Have you experienced any winter weather food cravings so far this winter? Some may wonder why we tend to experience an increase in our cravings for comfort foods. A potential reason could be due to the earlier sunsets that decrease the time we can spend exposed to the sun. “Direct and indirect sunlight also influence the production of serotonin, a neurotransmitter that elevates mood.” (An et al., 2016) With less sun, it’s possible that we may look towards other sources to help increase the production of serotonin. For example, “carbohydrate consumption increases serotonin release…Hence many patients learn to overeat carbohydrates (particularly snack foods, like potato chips or pastries, which are rich in carbohydrates and fats) to make themselves feel better.” (Wurtman & Wurtman, 1995). This week, we will be discussing ways to deal with those winter weather food cravings.
Think about your cravings. Take this into consideration, “Reward and gratification associated with food consumption leads to dopamine (DA) production, which in turn activates reward and pleasure centers in the brain. An individual will repeatedly eat a particular food to experience this positive feeling of gratification.” (Singh, 2014) In order to approach the issue of why you’re craving certain foods, you must first have a better understanding of it. Then, you may be better able to deal with it.
Are you actually hungry? Food may not always be the answer. You may just feel bored or be experiencing an overload of emotions. If you feel like your cravings may be a result of emotions you are feeling, you may want to take time to think about the potential cause and how to address them. For example, if you are lonely, food won’t help you stop feeling lonely and a helpful choice might be to call a friend.
Here are other questions to consider when you’re feeling a food craving: Is your body in need of a certain nutrient? Are you feeling nostalgic and thinking about a meal from your past? Are you looking for a certain texture (i.e. soft, crunchy, crispy, gummy, saucy, etc.) or taste (i.e. sweet, salty, savory, spicy, etc.)? Does eating specific foods make you feel a certain way?
Try different substitutions. Try thinking of healthier foods you can use to substitute what you are craving. For example, if you’re craving chips or something crispy, you can try making your own snack by roasting some kale or baking whole grain pita bread with a bit of seasoning. If you’re craving a sweet drink, you can try making your own fruit smoothie instead of drinking juice. There are many possibilities and you can feel free to get creative! Once again, consider if you are actually hungry. As we said before, food may not always be the answer. You could try drinking some water or doing an activity (i.e. take a walk, clean, read a book, meditate, etc.) to preoccupy your mind.
Pay attention to your mental and emotional health. In our past blog titled Emotional Wellness (SAD), we stated that, “It is important to monitor emotional wellness so that one can be aware of the food choices they make and the reasoning behind it.” How you feel emotionally and mentally has a direct impact on your food intake. “…it has been suggested that the excessive carbohydrate intake by patients with premenstrual syndrome (PMS) and seasonal affective disorder (SAD) relieves the depressive symptoms via an increased central serotonergic activity…a diet rich in carbohydrates can relieve depression and elevate mood…” (Singh, 2014).
Develop good eating habits. It takes approximately 20 minutes before you realize that you are full. Take brief breaks (~30 seconds) while eating to give your body a chance to recognize its state of fullness. Chew your food properly as it can help you feel fuller quicker. (Miquel-Kergoat et al., 2015) Try to avoid eating while doing other activities (i.e. watching TV, scrolling on your phone, etc.) or when you’re bored so there will be a smaller chance of you associating those activities with food. This way, you won’t feel the need to snack on something just because you’re watching television and will only eat when you are actually hungry. If possible, follow an eating schedule to help your body know when to expect food. You may be less likely to crave something as you won’t be in a state of extreme hunger, and won’t feel like you just want to eat anything and everything. Meal prepping can prove beneficial as knowing what you will eat in advance can help lower the chance of randomly buying fast food or the like.
All in all, there are various factors to consider when it comes to craving different foods. Remember that we are all different, so what works for one person may not work for another. Take a look at some of our past blogs to see tips for mindfulness while eating and refraining from comfort eating: Mindfulness And Eating Triggers, Mindfulness And Making Better Food Choices, and Ways to Refrain from Comfort Eating.
An, M., Colarelli, S. M., O’Brien, K., & Boyajian, M. E. (2016). Why we need more nature at work: Effects of natural elements and sunlight on employee mental health and work attitudes. PLOS ONE, 11(5). https://doi.org/10.1371/journal.pone.0155614
Miquel-Kergoat, S., Azais-Braesco, V., Burton-Freeman, B., & Hetherington, M. M. (2015). Effects of chewing on appetite, food intake and Gut Hormones: A systematic review and meta-analysis. Physiology & Behavior, 151, 88–96. https://doi.org/10.1016/j.physbeh.2015.07.017
Singh, M. (2014). Mood, food, and obesity. Frontiers in Psychology, 5. https://doi.org/10.3389/fpsyg.2014.00925
Wurtman, R. J., & Wurtman, J. J. (1995). Brain serotonin, carbohydrate-craving, obesity and depression. Obesity Research, 3(S4). https://doi.org/10.1002/j.1550-8528.1995.tb00215.x
Feature Photo by Sponchia on Pixabay
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
Blessing Bolomope, Student Intern
B.S. Nutrition & Food Science – Dietetics
University of Maryland, College Park | 2020