The mind is a powerful thing. Even if you\u2019re not hungry \u2014 in need of nutrients to fuel your body \u2014 your brain can generate a craving, a desire to eat something to bring you satisfaction and soothe a spiraling mind. <\/p>\n
\u201cWe\u2019ve got two systems running at once,\u201d Joy Bauer, registered dietitian and TODAY contributor, says. <\/p>\n
One signals our biological need for food, and the other is fueled by our \u201chedonic 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 \u2014 that reward system can get loud. Loud enough to drown out the signals telling you you\u2019ve already had enough.\u201d<\/p>\n
While food can be an appropriate way to satisfy a craving, the brain\u2019s insistent demands for food can sometimes drown out the real cause \u2014 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.<\/p>\n
Expert Tip of the Day: Pause Before You Pounce<\/p>\n
Because cravings happen in our minds rather than our stomachs, Bauer says to \u201cpause before you pounce.\u201d<\/p>\n
Instead of immediately grabbing the snack, food or treat your craving says you want, \u201cgive yourself five or 10 minutes before you grab something, because cravings tend to rise like a wave and then soften on their own,\u201d she says. <\/p>\n
Take that time to name the feeling driving your craving instead. Sit with your thoughts and determine whether you\u2019re tired, bored, stressed, triggered or something else entirely. \u201cNaming the real driver takes a surprising amount of the power out of it,\u201d Bauer says.<\/p>\n
Why It Matters<\/p>\n
Certain foods prompt our brains to release dopamine, TODAY.com previously reported<\/a>. They\u2019re typically the ultra-processed<\/a> ones high in sugar, fats and sodium. And because they make us feel good, we turn to them when we\u2019re feeling low. Then, the next time you feel the same way, you\u2019ll turn to them again, which can lead to an increase in health problems. <\/p>\n If you don\u2019t immediately indulge your cravings, however, they\u2019ll pass, allowing you to exercise more control over the foods you choose to eat. You\u2019ll be able to better determine whether you\u2019re actually hungry and if the food you\u2019re opting for is actually nourishing.<\/p>\n In the end, you might still reach for the sweet treat or bag of chips to self-soothe and that\u2019s occasionally OK, says Bauer. Even she\u2019s not immune to cravings. \u201cFor me, the cravings get loudest at night, on the couch, in front of a good show,\u201d she reveals. \u201cAnd I\u2019ll be honest, a glass of wine with dinner can have me eyeing something sweet before I\u2019ve even finished the pour!\u201d<\/p>\n It\u2019s not about eliminating cravings, but learning to how to handle them when they creep up. \u201cI always tell people the goal was never to stop craving,\u201d she says. \u201cEverybody craves. The goal is to get better at navigating the craving.\u201d<\/p>\n How to Get Started<\/p>\n Once you name the feeling that\u2019s motivating your craving, address it, says Bauer. Maybe you need more sleep, maybe you need to lower your stress levels, maybe you\u2019re bored and need to shift your attention to something more stimulating. <\/p>\n Then, pair this mental strategy with satisfying and nutrient-dense foods to eat throughout the day, particularly those with protein and fiber<\/a>, says Bauer. \u201cThat\u2019s the combination that keeps you full, steadies your appetite, and quiets the craving chatter before it has a chance to take over.\u201d <\/p>\n If you don\u2019t know where to start, Bauer suggests \u201cGreek yogurt with berries and chopped nuts, turkey and bell pepper roll-ups dunked in mustard, hummus<\/a> and crunchy veggies \u2026 even frozen grapes or a juicy apple<\/a> can do the trick.\u201d <\/p>\n So that she\u2019s not reaching for just anything, Bauer tries tp anticipate her cravings. \u201cI like to have healthy treats stashed in my fridge and freezer like peanut butter banana protein pudding <\/a>\u2026 so when a craving hits, it satisfies the want and the need at the same time,\u201d she says. <\/p>\n Other times she\u2019ll opt for her healthy chocolate milkshake<\/a> or dates with chocolate and peanut butter<\/a>.<\/p>\n