Understanding Cravings and Food Noise: The Physiological, Mental Health, and Behavioral Insights

The Physiological Reason for Cravings and Food Noise

The body’s intricate systems can cause cravings and food noise. These sensations can be linked to several physiological mechanisms, including:

1. Hormonal Fluctuations: Hormones such as leptin and ghrelin are responsible for regulating hunger. When these hormones are out of balance, it can lead to cravings. For example, high levels of ghrelin (the hunger hormone) may make you crave high-calorie foods.
2. Blood Sugar Levels: Low blood sugar levels can trigger cravings, particularly for sugary or carbohydrate-rich foods, as the body seeks a quick energy source.
3. Nutrient Deficiencies: Sometimes, the body craves certain foods because it is lacking key nutrients. For example, cravings for chocolate might indicate magnesium deficiency.
4. Neurotransmitters: The brain chemicals dopamine and serotonin play a huge role in cravings and food noise. High-stress levels or emotional disturbances can alter these neurotransmitters, causing you to crave comfort foods for a temporary mood boost.
5. Gut-Brain Connection: The gut microbiome is closely linked to cravings. An imbalance in gut bacteria can lead to food cravings, especially for sugar and processed foods.

What Do Cravings and Food Noise Feel Like?

Experiencing cravings and food noise can feel overwhelming and often lead to feelings of guilt or frustration. Here’s what it may feel like:

• Cravings: A sudden, intense, almost urgent desire for a specific food. You might feel like you need that food, even though you might not be physically hungry.
• Food Noise: A persistent inner dialogue about food, often distracting you from other tasks. Thoughts may repeatedly focus on when you can eat next, what you should eat, or the need to satisfy a specific craving.

Symptoms of Cravings and Food Noise

Symptoms can vary from person to person, but common signs of cravings and food noise include:

• Intense hunger or urges for specific foods.
• Thoughts about food that feel overwhelming or difficult to stop.
• Physical signs such as irritability, low energy, or lightheadedness (often related to low blood sugar or hormonal changes).
• Emotional eating patterns, such as eating to cope with stress or negative emotions.
• Difficulty focusing on tasks due to preoccupation with food.

Thoughts That Can Occur During Cravings and Food Noise

When cravings and food noise strike, they often come with a series of automatic thoughts that may feel like they are taking over your mind. Some examples include:

• “I need something sweet right now.”
• “I’ll feel better if I just eat a cookie.”
• “I’ve had a bad day—food will make it better.”
• “I’m so hungry, I can’t concentrate.”
• “I can’t stop thinking about that pizza.”

These thoughts often lead to impulsive eating behaviors and can create a cycle of guilt or frustration, especially if they are not managed.

Quick Tips to Reduce Cravings and Food Noise

If you find yourself struggling with cravings or food noise, here are some quick tips to help you regain control:

1. Stay Hydrated: Dehydration can sometimes be mistaken for hunger, leading to unnecessary cravings. The physiological cue for hunger and thirst are the same. If after drinking some water you still feel physically hungry, then eat some food. Drink water throughout the day to stay hydrated.
2. Eat Balanced Meals: Ensure your meals contain a good mix of protein, healthy fats, fiber, and complex carbohydrates. This will keep your blood sugar stable and reduce the likelihood of cravings. Meeting with a registered dietician can be helpful in developing a food plan, and eating enough nutrient dense calories.
3. Do Not Restrict Food: Restricting certain foods from your diet can lead to food cravings and food noise. It can also lead to other disordered eating, such as Binge Eating Disorder, Bulimia, Anorexia, and Orthorexia. Focus on creating an inclusive and sustainable diet that does not cut out any types of food. So yes, include that burger, fries, and chocolate into your diet. Our brains do not like restriction, and will actively fight against it leading to an increase in cravings and food noise. The only reason you would need to cut out a certain type of food is if it is medically necessary, such as a food allergy or lactose intolerance. 
4. Eat Enough Calories: This goes along the same concept as the above with not restricting the amount of food you consume. Many people who are dieting by a caloric deficit end up restricting their caloric intake by too many calories. Therefore, they are not consuming enough calories throughout their day, and they may not be eating enough nutrient dense calories. This can lead to an increase in food cravings and food noise. A registered dietitian can help you figure out the appropriate range of calories to consume and to create an appropriate caloric deficit, while also helping you eat nutrient dense foods that you enjoy.
5. Have an Inclusive Diet: Eating a diet that includes all foods will reduce the food cravings and food noise. When we do not restrict what kinds of foods and how much, we allow our brains to relax and know all food is able to be consumed. It reduces the stress around food. When these foods are incorporated in a healthy manner, we feel satisfied and satiated. Dieting does not mean eating foods you do not like, or constantly eating salads. This can create food fatigue, and a loss of the enjoyment of eating. If we do not eat food we like, we will end up craving those foods more. Food is delicious and should be enjoyed. Creating a diet that includes foods you love and enjoy will help reduce cravings, but also create a sustainable diet.
6. Stop Engaging in Diet Trends: Fad diets call for varying types of restriction and rules. The diets will work only while you work them. Once you stop, the weight is very likely to be regained. This is because it does not create an inclusive and sustainable diet, and rely’s on restrictions. Restrictions may include only eating certain foods, cutting out foods, consuming their products they sell even if it is only 1 meal, following their food plan that does not contain balanced meals at each meal, tracking points, and restricting the time you are allowed to eat (i.e., fasting). The easiest way to identify a fad diet is looking for the rules and restrictions, and what they are trying to sell you (i.e., books, supplements, powders, etc.)

1. Eat the Craved Food with a Meal: When eating certain foods, like sugar, on their own without other nutrients like fiber and protein, it can lead to spikes in blood sugar. Spikes in blood sugar can cause a higher likelihood of food cravings and food noise, and also eating more sugar than intended. Pairing a sugar item with a meal will reduce the blood sugar spike, leading to a reduction in food cravings. Pairing it with a meal will also reduce the likelihood of over-consuming the sugar item.
2. Cognitive Tricks: The way we talk about food can have a big impact on food cravings and food noise. We may need to change the way we view food, such as not thinking that food is either good or bad. Food is just food with different nutrition and flavors. Working with a specifically trained therapist, like those at Rosecrans & Associates, can help you develop many cognitive tricks to reduce food cravings. One trick when you have a food craving is to tell yourself “I don’t want that right now, but I can have it later.” This eases your brain into not restricting the food, but also allowing you the choice to consume it or not, and allowing yourself to eat it at a later time. If at that later time you still want that food, then eat it. Cravings do not last that long, so many times, you will forget you wanted that food or not want it at that later time.
3. Distract Yourself: When food noise becomes overwhelming, try engaging in a different activity like walking, reading, or practicing relaxation techniques. It takes 20 minutes for a food craving to cease if you can distract yourself. This means engaging in some activity that completely gets your mind off the food item can allow your brain to let go of the craving. This means you are not thinking about what it is, when you can have it, how it would taste, and how much should you have. After distracting yourself for 20 minutes, the food craving should have ceased. If it has not, then eat the craved food item with a protein or fiber food item to reduce the blood sugar spike problem. Do not restrict yourself from eating the craved food as this will intensify the food craving and food noise.
4. Practice Mindful Eating: Take time to savor your meals and eat slowly. This helps your brain register fullness and reduces the likelihood of mindless snacking.
5. Get Enough Sleep: Lack of sleep can mess with your hunger hormones, leading to stronger cravings. Aim for 7-9 hours of sleep each night. Practice sleep hygiene to improve sleep.
6. Manage Stress: Try stress-reducing activities like meditation, yoga, or deep breathing exercises to reduce emotional eating triggers.

Physiological, Mental Health, and Behavioral Treatment Options

Managing cravings and food noise is not about willpower—it requires a holistic approach. Here are some treatment options that can help:

• Cognitive Behavioral Therapy (CBT): This therapeutic approach helps you identify and challenge unhelpful thoughts around food. CBT can teach you healthier coping strategies and break the cycle of emotional eating. A trained mental health professional may identify other factors that could be creating food cravings and food noise, as there are certain diagnoses that lead to impulsive eating, emotional eating, and cravings.
• Mindful Eating Techniques: Training yourself to be mindful and present while eating can reduce food noise and help you recognize physical hunger versus emotional hunger.
• Nutritional Therapy: Working with a registered dietitian can help identify any deficiencies or imbalances in your diet that may be contributing to cravings.
• Medication (When Necessary): In some cases, medications may be prescribed to address imbalances in neurotransmitters or hormones that are triggering cravings.
• See Your Physician: It is necessary too rule out any possible medical reason for food cravings. Some medical diagnoses often lead to symptoms of food cravings and food noise, such as deficiencies, thyroid issues, PCOS, diabetes, etc.

Take Control of Your Cravings and Food Noise

Cravings and food noise are common, but they do not have to control your life. By understanding the physiological causes and recognizing the mental and emotional triggers, you can take steps to regain control over your relationship with food.

If you find yourself struggling with cravings or food noise, do not hesitate to reach out for professional support at Rosecrans & Associates. Our therapists have specialized training in many varying types of eating difficulties.

Take the first step toward regaining control over your cravings and food noise today. Contact us to schedule a consultation with one of our experts who can help you create a personalized plan for better eating habits and mental well-being. Don’t let cravings control you—take charge of your health now!