What Cravings Really Say About Your Health

Those cravings you get for sugary or savoury things, are they all in your head- or is your body trying to tell you something? Some might dismiss a ‘wisdom of the body’ theory as quackery.  However, if you think about what biological processes are happening in your body and the factors affecting them, the argument to substantiate a link becomes more compelling. Here’s why.

The body is a wonderful machine, constantly sending you signs and signals about the information (or nutrients) it needs to function at its best. Food is so much more than just calories. It’s also sending information to all your cells and helping to direct their activity. The trouble is, when you fall into unhealthy patterns, you unwittingly train your brain and body to think and crave certain foods.  Often these foods give you a quick fix. You feel great for 30 minutes, yet an hour later your energy levels are on the floor and you need another hit to keep you going. Sound familiar?

This concept applies to everyone, not just women in pregnancy who are typically associated with an appetite for unusual or inedible substances such as clay, coal or dirt (this type of craving is referred to as ‘pica’ by the way).

Are You Craving Foods High In Sugar And Unhealthy Fats?

One of the most common and documented cravings is of course, sugar.  In recent years, articles in the press have suggested sugar is as addictive as class A drugs.  How true is that really? Or, have you been simply making excuses for your lack of willpower? You’ll be glad to know there is more to it than meets the eye and it’s not actually your willpower that’s missing.

The brain needs glucose, or sugar, from the right kind of foods to function optimally.  Glucose comes from starchy and non-starchy carbohydrates like pasta, bread, vegetables and desserts.  When you’re eating in such a way that your body steadily releases glucose into the blood stream throughout the day, this process works as it should. You’re productive, sharp, and full of energy, and you don’t need to rely on willpower to make good food choices.

So, What Causes You To Crave Sugar In The First Place?

Imbalanced biochemistry

Not balancing your biochemistry by having the right distribution of protein, fats and healthy carbohydrates on your plate. I often use a non-invasive genetic test to help identify the ideal ratio, which varies from person to person.

The toxic combination of sugar and unhealthy fat

Too much of the wrong kinds of sugar, as well as fats, can throw things off kilter. Studies have found that increased consumption of sugar and unhealthy fats (like in donuts, chocolate, cake, biscuits and sweets) triggers the release of dopamine, the neurotransmitter associated with feelings of reward and satisfaction. And that means you now need superhuman amounts of willpower to stop eating these foods that give you a temporary high- and we all know how long that will last for….

By falling into this trap, you train your brain to think, ‘I need to eat this to help me feel better’.  You might use these foods to regulate your mood and lower your stress. But in the long run, this sends you on a rollercoaster – with your energy, your mood, stress levels and sleep. And over time, this rollercoaster can result in the development of chronic health conditions like diabetes, obesity, inflammation, immune suppression or chronic fatigue.

Processed and energy dense foods like junk food which are high in both fat and sugar have a higher association with food addiction. You never see this combination of high sugar – high fat foods in nature, but food manufacturers are very aware of the addictive quality of this toxic combination and use it to their advantage.

Feeling tired and the role of emotions

You’re also more inclined to eat these kinds of foods when you’re stressed, anxious, or tired, because your brain is looking for more fuel than it would be when you are relaxed and well nourished. What helps a lot of my clients is EFT or tapping, an evidence-based tool I use to help them manage these issues better on their own, so they don’t have to rely on me or anyone else.

If you’re craving sugar or carb-heavy foods you may also be low on serotonin, the neurotransmitter which helps regulate mood and helps keep you feeling positive, giving you sound sleep and days of productivity. Serotonin is made from tryptophan. Tryptophan is an amino acid (or protein) found in almonds, fish, eggs, turkey, pumpkin and sunflower seeds.

The challenging bit here is, that in order for tryptophan to release serotonin, it needs to be coupled with the right amount of carbs because it’s a bit tricky getting it into the brain where it needs to be to exerts its positive effects. Get the wrong amount and it can spike your serotonin for a couple of hours making you feel good- but then send it crashing back down, leaving you feeling moody and emotionally unstable.

Similarly, woman can be more susceptible to sugar cravings around the time of their menstrual cycle. That might not come as a huge surprise to you… studies have shown that higher oestrogen levels are associated with greater levels of the hunger hormone, leptin, which triggers stronger cravings for sugary foods.  PMS also causes the stress hormone cortisol to increase and the feel-good hormone serotonin to dip, making you reach for chocolate, chips and sugary snacks to give you a feel-good boost at that time of the month.

What To Do About Your Sugar Craving

Generally, the foods you choose to eat every day can help to regulate or trigger these cravings by helping to balance your biochemistry. Try switching your white bread, pasta, sugary cereals, low fat products and processed foods for lower GL (glycaemic load) alternatives such as wholegrains, pulses, root vegetables and increasing your protein intake at each meal. This can help balance your blood sugar better.

Quality proteins such as eggs, turkey, salmon and nuts and seeds are also rich in tryptophan, which support production of serotonin and dopamine – a much better source than a packet of chocolate digestives or a bag of sweeties.  Making the switch to a more wholesome and nourishing alternative may be a much more sustainable approach to healthy weight loss than crazy diets you might be tempted to try.

DO YOU CRAVE SALTY SNACKS?selective focus photo of french fries

Sugar doesn’t do it for you? Perhaps you are more inclined to reach for savoury, salty foods; crisps, salted nuts, cheese and biscuits.  Generally speaking, this may be a sign that your adrenal glands are under strain, and that hankering for salt could be attributed to stress, fatigue or PMS.  You rely on your adrenals to produce the stress hormones cortisol and adrenaline whenever you need it to meet challenging situations. That might mean deadlines at work, training for a marathon or gearing yourself up for a big presentation. The adrenal glands also play a big role in maintaining good energy levels and quality sleep.

Chronic demand on the adrenals due to long-term physiological stress (from over-exercising, medications, high caffeine, sugar, alcohol etc) or psychological stress/anxiety can result in fatigue and insufficient secretion of adrenaline and cortisol,  but also the hormones aldosterone, renin and angiotensin which regulate blood pressure by controlling fluid levels and electrolyte balance in the body.

When your adrenals are tired and don’t produce enough aldosterone, your blood pressure can become low and result in salt cravings and these might be accompanied with other symptoms such as fatigue, mood swings including low mood and anxiety, insomnia, brain fog, excessive thirst, headaches and nausea. These are often classic signs of adrenal fatigue, which can result after long periods of psychological/physiological stress which places extra demands on the adrenal glands and results in them ‘burning out’ and not functioning optimally.

Please don’t read this and think that I’m suggesting you need to be consuming salt by the bucket load. Too much sodium (the key element in salt) should be avoided as it can tip the hormone balance in the other direction and contribute to high blood pressure and other cardiovascular issues.

The good news is that the adrenal glands can be supported through nutrition and lifestyle to help rebalance hormones. Working with a Registered Nutritional Therapist can be a powerful way of equipping you with the knowledge to recognise these signs when they present themselves, and make positive changes to benefit your long-term health and well-being. Please contact me for a complimentary 30 minute Wellness Call if you’d like more information: info@yournutritionalhealth.co.uk or on 07812 163 324.

Fatigue & Performance

A Corporate Nutrition article by London Nutritionist Sylvia Hensher

Prevalence of fatigue among the workforce

Fatigue is an everyday experience common among the general working population, with UK prevalence estimates as high as 22% 1 and US prevalence rates ranging as high as 45% 2. Broadly defined as “a feeling of weariness, tiredness or lack of energy,” 3.  Fatigue is best viewed on a continuum with behavioural, emotional and cognitive components 4.

Causes of hazardous fatigue

Fatigue is caused by prolonged periods of physical and/or mental exertion without enough time to rest and recover. By the end of the day, some fatigue is normal but hazardous levels of fatigue can be due to one or more of the following:

  • Feeling stressed for extended periods
  • Excessive workloads
  • Long shifts
  • Working long hours in total over the week or longer periods
  • Working nights
  • Inadequate sleep, particularly over extended periods
    • Iron deficiency anaemia
    • Chronic pain
    • Infections, such as flu
    • Depression
    • Anxiety
    • Cancer
    • Thyroid dysfunction
    • Diabetes
    • Chronic fatigue syndrome (CFS)
    • Lifestyle factors: obesity, insufficient physical activity 5, environmental stressors (eg, personal relationships)
      • Psychosocial work characteristics: job demand, decision latitude, social support, and job strain6

The effects of fatigue on work performance

Employees with fatigue experience more concomitant physical health problems, bodily pain, poorer general health, vitality, and social functioning than workers without fatigue 7. Fatigue has been associated with accidents, injuries 8, and ill-health 9, 10, all of which indirectly impair work performance. Fatigue can also restrict an individual’s ability to compensate physically or mentally for functional impairment from other concurrent health conditions 11. Continue reading “Fatigue & Performance” Digiprove sealCopyright secured by Digiprove © 2011 Sylvia Salvendy

Energise Your Diet

by London Nutritionist Sylvia Hensher

One of the most common causes of visiting a healthcare practitioner is the complaint of fatigue. There are different kinds of fatigue. It may be constant, beginning in the morning after a full night’s sleep or it may build up throughout the day. Your nutritional status can and does play a major role in the prevention and treatment of fatigue.  Here are some factors to consider when trying maximising your energy levels throughout the day.

Nutritional causes of low energy

  • Eating refined carbohydrates and sugars: these are found in white bread, rice and pasta, cakes, honey, jam, soda drinks, sweets. These foods are digested quickly and therefore rapidly release sugar (glucose), the main source of fuel for our cells, into the bloodstream. This provokes the release of excess insulin, a hormone which controls blood sugar levels by stimulating cells to take up glucose, as excess glucose is toxic to tissues. Excessive amounts of insulin remove excessive amounts of sugar from the blood, which results in low blood sugar; this can reduce the glucose supply to cells which depend on glucose for energy and therefore reduce our energy levels.
  • Food sensitivities: allergenic foods can act as a stressor on the body and lead to low blood sugar so that cells lack enough sugar (glucose) for optimal functioning, making you feel tired.
  • Nutrient deficiencies such as B and C vitamins, iron, magnesium, zinc and copper which are needed for energy production can lead to low energy
  • Stimulants such as coffee, chocolate and nicotine increase levels of the stress hormones cortisol and adrenaline (1) which sharply spike up blood sugar levels. This causes the release of large amounts of insulin to remove the excess sugar which is not used by the body and subsequently leads to an energy slump.
  • Dehydration every cell in your body needs water for a myriad of chemical reactions, including the burning of glucose and the breakdown of fat for energy production.

Other causes of low energy

  • Stress leads to a sugar imbalance because it triggers the release of hormones such as adrenaline and cortisol which increase blood sugar levels. This stimulates the release large amounts of the hormone insulin, which removes the excess glucose from the blood, leading to low blood sugar and insufficient energy supply to our cells
  • Anaemiathis refers to a condition in which the blood is deficient in red blood cells or the haemoglobin (iron-containing) portion of red blood cells. The function of red blood cells is to transport oxygen from the lungs to the tissues of the body and help turn fats, carbohydrates and proteins into energy. Thus a lack of red blood cells reduces the amount of oxygen being delivered to tissues and thus energy levels. Iron, vitamins B12 and folic acid are needed to make properly functioning red blood cells, and anaemia may be caused by a shortage of these nutrients.  These nutrient deficiencies may be due to a poor diet, heavy menstrual bleeding, pregnancy or poor nutrient absorption as found in coeliac disease and Crohn’s disease.
  • Poor adrenal functioning-the adrenal glands sit on top of the kidneys and The adrenal glands are situated on top of the kidneys and one of their main jobs is to release hormones which help the body maintain a state of alertness as well as help raise  blood sugar levels when they are low. If the adrenal glands are overworked due to constant uninterrupted stress and poor nutrition, their ability to produce hormones which help maintain steady blood sugar levels can become compromised.
  • Poor thyroid functioningThe thyroid controls energy production, so an underactive thyroid can result in reduced energy production, making us feel tired..

Optimising your energy levels through nutrition and lifestyle Continue reading “Energise Your Diet” Digiprove sealCopyright secured by Digiprove © 2011 Sylvia Salvendy

The Thyroid, Adrenals And Weight Gain

by London Nutritionist Sylvia Hensher

There is a connection between our adrenal glands, thyroid glands and weight gain. When these two glands are not kept in a healthy state, the result can often be weight gain. The good news is that on the other hand, if these two glands are supported through proper nutrition and a healthy lifestyle, it can lead to a natural weight loss.

What our adrenal glands do

The adrenal and thyroid glands are very closely connected in how they enable the body to function properly. The adrenals are small triangular shaped glands that sit on top of both kidneys. They are responsible for releasing the hormones adrenaline and cortisol which among other functions, help control body fluid balance, blood pressure, blood sugar and are designed to help the body deal with physical and psychological stress. In addition, the adrenal glands produce small amounts of oestrogen when women enter into menopause and the ovaries reduce their oestrogen output. This is why it’s so important to maintain adrenal function in the menopause years.

Adrenal Fatigue

Adrenal Fatigue is a collection of signs and symptoms, known as a “syndrome” that results when the adrenal glands function below the necessary level.  This happens most often when you are exposed to constant , uninterrupted stress so that your body (and adrenal glands) cannot fully recover, or during or after acute or chronic infections. Consequently, the adrenal glands become fatigued and are unable to continue responding adequately to further stress.

You may look and act relatively normal with adrenal fatigue and may not even have any obvious signs of physical illness, yet you live with a general sense of feeling unwell, tiredness or “grey” feelings. People suffering from Adrenal Fatigue often have to use coffee, tea and other stimulants to get going in the morning and to prop themselves up during the day.

Some Manifestations Of Adrenal Fatigue: Continue reading “The Thyroid, Adrenals And Weight Gain” Digiprove sealCopyright secured by Digiprove © 2011 Sylvia Salvendy

Re-Energise Your Fatigued Body and Mind

By London nutritionist Sylvia Hensher

What happens to our bodies during stress?

As a London nutritionist, I see many clients with stress-related health issues. We’re all familiar with stress but what we aren’t so familiar with is the body’s response to stress and the ways in which the stress we face today ends up depleting our energy and health.

When faced with a stressful situation, whether psychological or physical, our bodies rely on the 2 adrenal glands which sit on top of  the kidneys  to initiate our “fight or flight” response, which is an evolutionary mechanism  designed to help us escape or fight off danger (stress). For the most part, our stress response evolved from short-term events. For our ancestors, this meant being able to run away quickly, fight or pursue an enemy or game, endure long periods of physical challenge and deprivation, and store up physical reserves when food was available. In modern life this means being able to cope with stressful circumstances such as difficult bosses, family quarrels, financial problems, too little sleep or illness.

Healthy adrenal glands which are supported by sound nutrition and a healthy lifestyle respond by releasing the hormone adrenaline, making us more alert and focused, and the hormone cortisol, which converts protein to energy and releases stored sugar in the form of glycogen, to fuel our bodies for a quick response. The adrenal response rapidly increases our heart rate and blood pressure while releasing energy, tensing our muscles, sharpening our senses, and slowing our digestion so we are primed to escape or fight back, whichever is needed. When the threat is gone, the body returns to normal — quickly with respect to adrenaline levels, less quickly with respect to cortisol.

The effects of long term stress on health and energy levels Continue reading “Re-Energise Your Fatigued Body and Mind” Digiprove sealCopyright secured by Digiprove © 2011 Sylvia Salvendy