Food makes us feel good. It tastes great and nourishes our bodies. When eaten
in too little or excessive quantities, however, our physical appearance can be
altered, which can create negative feelings toward food.
By learning how to make better choices, you might be able to control compulsive
eating, binging, and gaining weight. In addition to better appetite control,
feelings of calmness, high energy levels, and/or alertness might also be experienced
from the foods you eat.
Food and its affect on mood-modifying brain chemicals
Aside from providing the nutrients and energy your body needs to function,
food also has an influence on appetite and moods. Research shows that certain
foods affect powerful mood-modifying brain chemicals called neurotransmitters.
Neurotransmitters are made from the foods we eat and are present in higher
concentrations after meals than between them.
Of the many neurotransmitters, only a few affect appetite:
- Serotonin - This
is a chemical released after eating
carbohydrates (sugars and starches). It enhances calmness, improves mood,
and lessens depression. Serotonin is made from the amino acid tryptophan.
High levels of serotonin control appetite and satisfy cravings.
- Dopamine and norepinephrine - These are chemicals released after
eating protein (meats, poultry, dairy, legumes) They enhance mental
concentration and alertness. These neurotransmitters come from the amino
acid tyrosine.
Food cravings
At one time or another, all of us have experienced a food craving - that
strong desire for a specific food. It might be for chocolate, popcorn, cake, or
pizza. Food cravings are perfectly normal and actually might help people feel
better by improving moods, calming nerves, and boosting energy. Cultural
influences, taste, and emotional attachment define the foods we crave. Whatever
the food is, the more you ignore the craving, the more it intensifies.
Therefore, never ignore your cravings. Instead, eat a small amount of what you
crave.
Women are twice as likely than men to feel good when they fulfill their food
cravings. Usually these cravings are for foods containing sugar and fat. Most
women experience food cravings more during pre-menstruation, pregnancy, at the
transition of menopause, during the fall and winter months, or while on
restrictive weight loss diets.
The number one reported food craved by women is chocolate. That's not a
surprise since it contains sugar and fat, which increases serotonin levels. This
causes a calming affect.
The more you ignore a food craving or deny yourself a particular food, the
more you want it. Abstinence and restriction intensify a food craving, which can
lead to binge eating.