3 Causes of Hormonal Cravings and What To Do About It

Today I want to address hormonal related cravings since it comes up a bunch.

Hormones are biochemical messengers.  They are part of physiological feedback mechanisms that tell your body or brain to do something.  A classic everyday example is the hormone insulin.  When we eat carbohydrates, blood sugar rises and the pancreas releases insulin to lower it because if the body doesn’t regulate blood sugar, we would go into a coma and die.

I’ll touch on menstrual related cravings and hormonal imbalances in general for us peri/menos as well.  (Guys, you have hormones too, so stay with me ;))

So there are many drivers of cravings which, for the sake of simplicity, I’ll divide into two categories:
1. Physiological
2. Emotional/Habitual

Even though I separated them, they absolutely can overlap.  In other words, the physiological signals that scream for chocolate at that time of the month can be hormonal, they could be based on nutrient deficiency, they could be a knee jerk reaction (just something you have an urge to do) or they might be emotionally charged (“I’m irritated, where are the chips.”)… and each of these can act as triggers and/or exacerbate the other.

Let’s talk about more of the common triggers. I’m sharing just 3 here, but there are TONS of factors that could be at play.

1. Low serotonin – Our sex hormones (and gut health) effect our serotonin levels in our brain. PMS has been shown to reduce serotonin. These neurotransmitters are our feel good signals. They bring us a sense of peace and calm.  When they’re low, we can feel anxious, irritable or depressed and turn to food to bring our levels up.    What to do to increase serotonin related cravings?
   1. EXERCISE – Moving the body helps boost serotonin.  You don’t have to go crazy, even a short walk or mini yoga session can have positive effects.
   2. LIGHT EXPOSURE – Studies have shown that exposure to natural sunlight or special light therapy lamps can boost serotonin levels.
   3. TRYPTOPHAN CONTAINING FOODS – Tryptophan is a precursor to serotonin.  Although some foods like bananas contain tryptophan, it’s form doesn’t cross the blood brain barrier, so it’s best to include a diet rich in a variety of fresh vegetables including moderate amounts of starchy veggies like sweet potatoes.  High quality animal protein sources (whey protein if you are not dairy sensitive) provide not only tryptophan but also the supporting co-factors used along biochemical pathways.  A well studied vegan source of usable tryptophan is chickpeas.
2. Blood sugar imbalances – Since hormones are so connected to how we eat and other lifestyle factors, keeping blood sugar balanced is key to preventing cravings – especially during “Shark Week” :/.  How do we do that?
   1. BALANCE MACRONUTRIENTS – People eating the SAD (Standard American Diet) are eating way too many carbs.  Think about our all time favorite American meals like bagels, pancakes, waffles and cereals for breakfast, sandwiches and wraps with fries or chips for lunch, and pasta, pizza and rice for dinner.  This carb dominant way of eating is detrimental to overeall health, never mind what it does to cravings.  I encourage clients to start their day with protein, non-starchy veggies, a little fruit and healthy fats and to save carbs for dinner – preferably in the form of starchy vegetables.
   2. SLEEP! – Get your 7-9 hours per night. Keep electronics away from the nightstand and block out light (try a sleep mask like me :)).

3. Soul Alignment – Last but not least (and my favorite topic of all) is the connection to cravings and an incongruence with our deeper truth.  This misalignment effects our nervous system and metabolism, while also creating a tendency to avoid negative feelings by using food emotionally to soothe or numb out.

When we live this way, symptoms get worse and worse until they hopefully drive us toward positive change – awareness, self love, self care, self compassion.

Reflect on these seven questions as honestly as you can.

1. Where are you not feeling your feelings?
2. What do you need to let go of?
3. Where are you saying yes, when you know you should say no (and vice versa)?
4. Where are you becoming the martyr, enabler, victim or pleaser?
5. Where are you carrying the weight of the world on your shoulders, when you need to allow someone else to help?
6. Where are you closed?
7. Where are you disconnecting from your truth, your feelings, your body?

I know, deep stuff…don’t beat yourself up about it, just start to acknowledge it, let it in, allow the shift.

Go slow.

What about you?  Do you have strategies or triggers to deal with cravings – either physiological or emotional? What have you been noticing as hormones shift? Where do you feel stuck?