Hi folks, we\u2019re excited to have Board-Certified health and wellness coach Erin Power back to break down the emotional and psychological reasons we crave comfort foods. If you\u2019ve vowed to stick to a Primal diet this year, you\u2019ll definitely want to check out this week\u2019s post. Got a question for our health coaches? Head over to our Mark\u2019s Daily Apple Facebook group or ask it in the comments below.<\/em><\/p>\n \u00a0<\/p>\n Luke asked: You probably won\u2019t be surprised to hear that sugar is highly addictive. And that includes foods that turn to sugar in the body, like mac \u2018n cheese, beer, crackers, cereal\u2026you get the picture. But what you may not realize is that when you consume those foods, you experience a temporary rise in serotonin levels and then a fairly drastic crash. That\u2019s why sugar gives you such a high. And then leaves you craving more once you get those cranky, hangry withdrawal symptoms.<\/p>\n The macronutrients fat and carbohydrates are two of the main components of comfort foods. Fat and carbs aren\u2019t inherently bad, but when combined they tend to pack a punch, metabolically speaking. As I mentioned, carbohydrates raise the feel-good neurotransmitter, serotonin, while fat has the phenomenal ability to soothe. In fact, this study found that when participants consumed saturated fat, they became less emotionally affected while watching a sad movie or listening to sad music.<\/p>\n That\u2019s why certain foods are so addictive. And the situation gets worse when you\u2019re under stress.<\/p>\n Not only that, research shows that the areas of the brain triggered by cravings (the hippocampus, caudate, and insula) are the same as those implicated with drug and alcohol addiction. These are the parts of the brain associated with our reward system and the emotional connection we develop every time we repeat a behaviour.<\/p>\n Every time you repeat an action, whether it\u2019s one you want to keep doing or not, you reinforce your neural pathways. These are pathways that send signals from one part of the brain to another. Eventually, those actions become automatic.<\/p>\n It\u2019s like if you took the same route to work every day. After a handful of times, you wouldn\u2019t have to think about it anymore. Your brain automatically knows where to go. The same thing happens with cravings. When you reach for a big ole bowl of mac \u2018n cheese each time you feel low or stressed out, you engage in the process of continuous reinforcement. The emotion (feeling low or stressed) triggers the action (eating), which elicits the reward (feeling good). Basically, it\u2019s not your fault that you have cravings. That doesn\u2019t mean you\u2019re stuck with them though.<\/p>\n Cravings can also be a sign that you aren\u2019t supporting your body properly in other ways. Lack of protein, poor sleep quality, and chronic stress play a major role too. Listen, it\u2019s not about willpower here. Cravings are often a purely physiological response. That means with the right changes, you won\u2019t feel as tempted to dive headfirst into a pint of rocky road or bowl of grandma\u2019s chocolate chip cookie recipe.<\/p>\n Try these for a week and see what happens. Managing cravings is easier than you think when you have the right tools.<\/p>\n \u00a0<\/p>\n Mihir asked: The emotional reasons we crave food (and have food addictions) are often stronger than the physiological ones. Since you\u2019re up to speed on the temporary hormone changes that occur when you eat hyper-palatable food, I\u2019ll cut right to the chase.<\/p>\n I don\u2019t think there\u2019s a single person out there who doesn\u2019t have some emotional connection to food. Mind you, it doesn\u2019t need to be a negative experience to count. Were there certain foods you enjoyed growing up? Did your parents treat you to sweets when you got hurt? Or rewarded you with junk food for good grades? Maybe a certain dish reminds you of when things were simpler, without bills and jobs and adulting responsibilities. This is all normal and extremely common.<\/p>\n Practicing the act of staying present (also known as mindfulness) can help you learn to hold your ground when faced with the urge to eat. Instead of avoiding the feeling or binging on processed junk, mindfulness allows you to acknowledge the emotion without judgment. And researchers agree. Sarah Bowen from the University of Washington teaches a method called Mindfulness-Based Relapse Prevention. It was designed to help those struggling with substance abuse; however, her method helps all types of people with addictions learn how to become aware of the emotional sensations of their cravings and meet the experience with compassion, rather than giving in to their craving. Being mindful also helps you put a name on the emotion you\u2019re experiencing.<\/p>\n When you\u2019re stressed out or sad or feel isolated, and not legitimately hungry, be aware of what you might really be craving. It could be that you have an unmet need in one or more areas of your life.<\/p>\n We all have basic human needs, including:<\/p>\n Your junk food cravings might bring you a sense of security that makes you feel grounded and safe. Or, they might feel wildly exciting, proving a much-needed blast of uncertainty. You might be feeling socially isolated (and really, who isn\u2019t right now) due to the pandemic and look to food to help you cope. Or you might feel stuck in your current situation use junk to self-sabotage.<\/p>\n Once you\u2019ve honed in on what you need, take steps to find more empowering ways to get that need met. This is a fantastic exercise I use with my own health coaching clients to help them get started: Jot down 5 non-food ways to meet each of these basic human needs.<\/p>\n List 5 ways to meet your need for certainty.<\/strong> List 5 ways to meet your need for uncertainty.<\/strong> List 5 ways to meet your need for significance.<\/strong> List 5 ways to meet your need for connection.<\/strong> List 5 ways to meet your need for growth.<\/strong> List 5 ways to meet your need for contribution.<\/strong> Now, here\u2019s the important part: Have this list ready before<\/em> you need it.<\/strong> That way it\u2019s just as easy to go for a walk or call a friend as it is to order a large deep dish with pepperoni. And if you want more hands-on advice, feel free to check out the new myPrimalCoach program. You can even work with your own health coach one-on-one.<\/p>\n Now it\u2019s your turn. Have you struggled with cravings? If so, what\u2019s worked for you?<\/em><\/p>\n <\/p>\n\n
\u201cI\u2019m a few weeks into eating Primal and I can\u2019t seem to shake my cravings for comfort food. You know, mac \u2018n cheese, beer, ice cream. I really want to stick to healthy eating this time and can\u2019t understand why it\u2019s always such a struggle.\u201d<\/p>\n<\/blockquote>\nDo Fat and Carbs Cause Cravings?<\/h2>\n
Eat and Repeat: Creating Neural Pathways<\/h2>\n
4 Tips for Conquering Cravings<\/h2>\n
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\u201cHow do I get rid of my food addiction (cravings for junk food and other tasty food)? I\u2019m not looking for medical advice, but if you have any tips for beating cravings for good, can you let me know how to do it?\u201d<\/p>\n<\/blockquote>\nMindfulness and Emotional Eating<\/h2>\n
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Find Alternatives that Empower You<\/h2>\n
You might read your favorite book or listen to a song that brings back good memories.<\/p>\n
Why not make a recipe you\u2019ve never tried before or style your hair in a new way?<\/p>\n
Being a role model for your family is a great way to meet this need.<\/p>\n
Call a friend or play ball with the kids at the park.<\/p>\n
Consider taking a class, learning a language, or checking out a new yoga video.<\/p>\n
This could be supporting a local cause or just being present with your family.<\/p>\n\nAbout the Author<\/span>
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