allergies or sensitivities, ask your doctor to test you for it or try an elimination diet.
- Use Supplements To Deal With Cravings
Research has found that increasing omega-3 intake can actually decrease cravings for things like alcohol, sugar and nicotine.