3 Healthy Ways You Can Abolish Unhealthy Food Cravings
It’s time to take charge of unhealthy food cravings. Here’s how.
1) Make sleep a priority
Studies show sleep deprivation can increase cortisol and alter two hormones that affect appetite: ghrelin and leptin. Without enough hours of shut-eye, your body makes more ghrelin, “the hunger hormone,” that tells your body to eat; and slows down production of leptin, the hormone responsible for decreasing appetite. A lack of sleep can also prevent your body from digesting and assimilating the nutrients you eat. “I don’t know anyone who can make healthful food decisions when they’re exhausted all the time,” Cohn says.
Practice healthy sleep hygiene by getting to bed at the same time every night, keeping the room dark and cool, using a white noise machine to drown out a snoring partner or loud noise, and stop using electronic devices one to two hours before bed.
2) Drink plenty of water
Getting enough water every day is not only important for overall health, but thirst can often be mistaken for hunger and cause you to overeat or eat when you’re not hungry. The National Academies of Sciences, Engineering, and Medicine recommends men drink about 15.5 cups of fluids a day and women get about 11.5 cups a day.
3) Eat regularly
Start the day off right by eating a healthy breakfast such as whole grain toast with a nut butter and fruit, or eggs with leftover sautéed vegetables. Be sure to eat regular, balanced meals throughout the day to fend off hunger, and to keep blood sugar levels stable and food cravings at bay.
Printed as ” Three Healthy Habits to Get Started” Summer 2018