cravings – Hello Doctor

How mindful eating can make you lose weight

October 8th, 2018 by The Hello Doctor Team

Our fast-paced lives mean we’re always on the move.

And being on the move means we’re usually grabbing quick bites to line the stomach and avoid hunger pangs.

The constant cycle of being on the go and eating what you can, at that moment, isn’t the best eating pattern, nor does it serve any purpose for your health.

Eat smart

Mindful eating is about focusing on the present moment, while acknowledging and accepting your feelings, thoughts, and bodily sensations. According to the Harvard Medical School, this ancient practice can transform the way you think about food and set the stage for a lifetime of healthy eating. Increased mindful eating can help you become more in tune with your hunger and satiety, gain awareness of your body, recognise external cues to eat, improve self-compassion, decrease food cravings and problematic eating, and do away with emotional eating and eating as a reward.

Pay attention

When you pay attention to the food you eat, you may indulge less often. Listen to your body, pay attention to hunger and be aware of situations that may lead to eating fuelled by boredom or other emotions. Eating more slowly can also have a powerful effect.

Ask yourself:

Why do I eat?
When do I want to eat?
What do I eat?
How do I eat?
How much do I eat?

Shop smart

Always look out for the health value of every item you add to your basket. Stick to your shopping list and avoid impulsive shopping. Try not to hit the shops when you’re starving – this is a sure-fire way to choose unhealthy stuff!

Feed yourself with your non-dominant hand

Difficult tasks are a great way to force yourself to pay attention to what you’re doing. A simple technique is to force yourself to eat with your non-dominant hand. This might be challenging, so take small steps and try it for breakfast and snacks.

Come to the table with a decent appetite

If you skip meals, you may gobble your food down to fill the void instead of enjoying your food. So, start with a small portion.

Appreciate your eats

Take a minute or two before you start to eat. Express your gratitude for the opportunity to enjoy wholesome food, and the people you’re enjoying it with.

Eat in silence

Remove all distractions and designate the first few minutes of a meal to be quiet and mindful. Put away your cell phone, switch off the TV, and focus on your food. Remember, the point is to enjoy your food until you are satisfied – not until you’ve finished every last crumb!

References:

Why you should listen to your period

April 26th, 2017 by The Hello Doctor Team

Your period may not always be the most welcome monthly visitor, but usually the baggage it arrives with is even more difficult to accommodate! Like a tenacious aunt who announces her visit by first sending her luggage, your period may be preceded by everything from mood swings and tiredness to the occasional acne breakout.

Your body needs to be quite a hospitable environment to make your period as comfortable as possible. But this isn’t always possible as pre-menstrual syndrome (PMS) is a reality for one in three women.

World renowned anti-ageing expert Dr Daniel Sister says that PMS is generally caused by women having lower levels of progesterone a few days before they start menstruating.

According to the National Association for Pre-menstrual Syndrome, PMS can present as 150 common psychological and behavioural symptoms. Some symptoms include fluctuating moods and food cravings, which isn’t always the best thing when you’ve been trying hard to tame your sweet tooth and stay disciplined during the rest of the month!

But recent research suggests that your cravings can say much more about your health than what you may think. What your body wants may just be what your body needs.

Why do we get cravings before a period?
A study published in Annals of Endocrinology found that food cravings before your period are triggered by shifting levels of the hormones oestrogen and progesterone.

Fluctuations in oestrogen and progesterone levels affect serotonin activity and levels, which play a big role in mood swings and food cravings. When serotonin levels are low, usually before a period, women often crave high-energy food like sugar and carbs.

Something sweet, like chocolate, will lead to a spike in serotonin and dopamine levels. This in turn will boost your mood and make you feel better.

Your cravings can say a lot about your health:

Chocolate

A woman’s body usually uses a lot of magnesium between ovulation and menstruation. The body therefore naturally has a need to replace its magnesium supplies by craving foods that are rich in magnesium. What is high in magnesium you might wonder? Cocoa beans. This can explain why so many women swap their carrots for chocolate during that time of the month. Other foods that are high in magnesium are green vegetables and oats. Magnesium can help to ease common menstrual symptoms like cramping, constipation, insomnia, headaches and tender breasts.

Carbohydrates

Cutting out carbs is often not a choice for women who feel that they can devour a month’s supply of pasta during the few days before their period! There’s no need to feel guilty about your little pleasure, because carbs are another common craving during PMS. In a study, researchers found that women generally increase their caloric intake by more than 1 100 calories daily when they’re premenstrual. Carbohydrates are high in energy and therefore your body may crave food that will give you as much energy as possible. The craving for carbs is triggered by the brain. Carb cravings are a signal that you need to eat something starchy, because your brain needs to make more serotonin.

Iron

During your period, a heavy flow can cause an iron deficiency which may lead to your body craving meat. An iron deficiency can happen when you lose so much blood during menstruation that your body’s iron stores become depleted. Without proper iron levels, you can develop a condition called iron-deficiency anaemia which includes symptoms that may overlap with those of PMS. However, these symptoms are present all-month-long and include fatigue, depression and mood swings.

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Beware of the midnight munchies

January 24th, 2016 by The Hello Doctor Team

By Grant Wood

Are you about to crack open a sugary drink and rip open a bag of chips…at 2am? Stop! Take a minute to think about why you’re doing this. Late-night binging is the start of a bad cycle and is a sign that you’re eating poorly during the day. We’re here to help you stop the midnight munching. Continue reading “Beware of the midnight munchies”

Manage your salt intake during pregnancy

February 22nd, 2014 by The Hello Doctor Team

During pregnancy, a certain amount of salt is necessary for the health and development of your growing baby and yourself, and while you should watch how much salt you have in your daily diet, we don’t recommended that you cut it out completely. If you limit your salt intake to 1 teaspoon (5g) a day, and no more, then that’s a safe amount, and it will help reduce your risk of developing high blood pressure and other hypertensive disorders, for example pre-eclampsia, during pregnancy.

Continue reading “Manage your salt intake during pregnancy”