Ways To Control Serotonin Levels and Food Cravings:
Sleep is your bodies way of renewing, cleansing, and regulating. Sleep is also the time when your body regulates hormone production. Hormones play a major role in your hunger and satiety Research shows that getting less than 7-9 hours of sleep per night, increases the hunger hormone, ghrelin and decreases the satiety hormone, leptin. We want to make sure that our ‘satiety hormone’ leptin is functioning properly each and everyday ensuring that we don’t misinterpret our hunger signs.
2. Eat in Balance:
Eating a diet high in carbohydrates increases blood sugar levels, and as a result, increases insulin production. Insulin’s job is to decrease blood sugar levels, it’s other job is to store fuel as body fat. Thus, a diet high in carbohydrates, high blood sugar levels and high insulin levels all will lead to weight gain. When we eat proteins, fats, and carboydrates in equal proportions, blood sugar and insulin levels are kept in check. If you have ever wondered how you could be so hungry after eating a breakfast of cereal, skim milk, and orange juice, it’s because this meal is almost all carbohydrates and sugar. Carbohydrates (especially processed ones), are easy to digest, but protein and fat are more difficult and will slow down the digestive process. Slowing down the digestive process allows for a consistent fuel supply, not a huge sugar rush. The result is lower blood sugar and insulin levels and eventually weight loss!
3. Avoid SUGAR:
Eating sugar creates a rise and fall of blood sugar levels, once blood sugar levels fall again, your body craves fast fuel. Those high insulin spikes and dramatic lows cause your body to crave things you don’t really need like more sugar. Best thing is to eat in balance and avoid foods with added sugar. Again, the gut balance of good and bad bacteria is affected by sugar. Too much sugar can cause in imbalance in your gut leading to metabolic issues.
Regular exercise may bring relief from tension due to anxieties about food cravings. It’s also one way to delay, distance and distract yourself from food…got a craving? Take a walk!