You need a bar of chocolate so badly that you overlook your high sugar levels. Or feeling anxious for a cigarette even though you know it will hurt your health. These strong feelings that compel you to do a thing or consume a substance are known as cravings, and experiencing cravings can be a common part of managing both alcohol and food cravings.
You can think of them as the urges that need to be satisfied regardless of the consequences they bring. However, anything when overdosed brings negative outcomes. So, how do we avoid falling into the trap of these sweet yet dangerous temptations? For that, we first have to understand the science that goes behind cravings.
Today’s post will explore the intricate process of how cravings are formed. Keep on reading to decode how these patterns can be learned and unlearned for a better lifestyle.
Understanding Food Cravings
Cravings are our body’s way of saying, “Hey, something’s missing—go find it.” These are the urges that, when not satisfied, can bother a person to the point that they start losing self-control. And oftentimes, an individual might not even think of the consequences of fulfilling these desires.
Restrained eating, where individuals limit their food intake to control weight, can often lead to increased cravings due to perceived deprivation.
Let’s look at an example to understand this phenomenon better.
Suppose you’re trying to limit your mobile phone usage. You turned off notifications and even left your mobile in another room. After a short time, you get this strong urge to check your phone. Despite knowing that it might disturb your focus, you reach out to your mobile without even realising it.
What are cravings?
Cravings are intense desires or urges to consume a particular type of food or substance, often accompanied by feelings of anxiety, irritability, or restlessness. Food cravings, in particular, can be triggered by various factors, including hunger, emotional states, and environmental cues. Imagine feeling a sudden, overwhelming need for a slice of pizza or a bar of chocolate. This isn’t just a simple thought; it’s a powerful urge that can feel almost impossible to resist.
Understanding the underlying causes of cravings is essential to develop effective coping strategies. For instance, recognisin that your cravings for sweets might be triggered by stress can help you find healthier ways to manage your emotions. Similarly, being aware that certain environmental cues, like the smell of freshly baked bread, can trigger cravings allows you to prepare and respond mindfully. By identifying these triggers, you can take steps to manage your cravings more effectively and make healthier choices.
Brain’s Role in Cravings
Our brain doesn’t just randomly decide it wants something—there’s an entire mechanism working behind the scenes. Cravings are the result of a complex process involving multiple regions of the brain, each playing its part in pushing us toward a specific desire. Brain responses to certain foods, particularly those high in sugar and fat, can trigger cravings by activating the brain’s reward system. Here’s a breakdown of how different areas of the brain team up in the game of craving:
Amygdala
The Amygdala works as the emotional command centre of our brain. It deals with connecting emotions to actions. An example of this is when we do a certain act and we become happy, sad, or excited. Feeling low or experiencing negative emotions can lead to lighting a cigarette, being happy might lead to having a cheat day, or having restless feelings might lead to having a sip of wine. All these ongoings are controlled by the Amygdala.
Nucleus Accumbens
The nucleus accumbens works as a reward centre of our brain and is mostly associated with pleasure. On days when we receive a compliment or eat our comfort food, this region of the brain lights up.
Whenever our brain experiences pleasure, it releases dopamine. This hormone then reinforces the behaviour to repeat it so we can feel good again. And for the same reason, we may end up drinking alcohol even when we decided earlier not to drink again. The nucleus accumbens channels our brain to indulge in more shots so it can bring joy, creating an intense desire for alcohol.
Hypothalamus
Our body needs a well-balanced formula to function normally. The hypothalamus plays the role of regulator here, balancing all the needs in normal ranges such as hunger, thirst, and even sleep.
So, let’s say our body needs something — the hypothalamus sends out a signal to satisfy that urge. Going for an extended time without eating can lead to low blood sugar levels, which in turn activates cravings for high-calorie foods.
It is your hypothalamus that tells your body that you need to eat something sweet. Or it is the hypothalamus that signals you to do a certain act because it brings pleasure. For this, the hypothalamus generates strong, irresistible urges that are just impossible to overlook.
Now, as far as these cravings are related to the sweet tooth, these are harmless. The bigger problem develops when these urges turn into addiction.
Prefrontal Cortex
Not all of our brain parts are impulsive; there is a wise region of our brain too, known as the prefrontal cortex. It is responsible for planning, making decisions or regulating self-control. This prefrontal cortex is what tells us about the goods and bads of a certain action.
Internal or external cues, such as thoughts, emotions, or specific environments, can evoke the desire to consume alcohol or certain foods.
But how do we still indulge in cravings if we have a rational brain region? The Prefrontal cortex is responsible for keeping our behaviour in check. It assesses the pros and cons of the behaviour we are going to commit. And when the bads of an act outweigh the goods, this prefrontal cortex messages our body not t satisfy the urge.
However, there can be times when this part of the brain may stop functioning altogether. It may be due to stress, addiction or lack of proper sleep. The results? We humans fall into the trap of satisfying our urges regardless of the consequences it may bring.
Hormones and Neurotransmitters Responsible for Cravings
Apart from brain parts, hormones and neurotransmitters also have a major role in eliciting cravings. These are like chemical messengers that influence how we feel, think or act when a specific urge sets in. A few essential contributors that might accelerate our cravings include:
● Serotonin: Serotonin involves regulating our moods or more particularly how we feel emotionally. Often times this chemical can get below normal levels due to chronic stress or dependency which can then make an individual feel exhausted or irritated. This is the cause behind our binge eating carbohydrates-rich foods.
● Leptin: It is the hormone that signals to our body that it is full and doesn’t need food anymore. This same chemical is missing or is reduced in the case of obesity.
● Dopamine: This is the feel-good-hormone, that plays a prominent role in activating the brain’s reward system. Whenever you feel pleasure from performing a certain task or get a reward by completing an activity, Dopamine is instantly released in our brain. This further makes us crave the action so we can again experience the good feelings. This is why we often crave specific foods like sweet treats or alcohol as they create a sense of pleasure and reinforce the urge to repeat the behavior.
● Endorphins: These hormones act as a body’s natural pain killer or mood enhancer. Endorphins are released whenever we perform exercise or any other physical activity. They are also triggered when we are stressed or feeling low, helping our body to restore its balance by seeking out pleasure.
Psychological Triggers Involved
Cravings aren’t just biological; they can also be triggered by behavioural or psychological triggers such as:
Managing stress levels through various methods, such as exercise and mindfulness techniques, can help mitigate cravings and improve overall emotional well-being.
Emotional Distress
The emotional state we are in, particularly negative emotions, can significantly influence our cravings. It can either have them bend towards the right path or the wrong. Suppose you are feeling anxious or stressed. In that case your brain might signal you to get something that gives you instant reward. These temporary yet quick fixes program our mind to get this same thing the next time we aren’t feeling well. Now no matter how harmful the act is your brain would automatically wish to commit that behaviour again.
Indulging in activities like chain smoking or using mobile phones endlessly are some obvious results of these emotional consequences.
Environmental Cues
Your surroundings, or external cues, can strongly influence cravings. Ever smelled popcorn at a movie theater and suddenly wanted some—even if you weren’t hungry? Or felt the urge for dessert just because you passed a bakery? That’s the power of environmental cues. These are external triggers like smells, visuals, sounds, or locations that are associated with past rewards.
If you’ve often snacked while watching TV, your brain might start linking “TV time” with “snack time.” Being aware of these patterns can help you control the environment or create new, healthier associations.
Friends and Family Influence
We are social creatures, and our behaviours are often shaped by the social situations and people we spend time with. If your friends frequently go out for drinks or your family always serves dessert after meals, you’re more likely to follow suit.
Moreover, peer pressure—whether subtle or obvious—can drive you toward cravings you might otherwise resist. Even emotional bonding over food or substances becomes a habit passed down or shared among loved ones.
Reinforcement Cycle
Cravings become stronger the more we give in to them, thanks to what’s called the “reinforcement cycle.” Each time we satisfy a craving—like eating a cookie when stressed—our brain rewards us with a shot of dopamine, creating a feel-good association.
This reinforces the habit and encourages us to repeat the behaviour the next time we feel stressed. Over time, this loop becomes automatic. The brain begins to expect a reward whenever we encounter the same trigger.
Alcohol Cravings and Addiction
Alcohol cravings are a key part of the addiction cycle and can be a common cause of relapse for those trying to recover. Understanding alcohol addiction and cravings is essential to develop effective coping strategies and manage them. When someone experiences alcohol cravings, they feel a strong, often overwhelming desire to drink, which can be difficult to resist.
These cravings can be triggered by various factors, including stress, social situations, and environmental cues. For example, being in a bar or at a party where others are drinking can trigger cravings, even if the person is committed to staying sober. Recognizing these triggers and developing strategies to cope with them is crucial for managing alcohol cravings and preventing relapse.
Understanding Alcohol Addiction
Alcohol addiction is a complex condition that involves intense cravings, loss of control over drinking behaviours, and repeated excess consumption of alcohol. People with alcohol addiction often find it difficult to stop drinking, even when they want to, and may continue to drink despite negative consequences.
The American Psychiatric Association does not recognise food addiction as an eating disorder or substance abuse disorder. However, the Yale Food Addiction Scale (YFAS) is a validated measurement tool that identifies eating patterns similar to behaviours seen in classic areas of addiction. This scale helps researchers and clinicians understand how certain eating behaviours can resemble addiction, providing insights into how to address these issues.
Understanding the similarities between alcohol addiction and certain eating patterns can help develop effective coping strategies for both. For example, just as someone recovering from alcohol addiction might avoid places where they used to drink, someone struggling with food cravings might avoid environments that trigger their cravings. By recognising the patterns and triggers associated with addiction, individuals can take proactive steps to manage their cravings and work towards recovery.
Food Cravings
Food cravings are a common experience for many people, and they can be influenced by various factors, including food deprivation, emotional states, and environmental cues. Research suggests that food cravings can be understood as a conditioned response that can be unlearned. For example, if you always reach for a snack when you’re bored, your brain starts to associate boredom with eating. Over time, this becomes a habit, and you find yourself craving food whenever you have nothing to do.
Environmental cues play a significant role in triggering food cravings. The sight of a fast-food restaurant, the smell of popcorn at a movie theater, or even a commercial for a delicious-looking burger can all set off cravings. Emotional states, such as stress, sadness, or even happiness, can also lead to food cravings. When you’re feeling down, you might crave comfort foods like ice cream or pizza to lift your spirits. On the other hand, celebrating a happy occasion might make you crave something sweet to enhance the joy.
Understanding these triggers can help you develop strategies to manage your cravings. For instance, if you know that you tend to crave junk food when you’re stressed, you can find healthier ways to cope with stress, such as exercising, meditating, or talking to a friend. By addressing the root causes of your cravings, you can reduce their frequency and intensi
The Impact of Food Deprivation on Cravings
Food deprivation can have a significant impact on food cravings. Experimental studies have shown that short-term, selective food deprivation can increase cravings for the avoided foods. For example, if you decide to cut out all carbs for a week, you might find yourself dreaming about pasta and bread by day three. This is because your body and brain are reacting to the sudden absence of a familiar source of energy.
However, long-term energy restriction has been found to decrease food cravings in overweight adults. This might seem counterintuitive, but it makes sense when you consider that the body can adapt to a new eating pattern over time. When you consistently eat fewer calories, your body adjusts, and the intense cravings for high-calorie foods may diminish.
The effects of food deprivation on cravings may be limited to a subgroup of susceptible individuals, such as restrained eaters or trait food cravers. These individuals might experience stronger cravings because they are more sensitive to feelings of deprivation. For them, even a short period of food restriction can lead to intense cravings and potential binge eating. Understanding your own susceptibility to food deprivation can help you create a balanced eating plan that minimizes cravings and supports your overall health.
The Relationship Between Food Cravings and Body Weight
Research has linked a higher body weight to a greater frequency of food cravings. This relationship can create a challenging cycle: frequent food cravings can lead to overeating, which in turn can contribute to weight gain. Maintaining a healthy body weight can reduce food cravings, as a balanced diet and regular physical activity help regulate hunger and satiety signals.
Incorporating physical activity and exercise into your routine can help improve body weight and reduce food cravings. Exercise not only burns calories but also helps regulate hormones that control hunger and fullness. Additionally, physical activity can reduce stress, which is a common trigger for food cravings. By staying active, you can manage your weight more effectively and experience fewer cravings.
Eating nutrient-dense foods, such as fruits and vegetables, can also help reduce food cravings and promote feelings of fullness. These foods are rich in fiber, vitamins, and minerals, which help keep you satisfied and nourished. When your body gets the nutrients it needs, you’re less likely to crave unhealthy, high-calorie foods. By focusing on a balanced diet and regular exercise, you can manage your body weight and reduce the frequency and intensity of food cravings.
What Your Cravings Might Be Telling You About Your Body?
Not all cravings are bad—sometimes, your body is genuinely trying to tell you something. For example:
● Craving salty foods could be a sign of dehydration or low electrolyte levels.
● Craving chocolate might point to a magnesium deficiency.
● Desire for red meat could mean your body needs more iron.
Certain health conditions and medications can also influence cravings, highlighting the complex relationship between medical treatments and appetite regulation.
While it’s easy to label all cravings as weaknesses, some are rooted in real physical needs. So, the next time you feel a strong urge for something, take a moment and listen to your body.
Ask yourself—is this craving driven by emotional stress, a nutritional deficiency, or an environmental trigger? Understanding the root cause can help you respond more mindfully instead of acting on impulse.
How Do You Manage and Decrease Food Cravings?
Managing cravings doesn’t mean completely denying yourself. Instead, it’s about understanding their origin and responding mindfully. You can begin by:
● Identifying Your Triggers: Recognise emotional, environmental, or social cues that ignite the craving. This is particularly crucial in overcoming addiction, where specific places, people, or moods can act as triggers.
● Practising Mindfulness: Learn to observe the craving without acting on it. This technique helps reduce impulsivity and breaks the automatic cycle of addiction. Incorporating deep breathing exercises can also be a helpful coping skill to manage overwhelming cravings.
● Replacing the Habit: Channel the craving into healthier alternatives — go for a walk, chew gum, or reach out to someone for support.
● Considering Professional Help: If your cravings feel unmanageable, don’t hesitate to seek help from rehabilitation centres or mental health professionals.
Final Thoughts
To sum it up, taking control over your cravings isn’t an overnight fix. It’s a gradual process of rewiring the brain and building healthier habits.
Cravings, whether for food, substances, or behaviours, are powerful forces that arise from a mix of brain chemistry, emotions, and environment. By managing your brain’s response patterns, you can shift from being controlled by impulses to consciously navigating them.
And if the cravings feel overwhelming, don’t hesitate to seek professional support. Professional help, whether in the form of therapy or treatment programs, can offer you valuable tools to regain control of your life.
