Dr. Nene's Expert Take on Food Cravings and Their Causes

Food cravings are a significant contributor to obesity, which has become a global epidemic. Dr. Nene, a cardiothoracic surgeon and health tech innovator, explains the mechanisms, causes, and strategies to combat food cravings.

What Are Food Cravings? Food cravings differ from hunger. While hunger arises from the body's physiological need for nourishment, cravings are more about desire often triggered by external factors such as seeing or smelling food. These cravings can occur even when the body does not require energy, making them a significant challenge to healthy eating.

Physiological and Neurological Factors Which Affect Cravings Hormones and brain chemistry significantly influence food cravings. Hormonal fluctuations, particularly during menstruation, pregnancy, or conditions like PCOS, can intensify cravings. Neurotransmitters like dopamine, which play a role in the brain's reward pathways, link food cravings to pleasure and satisfaction. Ghrelin, the hunger hormone, and GLP-1, which regulates appetite, also contribute to cravings, especially when blood sugar levels fluctuate.

Psychological Triggers of Cravings Psychological factors include stress, habits, and emotional associations with food. Stress eating, for example, is a common coping mechanism, providing temporary relief but potentially leading to unhealthy cycles of overeating. Habitual behaviors, such as routinely snacking while watching TV, can trigger cravings over time.

Practical Strategies to Manage Cravings

1. Mindfulness Eating: Being present during meals, chewing slowly, and savoring each bite can reduce the tendency to overeat.
2. Balanced Diet: Incorporate protein, fiber, and complex carbohydrates to maintain steady energy levels and minimize sugar spikes.
3. Hydration: Drinking water can help distinguish between hunger and thirst, reducing unnecessary snacking.
4. Regular Meals: Avoid skipping meals to prevent intense hunger that can trigger bingeing.
5. Distractions: Activities like walking, reading, or chewing gum can divert your attention from cravings.