Cravings: Why They Occur and What You Can Do About Them

Who doesn't know them, the annoying cravings? They often occur in the evening, and then the craving can no longer be resisted. Chips, gummy bears, leftovers from dinner: everything can fall victim to cravings. Since regular cravings can have negative health effects, we present ways to deal with cravings here.

The causes of cravings can be manifold. Often it is a combination of physiological, emotional, and social factors that trigger cravings.

Of fundamental importance is often the blood sugar level. Our body wants to maintain a as constant as possible blood sugar level so that enough energy is always quickly available. Accordingly, a low blood sugar level can cause a food craving, which we call a craving. Then the desire for sweets like gummy bears or unhealthy foods with white flour is great to quickly raise blood sugar. A low blood sugar level or large fluctuations in blood sugar can therefore be a cause of cravings.

However, the matter is unfortunately not that simple. The following additional causes of cravings can play a role:

• Hormonal fluctuations: Hormones like insulin and ghrelin influence our feeling of hunger. Imbalances or fluctuations can therefore trigger cravings. By the way, insulin is related to blood sugar levels.
• Emotional eating: Emotional factors such as stress, loneliness, or boredom can lead to cravings. Eating can then serve to calm or comfort.
• Lack of sleep: Lack of sleep can negatively affect hormone balance and blood sugar levels. This could cause cravings.
• Nutrient deficiencies: If the body has certain nutrient deficiencies, this could be a cause of cravings. The body then demands more food to satisfy the deficiency. A corresponding examination by a doctor could provide clarity.
• Social and cultural occasions: Special occasions or advertising influences could cause cravings. Maybe you notice patterns of which occasions trigger cravings for you…
• Restrictive eating habits: Those who frequently diet or otherwise restrict their own diet can experience this back in the form of cravings. Forget diets and think more in terms of long-term and healthy eating habits.
• Habits and conditioning: Pure habit can also play a role. Do you open a bag of chips on the couch every evening? Do you snack at work?
• Reaction to certain foods: People can experience cravings when they eat certain foods or addictive substances like sugar. This can "trigger" cravings.

Hunger and cravings are fundamentally different. Hunger indicates a natural and important desire, while cravings usually arise due to a problem in life or diet. Hunger and cravings differ in the following points:

• Causes: Hunger is a physiological state triggered by a lack of nutrition and energy. The body wants to meet its nutrient needs. Cravings involve emotional, social, and physiological factors that create a desire beyond actual needs.
• Intensity: Hunger increases gradually and is a persistent desire. Cravings occur suddenly and are an intense desire that can feel like an addiction.
• Type of desire: Hunger demands varied and diverse foods. Cravings often demand especially high amounts of sugar, fat, or salt.
• Response to satiety: Hunger is satisfied when the need is met. The feeling gradually disappears. Cravings only lead to temporary satisfaction, often accompanied by feelings of guilt.

Cravings become a real problem when they occur regularly. Primarily, weight gain is usually associated with frequent cravings. The far-reaching and negative consequences of overweight are well known.

Besides weight gain, the unhealthy diet associated with cravings is a problem. Usually, processed, sugary, and fatty foods are on the menu.

Ultimately, metabolic disorders such as type 2 diabetes or insulin resistance could occur. These diseases arise from irregular and high calorie intake and unhealthy eating.

Cardiovascular diseases are also promoted. Blood pressure and cholesterol levels can rise.

The psychological burden of frequent cravings can not only reduce quality of life but also lead to eating disorders. This can trap those affected in a vicious circle. Habits can form that are not far from addiction.

Energy and mood swings: Irregular consumption of especially sugary foods quickly leads to energy highs and lows, which can depress your mood.

Preventing cravings in the long term is actually not difficult. In general, healthy eating habits can prevent cravings. Regular meals are essential. This can minimize fluctuations in cravings for certain foods. If you have cravings in the evening, your dinner might be too early. Often one of the causes of evening cravings is that you eat far too little during the day. Then the body makes up for its needs shortly before going to sleep.

A balanced diet can provide all important nutrients. This removes one of the bases (nutrient deficiencies) for cravings from the body.

If the craving still occurs in between, we recommend healthy snacks. Fruit, vegetables, dates, nuts, and seeds are good alternatives. If you want to try to curb cravings, some people have had good experiences with bitter substances against cravings.

Other helpful tips and tricks are the following:

• Drink enough! Water can help your body avoid developing cravings.
• Avoid diets: Weight loss should be accompanied by healthy and long-term dietary changes, not restrictive diets.
• Stress management: Stress is a common cause of cravings. Address your stress and you may solve the craving problem.
• Sleep quality: Sleep can also influence cravings.
• Healthy habits: Try to establish healthy habits. As mentioned, conditioning (like: a bag of chips every evening) can be a cause of your craving.

Regular cravings are extremely unhealthy and a burden on the whole body. Especially going to bed with a full stomach takes away your body's ability to fully regenerate during sleep. You should therefore get the problem under control promptly. A visit to a doctor or nutritionist can be helpful.

Cravings are an unnatural desire for unhealthy foods, which occur especially often in the evening. Unlike normal hunger, there is no natural desire for a balanced diet, and the feeling of satiety is often accompanied by feelings of guilt.

Cravings can have numerous causes. Usually, it is unhealthy eating habits that cause low blood sugar levels, which in turn can trigger a strong desire for sweets. Other common causes are stress and habit formation.