Cravings Health Article

Stress Response.

Many people today lead stressful lives, which can lead to stress eating. Increased stress results in a need for carbohydrates to provide energy for the stress response, also known as the fight-or-flight response (a defense reaction of the body that prepares it to fight or flee by triggering certain cardiovascular, hormonal, and other changes). When coping with stress, a person needs increased energy to deal with the demands placed on the body. Carbohydrates provide a fairly rapid source of fuel to the body by raising blood-glucose levels. However, when life becomes hectic and feels out of control, it is common to reach for any available food regardless of calories or nutritional content.

Conquering Cravings

Life will always have its stresses, but dealing with stress in a healthful, nutritional way can have a positive impact on self-esteem, energy level, emotional outlook, and weight. There are a number of positive ways to deal with cravings, including:

• Start the day off with breakfast, which helps prevent overwhelming hunger later in the day.
• Eliminate feelings of guilt related to labeling food as either good or bad. Some choices are healthier than others, but snacks and treats can be consumed in reasonable amounts.
• Plan ahead for each new week. Think about one's school, work, and activity schedule and how healthful snacks can be incorporated into it.
• Keep healthful snacks close at hand, both at home and at work.
• Try not to go for long periods of time without eating.
• Combine lean protein foods with high-fiber carbohydrate sources to provide energy that lasts for several hours, such as a slice of vegetable pizza or a bean burrito.

Cravings can be the exception instead of the rule when it comes to one's diet. Developing a lifestyle that includes healthful food selections and regular meals and snacks can help control cravings. The extra time it takes in planning meals or snacks, whether eating at home or eating on the run, is easily made up for in increased energy and improved mood.

SEE ALSO EATING DISORDERS; PICA; WEIGHT MANAGEMENT.

Susan Mitchell

Bibliography

Waterhouse, Debra (1995). Why Women Need Chocolate. New York: Hyperion.

Mitchell, Susan, and Christie, Catherine (1997). I'd Kill for a Cookie. New York: Dutton.

Internet Resources

American Dietetic Association. "Eating in Stressful Times." Available from <http://www.eatright.org/pr.html>

Hellmich, Nanci. "Stress Can Put on Pounds." USA Today. Available from <http://usatoday.com/news>