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Feature Articles: Holidays The science behind your holiday cravingsAdapted by Jessica Kovarik, RD, LD, Extension Associate, University of Missouri Extension from materials written by Tammy Roberts, MS, RD, LD, Nutrition and Health Education Specialist in Barton County, University of Missouri Extension
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Most of us feel as already if we are stretched to our limit with our daily activities. Add the hustle and bustle of the holidays to that list and it is easy to become overwhelmed and stressed. When stressed, some people turn to food for comfort, which is actually due to chemical reactions that take place in the body when it is under stress. By knowing why you crave certain foods, you can learn to make healthier choices when under stress, while still eating your holiday favorites in moderation.
As stress rises in our body, so does cortisol, a stress hormone.
Cortisol causes an increase in the desire for carbohydrates.
When you consume a large amount of carbohydrates or sugar, your
pancreas releases a large amount of insulin to utilize the
sugar. That can sometimes cause blood sugar to drop below normal
with high blood insulin levels. As blood sugar levels go down, a
chemical called neuropeptide Y is released in the brain.
Neuropeptide Y makes cause cravings of carbohydrate-rich foods.
This becomes a vicious cycle. Stress also stimulates the
production of neuropeptide Y.
Insulin has another function. It lowers blood levels of all
amino acids except tryptophan which normally has to compete with
other amino acids to enter the brain. Once tryptophan enters the
brain it is converted to serotonin. Serotonin helps to boost
your mood. Therefore, foods that are high in carbohydrates and
fats can actually produce a feeling of calmness. However, keep
in mind that feeling is only temporary, especially if you’re
still stressed.
Instead of reaching first for the holiday treats, try choosing a
healthier carbohydrate first. For example, eat a whole-wheat
roll, drink a glass of low-fat chocolate milk or a small serving
of stuffing. Then, enjoy a small portion of a holiday treat,
such as a smaller piece of pie or one or two cookies. This will
help satisfy your craving.
Galanin is the brain chemical that influences our desire for
fatty foods. The stress hormones epinephrine, norepinephrine and
corticosterone raise galanin levels, leading to cravings for
fats. Again, satisfy your cravings but watch portion sizes. For
instance, if you like mashed potatoes with gravy, eat them,
however try to use less gravy than you usually do. If you like
your turkey fried, go ahead and enjoy it, but consider using the
rest of your plate for foods such as vegetables and whole
grains.
Some people crave salty foods when they experience holiday
stress. It is thought that people crave salty foods because the
crunching and grinding of the potato chips or pretzels helps
relieve stress. If you’re the type that craves salty foods,
remember to drink plenty of fluids or eat foods with fluid, such
as soup, fruits and vegetables.
Another thing we may reach for in times of stress is caffeine.
Like sugar and fat, caffeine also provides something many desire
– a jolt of energy. Too much caffeine can prevent you from
getting good rest. Without proper rest, it’s hard to accomplish
all you need and the stress cycle continues.
Endorphins,
which are chemicals released in response to specific events,
also play a part in cravings. It
is thought that both sugar and fat are some triggers that cause
the release endorphins in the brain. Therefore, when foods that
are sweet or high in fat are tasted on the tongue, endorphins
are released making the tastes instantly enjoyable. And that
makes us want more.
With stress, chemical reactions and endorphins all working to
increase the desire for certain foods, the best thing to do is
to eat a healthy diet. Include plenty of whole grain
foods, fruits, vegetables, low-fat milk and lean meats. Make
sure you get a variety of these foods and eat at least three
times a day.
In fact, healthy eating can actually help your body withstand
stress. Stress weakens the body’s immune system and a healthy
diet can help combat stress-related illness. Magnesium, vitamin
C, and B vitamins are needed more in times of stress. Whole
grains, fruits, and vegetables provide these needed nutrients.
Preparing for the holidays, you may forget to pay attention to
your hungry. By listening to your body and eating when you’re
hungry, you’ll prevent overeating later, help curb some of your
cravings and stay energized. Signs of hunger include: slight
stomach discomfort, growling, and feelings of fatigue. Some
people find it helpful to eat small frequent meals to keep their
energy level up.
Because you may be out of the house, on the road or shopping
during the holidays, keep things like cheese, peanut butter,
whole wheat crackers, whole or dried fruit, nuts, yogurt, or
carrots handy as a quick, healthful snack. Foods with protein
can help you to feel full longer and help curb the carbohydrate
cravings. Snacking may also help you eat less at a meal,
especially when you go long periods of time between eating.
Exercise is another way to help boost energy levels during the
holidays. Exercise helps your body to relax and release
emotional tension, helping you fall asleep faster and get better
quality sleep. In addition, people who exercise describe
feelings of psychological well-being.
In addition to allowing yourself to eat the foods you crave, in
moderation, eating a healthy diet and exercising, work towards
reducing your stress levels this holiday season. A good place to
start is by reading
Add downtime to your holiday list.
By understanding how stress can cause cravings, you’ll be able
to make better food choices this holiday season. Remember, in
addition to eating a healthy diet make sure to enjoy the foods
you crave in moderation, or smaller portions. By limiting time
between meals, you’ll help prevent overeating later. Also, be
sure to exercise during the holidays to help reduce stress and
improve sleep.
And most importantly, be sure to enjoy the holidays.
Resources:
www.uhs.uga.edu/stress/nutrition.html
American Dietetic Association Complete Food and Nutrition Guide
Last update: Tuesday, May 05, 2009
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