Cravings: Where they come from and what helps

Chocolate, fries, pizza – sometimes the cravings hit suddenly and it seems like nothing can stop them.  But where do these strong cravings for certain foods come from? Cravings can have many causes, and a nutrient deficiency is often the culprit.

The good news: With a few simple tips and tricks, you can quickly get your cravings under control. In this article, we'll explain where your cravings come from and also give you some useful tips on how to control them. finally get rid of. 

What is craving and how does it manifest itself?

Cravings are a sudden, difficult-to-resist form of hunger . They trigger a strong urge to eat something immediately—no matter the situation or location.

What causes cravings?

Classic causes

A food craving is always a sign that your body is lacking something. It often occurs during times when your body needs a lot of energy, such as during puberty, pregnancy, or after physical activity. Classic causes include the following:

• Physical exertion
• Mental effort
• Sleep deficits 
• Pregnancy and breastfeeding
• Growth phases
• Long meal breaks
• Many meals with empty calories (sweets, white flour)
• Premenstrual syndrome
• Diets
• stress

Physical causes of cravings

If you experience frequent food cravings, you should monitor them (tip: a food diary is useful for this) and, if necessary, seek expert advice. Metabolic disorders or hormone imbalances may be the cause:

• diabetes
• Metabolic diseases such as obesity
• Hyperthyroidism
• Liver diseases

Psychological causes

You can also get used to cravings. Once eating half a bar of chocolate in the evening while sitting on the couch has become a routine, it's not so easy to change. Your mind is used to it, and after all, the delicious sweetness triggers a pleasant sensation in your body (at first). So why not give it up?

But cravings can also be caused by serious mental illnesses:

• anorexia
• bulimia
• Binge eating

How are cravings and nutrient deficiencies related?

In most cases, a craving is your body's way of telling you that it's missing something. A nutrient deficiency is often the cause of strong cravings. Below, we'll discuss which nutrients your body needs so you can finally put an end to your cravings:

B vitamins

B vitamins support the body in stressful situations. Vitamins B1 and B5 regulate the adrenal glands and ensure that the stress hormone adrenaline is kept in check. Vitamins B6 and B9 promote a positive mood by supporting the production of new neurotransmitters in the brain. A deficiency can therefore lead to increased stress, which often causes cravings in those affected. 

So always make sure you get enough B vitamins. These can be found in bananas, avocados, green vegetables, and yogurt, among other foods. Many YLUMI products contain a high-quality natural vitamin B complex, such as the HAPPY MOOD CAPSULES , the 2-PHASE SMOOTH SKIN SET , or the FEM LOVE CAPSULES.

zinc

A zinc deficiency leads to a dull sense of taste. The result: You reach for very sweet or salty foods, or foods with flavor enhancers. This, in turn, can trigger cravings. Zinc is found in foods like eggs, whole grain products, and saltwater fish. You can also find high-quality zinc in our BELLY BEAUTY CAPSULES and BEAUTY X HYALURONIC CAPSULES, among others.

Calcium and magnesium

A deficiency in these two minerals can manifest itself in cravings for salty and sweet snacks. Especially in stressful situations, calcium and magnesium are not well utilized by the body, which further fuels your cravings. To meet your needs, you can reach for dairy products, dark green vegetables, nuts, seeds, and broccoli, among other foods. At YLUMI, for example, you can find high-quality magnesium in both the Happy Mood Capsules and the Sleep Capsules .

What can you do about cravings?

Tips to combat cravings

Take your time and enjoy your food

Get into the habit of truly savoring your meals without distractions (Netflix, Instagram, etc.) and give yourself plenty of time. This way, you'll recognize feelings of fullness much more quickly and know when your body has had enough. This also ensures that your food satisfies you, which in turn reduces the likelihood of a binge.

You can also find a detailed article about healthy eating habits on our blog.

Avoid snacks

Sweets and cakes, in particular, are not suitable as snacks. They send your blood sugar levels into a rollercoaster, leading to even more cravings. If you want to overcome your afternoon slump, reach for nuts or fruit instead. Snacks like these are not only healthy but also give you energy.

If possible, plan your meals in advance

This sounds boring and rather stuffy, but it's highly recommended when it comes to recurring cravings. If you plan your meals every morning (or maybe even on Monday for the entire week), you'll avoid falling into nasty snacking traps. Because let's be honest: After a day at work, planning dinner while completely hypoglycemic has led to a pizza order or two for all of us, right?

Make sure you get enough sleep

Too little or poor sleep causes the hunger hormone ghrelin to be released the next day. The result: increased appetite and, with it, the likelihood of food cravings. So make sure you get at least seven to eight hours of sleep every night. Your body will thank you—and not just because of the lack of cravings.

Avoid stress and boredom

Both stress and boredom can lead to a trip to the candy aisle. Relaxation techniques like yoga and meditation are wonderful tools to support you in the stresses of everyday life. And if you're ever bored, grab a good book or, for that matter, your smartphone—just don't give in to the cravings.

Drink enough

We often confuse hunger with thirst. So, when hunger suddenly strikes, it's worth reaching for a large glass of water. Make it a habit. Bitter substances can also reduce your cravings for sweets. So how about a tea made from wormwood or gentian?

Eat enough

You should always make sure you're meeting your nutritional needs. We recommend incorporating plant-based proteins from legumes, nuts, and seeds into your diet, as well as complex carbohydrates from whole grains. You should especially ensure your breakfast is nutrient-rich. This will keep you fuller for longer and protect you from cravings throughout the day.

A recipe that we can recommend to you in this regard is this spelt semolina porridge .

YLUMI against cravings

Of course, you can turn to YLUMI products, especially for cravings caused by nutrient deficiencies. One we particularly recommend is our HAPPY MOOD CAPSULES . They work against cravings on three levels:

• They contain a high-quality vitamin B complex and magnesium .
• They counteract stress and can thus prevent stress-related cravings.
• They create a good mood , making it unnecessary to reach for chocolate.

You can also support your body naturally with our other products. With our high-quality ingredients, you'll feel more vital, have more energy, and your body won't have any reason to tempt you into eating unhealthy food through hunger signals. Two other super vitality boosters are our ENERGY CAPSULES (for the ultimate energy boost) and our CLEAN CAPSULES (for liver health and relief). You'll also find zinc in all our beauty formulas. 

Feel free to try out these tips and share your feedback with us. We're excited to hear about your experiences.