Understanding Constant Cravings and How to Manage Them
We all experience food cravings from time to time. But when those cravings become constant, they can be disruptive and hard to control. What causes nonstop food cravings and how can we manage them?
What Does It Mean to Have Constant Cravings?
Having a constant craving for certain foods means you feel powerful urges to eat specific foods or food groups on an ongoing basis. These cravings persist no matter how recently you ate those foods. They may even wake you up in the middle of the night or distract you when you're focused on other tasks.
A constant craving is different from an occasional craving that goes away after eating the food. And it's more specific than general hunger or an urge to eat anything in sight.
What Causes Constant Food Cravings?
Hormones, habit, genetics, and emotional associations can all play a role in almost uncontrollable cravings:
- Fluctuating hormone levels during menstruation, pregnancy, and menopause may trigger cravings.
- You may crave foods out of habit from regularly eating them as comfort foods or treats.
- Genetics influence receptors in your brain that regulate cravings.
- Stress and emotions like boredom, loneliness, or sadness can also awaken cravings for feel-good comfort foods.
Problematic Effects of Constant Cravings
Giving in to constant cravings, especially for sugary or fatty foods, can negatively impact your health and wellbeing:
- May lead to weight gain and associated health risks
- Increases risk for chronic illnesses like heart disease and diabetes
- Causes energy crashes when blood sugar spikes then plummets
- Triggers feelings of guilt for lack of self-control
- Distracts from work, relationships, and other aspects of life
Strategies to Curb Persistent Food Cravings
Managing constant cravings takes effort but is possible. These healthy strategies can help you take control:
Identify Your Personal Craving Triggers
Pay attention to when, where, why and how often you experience cravings:
- Track patterns related to hormonal fluctuations, stress, or boredom triggers
- Notice if certain social settings or times of day awaken cravings
- Get in touch with emotional reasons you may use certain foods to self-soothe
Stock Healthy Alternatives
Having ready alternatives makes it easier to manage cravings in the moment:
- Swap sugary treats for fresh fruit like berries
- Choose Greek yogurt instead of ice cream
- Bake veggie chips or trail mix for crunch over potato chips
- Sip herbal tea with lemon rather than hot chocolate
Distract Yourself with Other Activities
Distraction helps take your mind off intrusive thoughts of foods:
- Go for a walk or do other exercise when a craving hits
- Call a friend to chat about non food-related topics
- Immerse yourself in a hobby like reading, crafting, or games
- Take slow deep breaths and practice mindfulness
Give in Occasionally in a Healthy Way
Trying to resist cravings completely often backfires. Have what you crave in moderation:
- Allow yourself a small portion as dessert after a healthy meal
- Savor each bite without guilt
- Practice stopping after reasonable indulgence
When to Seek Professional Help
In some cases, professional support may be needed to break the cycle of constant food cravings:
- If cravings disrupt your daily life or relationships
- If you experience strong feelings of guilt, shame, or lack of control around food
- If you suspect an underlying condition like food addiction, binge eating disorder, diabetes, or thyroid dysfunction
- If emotional issues like trauma, anxiety, depression, or stress are the root cause
Psychologists, registered dietitians, doctors, and support groups can provide customized guidance to manage persistent cravings in healthy, sustainable ways.
Cultivate Self-Compassion on Your Journey
Battling constant cravings requires patience, commitment and support. Treat yourself kindly along the way rather than turning to criticism and perfectionism. With time, the healthy habits and coping strategies you build will make cravings lose their power over you.
FAQs
What foods are most commonly craved?
The most commonly craved foods tend to be sweets like chocolate, ice cream, and cookies, as well as salty snacks like chips, pizza, and French fries.
Is it normal to have food cravings every day?
Having occasional food cravings is normal, but experiencing intense, constant cravings every day is not. This pattern may indicate an underlying issue that needs to be addressed.
Do food cravings ever go away?
With the right dietary and lifestyle changes like managing stress, getting proper sleep, staying hydrated, and finding healthier substitutes, food cravings can be reduced significantly or even eliminated.
How long does it take to stop craving certain foods?
It usually takes 3-4 weeks of sticking to a healthy diet with no indulgence in the problem foods before the intensity of cravings finally starts to diminish and get easier to resist.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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