The mind is a powerful thing. Even if you’re not hungry — in need of nutrients to fuel your body — your brain can generate a craving, a desire to eat something to bring you satisfaction and soothe a spiraling mind.
“We’ve got two systems running at once,” Joy Bauer, registered dietitian and TODAY contributor, says.
One signals our biological need for food, and the other is fueled by our “hedonic system, which is all about pleasure, reward and food cues. In a world where tempting food is everywhere (ahem!) on every corner, in every feed — that reward system can get loud. Loud enough to drown out the signals telling you you’ve already had enough.”
While food can be an appropriate way to satisfy a craving, the brain’s insistent demands for food can sometimes drown out the real cause — and the more effective solutions for stress, fatigue or anxiety. To quiet your mind long enough to find out what your body really needs, Bauer offers a solution.
Expert Tip of the Day: Pause Before You Pounce
Because cravings happen in our minds rather than our stomachs, Bauer says to “pause before you pounce.”
Instead of immediately grabbing the snack, food or treat your craving says you want, “give yourself five or 10 minutes before you grab something, because cravings tend to rise like a wave and then soften on their own,” she says.
Take that time to name the feeling driving your craving instead. Sit with your thoughts and determine whether you’re tired, bored, stressed, triggered or something else entirely. “Naming the real driver takes a surprising amount of the power out of it,” Bauer says.
Why It Matters
Certain foods prompt our brains to release dopamine, TODAY.com previously reported. They’re typically the ultra-processed ones high in sugar, fats and sodium. And because they make us feel good, we turn to them when we’re feeling low. Then, the next time you feel the same way, you’ll turn to them again, which can lead to an increase in health problems.
If you don’t immediately indulge your cravings, however, they’ll pass, allowing you to exercise more control over the foods you choose to eat. You’ll be able to better determine whether you’re actually hungry and if the food you’re opting for is actually nourishing.
In the end, you might still reach for the sweet treat or bag of chips to self-soothe and that’s occasionally OK, says Bauer. Even she’s not immune to cravings. “For me, the cravings get loudest at night, on the couch, in front of a good show,” she reveals. “And I’ll be honest, a glass of wine with dinner can have me eyeing something sweet before I’ve even finished the pour!”
It’s not about eliminating cravings, but learning to how to handle them when they creep up. “I always tell people the goal was never to stop craving,” she says. “Everybody craves. The goal is to get better at navigating the craving.”
How to Get Started
Once you name the feeling that’s motivating your craving, address it, says Bauer. Maybe you need more sleep, maybe you need to lower your stress levels, maybe you’re bored and need to shift your attention to something more stimulating.
Then, pair this mental strategy with satisfying and nutrient-dense foods to eat throughout the day, particularly those with protein and fiber, says Bauer. “That’s the combination that keeps you full, steadies your appetite, and quiets the craving chatter before it has a chance to take over.”
If you don’t know where to start, Bauer suggests “Greek yogurt with berries and chopped nuts, turkey and bell pepper roll-ups dunked in mustard, hummus and crunchy veggies … even frozen grapes or a juicy apple can do the trick.”
So that she’s not reaching for just anything, Bauer tries tp anticipate her cravings. “I like to have healthy treats stashed in my fridge and freezer like peanut butter banana protein pudding … so when a craving hits, it satisfies the want and the need at the same time,” she says.
Other times she’ll opt for her healthy chocolate milkshake or dates with chocolate and peanut butter.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.