Food Cravings: How to Stop Them
Contrary to popular belief, managing your eating urges does not require determination. For us to survive, we need air, food, and water. The body and brain have powerful mechanisms that cause us to breathe, eat, or drink if any of these are taken away from us for a lengthy period of time. The brain releases several chemicals that lead us to seek out sugars and sweets in order to raise blood sugar levels when it comes to eating since it is particularly sensitive to sudden drops in blood sugar. Our gastrointestinal system and fat cells both generate hormones that alert us when it is time to eat.
A system of molecules that circulate in the blood and are sensed and reacted to by the brain, including hormones, peptides, neurotransmitters, and glucose, aids in the management of hunger in people who are not overweight. Regular cravings for unhealthy foods are unusual in persons of normal weight. They only feel hungry when conditions are ideal. Furthermore, when people consume normal portion amounts that do not lead to weight gain, they tend to feel satisfied.
Sadly, as the number of the belly fat cells rises, this complex process of appetite regulation is disrupted in overweight and obese individuals. An important factor contributing to this disruption is insulin resistance.
Insulin resistance is the disorder that causes intense food cravings. In the past, insulin resistance helped humans acquire weight during times abundance so that they could survive famines. Because we don't commonly face this problem anymore, our bodies are stuck in a fat-storing phase with increased appetite. Therefore, if you want to lose weight and keep it off, you must modify your system for controlling your appetite and get rid of your excessive food cravings. Two efficient natural approaches for achieving this include controlling blood sugar and increasing serotonin levels in the brain.
How can blood sugar be better controlled while reducing insulin resistance?
Eat a low-glycemic-load diet.
Consider taking a viscous fiber supplement.
Include 200–400 mcg of chromium in your diet each day.
Manage your stress.
Eat low-calorie snacks between meals.
Exercise for at least 30 minutes each day.
Getting rid of food cravings begins with treating the underlying problem, which is typically blood sugar instability brought on by insulin resistance. It is very difficult for someone to regulate their appetite or portion sizes while they are experiencing what we refer to as the "blood sugar roller coaster." The reason for this is that when blood sugar levels drop rapidly, the brain goes into a state of anxiety and produces chemicals like cortisol and adrenaline, which raise blood sugar levels and function as strong appetite stimulants.
Every brain cell is surrounded by specialized brain cells termed glial cells, which play a significant role in the impact of blood sugar changes on hunger regulation. The ability of glial cells to detect blood glucose levels is crucial. When blood sugar levels drop rapidly, glial cells transmit strong signals to brain regions such as the hypothalamus, which stimulates food desires. Overweight persons frequently experience near continual cues to eat as a result of insulin resistance and poor glucose management.
