Can food cravings affect your mental health?
When it comes to cravings, they often feel irresistible, and we give up. But did you know that cravings can also affect your mental health?
in short
- Food cravings are closely linked to the brain’s reward system
- These cravings can lead to some mental health problems
- It is necessary to strike a balance between indulging and withdrawing
During tough days, we often find ourselves craving comfort food. After a heartbreak, we try to crave something sweet, and sometimes, the craving comes and goes unannounced.
Cravings are not limited to the PMS phase of women only; Men also experience them. Some people even talk about sharing their pregnancy cravings with their partners!
But what happens when you indulge in these cravings? Can your food cravings really affect your mental health?
Why do we crave?
“Food cravings are closely linked to the reward system of the brain, specifically involving dopamine, a neurotransmitter associated with pleasure and reward,” explains Dr Shambhavi Jaiman, consultant psychiatrist at Fortis Memorial Research Institute, Gurugram. India Today,
Dr. Zaman explains that when we consume foods high in sugar, salt, or fat, they stimulate dopamine release, producing a pleasurable sensation and strengthening the desire for that food. Over time, this can make cravings stronger, as the brain becomes primed to seek out certain foods for the rewards they provide. Stress, emotional states, hormonal fluctuations and even nutritional deficiencies can further increase these cravings.
Additionally, Ahmedabad-based psychiatrist Dr. Sarthak Dave explains that food cravings, driven by the brain’s dopamine system, can be gustatory (taste-related), visual (triggered by imagining food), or olfactory (smell-driven).
- Taste cravings are rooted in the memory of past taste experiences.
- Visual cravings are influenced by attractive food presentations, especially prevalent on social media.
- The aroma of food triggers olfactory cravings, which can trigger strong memories and desires, often making us crave a specific dish without even seeing it.
Meanwhile, Dr Bhavana Garg, Senior Consultant – Dietitian and Nutritionist, Yashoda Super Specialty Hospital, NCR, mentions that food cravings are extremely common, with more than 90 per cent of people experiencing it.
“Each person experiences cravings differently, but they are usually transient and often for processed foods that are high in sugar, salt and unhealthy fats. Research shows That men are more likely to crave tasty foods, while women are more likely to crave fatty, sugary foods,” she adds.
Cravings and mental health
According to Dr. Dave, food cravings can reveal a lot about a person’s mental health.
He adds, “Sometimes, having food cravings can also be a sign that the person is doing well mentally. In psychiatric conditions like depression or anxiety, food cravings are often reduced because dopamine Levels drop. Even when eating pleasurable food, the dopamine surge may not occur, reflecting a lack of the normal pleasure response, therefore, the presence of food cravings may indicate better mental well-being.”
However, food cravings can also be linked to eating disorders.
Dr. Dave says that in binge eating disorder, there is an intense, sudden desire to eat large amounts of food, often followed by voluntary purging. This creates a vicious cycle of overeating and purging.
Additionally, food cravings may contribute to obesity through emotional eating, where individuals eat to cope with negative emotions. In these cases, the food temporarily increases dopamine, but once the effects wear off, feelings of guilt and distress return, allowing the cycle to continue as the person believes they feel better. That’s the only way to do it.
On the other hand, Dr Rajeev Mehta, Vice President of Psychiatry, Sir Ganga Ram Hospital, Delhi, believes that a person’s mental health affects their cravings. For example, during a stressful situation, people prefer sweet foods like chocolate and fried snacks.
Dr. Mehta says that when the craving for food becomes excessive, a person may overeat, which is likely to lead to weight gain. This can trigger mental health challenges, including obsessive body focus, body shaming, body dysmorphia, and over time, even anxiety and depression.
On this, Dr. Jaiman says that relying on food for comfort can lead to guilt, embarrassment and low self-esteem.
Should you indulge?
Dr. Mehta says if you consistently ignore your food cravings, it means you’re self-controlled and recognize that food isn’t the best way to manage stress.
However, indulgence suggests that you may not have found any other effective mechanism for dealing with stress.
He explains that food cravings are one of the signs that mental health is being affected. If cravings occur only occasionally, then indulgence is harmless; However, if cravings occur frequently, it is important to pay attention to other symptoms of stress, anxiety, and depression.
Meanwhile, Dr. Dave emphasizes the importance of finding a middle ground between giving in to cravings and knowing when to stop.
If you always feel like giving up, it can lead to overeating, guilt, and potentially harm to overall health. The key is to recognize whether the craving is driven by genuine hunger, emotions or external influences. Ignoring cravings completely can create feelings of deprivation, which increases the risk of overeating later on.
By being aware and understanding what your body really needs, you can make healthy choices.
control your cravings
Dr. Bhavana Garg shares some simple tips that can help you control food cravings:
- Eat a balanced diet with a variety of foods including protein, healthy fats, fiber and complex carbs. Doing this helps keep blood sugar levels stable and reduces sudden cravings.
- Sometimes we are just thirsty, not hungry. Thirst is often confused with hunger, so drinking water can curb the craving.
- Distract yourself with activities or chew gum. Engaging in an activity, such as taking a walk or running a small errand, can help distract you from the craving.
- Plan consistent meals in advance. Eating regular meals prevents excessive hunger and reduces impulsive snacking.
- Get enough sleep to maintain hormonal balance. Poor sleep disrupts hormones like ghrelin (hunger hormone) and leptin (satiety hormone), which can increase cravings.
- Stress can trigger cravings, so engaging in stress-relief practices like meditation or exercise reduces cortisol levels, which helps control cravings.
