Food cravings are common occurrences, often perceived as random desires for specific foods. However, emerging research suggests that these cravings may actually signal underlying nutritional deficiencies within the body. Understanding the connection between cravings and nutrient needs can empower individuals to make healthier food choices. A study conducted by the Monell Chemical Senses Center indicates that food cravings are more prevalent among women, highlighting potential gender-specific nutritional imbalances [1]. In this article, we delve into common food cravings, their underlying nutritional implications, and offer healthier alternatives to address these cravings.

Understanding Food Cravings:

Food cravings are intense desires for specific foods that often feel uncontrollable. They can range from craving sweets, such as chocolate or ice cream, to savoury foods like pizza or crisps. While occasional cravings are normal, persistent cravings may indicate a deeper issue. Research suggests that food cravings may be linked to various factors, including hormonal fluctuations, stress, emotions, and nutrient deficiencies. When the body lacks essential nutrients, it may signal these deficiencies through cravings for specific foods. For example, craving chocolate could indicate a need for magnesium, while craving red meat may signal a deficiency in iron or protein.

Nutritional Therapist (and fellow Hip List-er) Megan Hallett points out that, along with nutritional deficiencies, hormones could also play a role in what we crave, particularly for women. She says “In our menstrual cycle, our hormonal landscape shifts dynamically. During the pre-ovulation phase, higher levels of estrogen coincide with increased satiety and align with elevated levels of leptin, a hormone involved in regulating appetite. As we progress into the second half of the cycle, estrogen levels decrease, potentially leading to heightened hunger and cravings. Additionally, fluctuations in estrogen can impact blood sugar levels, contributing to potential imbalances. It’s worth noting that during this phase, serotonin levels tend to drop, particularly after ovulation and leading up to menstruation. Chocolate consumption is often sought during this time as it can boost serotonin levels, offering a temporary mood lift.”

Common Food Cravings and Their Nutritional Implications:

Sweet cravings, like for chocolate or sugary snacks, may indicate a need for quick energy or a mood boost, with associated deficiencies in magnesium, chromium, and B vitamins. Healthier alternatives include opting for naturally sweet fruits like berries or bananas or choosing dark chocolate with a higher cocoa content for its antioxidant properties [2].

Salty cravings, such as for potato chips or pretzels, may signify dehydration or an electrolyte imbalance, with deficiencies in sodium, chloride, and potassium. Healthier alternatives involve snacking on unsalted nuts, seeds, or crunchy vegetables like carrots or celery with hummus [3].

Carb cravings, like bread, pasta, or pastries, may indicate low serotonin levels, leading to cravings for comfort foods. Associated deficiencies include tryptophan, magnesium, and chromium. Healthier alternatives include choosing whole grain options like quinoa or brown rice, or incorporating legumes and vegetables into meals for sustained energy [4].

Protein cravings, such as for red meat or cheese, may signal a need for essential amino acids or iron, with associated deficiencies in iron, zinc, and B vitamins. Healthier alternatives involve opting for lean protein sources such as poultry, fish, tofu, or legumes to satisfy protein cravings without excess saturated fat.

Addressing Food Cravings with Nutrient-Rich Alternatives:

Instead of giving in to unhealthy cravings, individuals can address their nutritional needs with nutrient-rich alternatives. Incorporating a variety of whole foods into meals can help maintain balanced nutrient intake and reduce cravings. Additionally, staying hydrated and managing stress levels can help regulate appetite and minimize cravings.

It’s essential to listen to your body and understand the signals it’s sending through cravings. Consulting with a healthcare professional or registered dietitian can provide personalized guidance on addressing nutritional deficiencies and making healthier food choices. By decoding food cravings and understanding their underlying nutritional implications, individuals can take proactive steps towards achieving optimal health and well-being.

References:

[1] Pepino, M. Y., Finkbeiner, S., & Beauchamp, G. K. (2009). Mennella JA. Obese women have lower monosodium glutamate taste sensitivity and prefer higher concentrations than do normal-weight women. Obesity (Silver Spring), 17(5), 949-952.

[2] Drewnowski, A., & Almiron-Roig, E. (2010). Human perceptions and preferences for fat-rich foods. In Montmayeur JP, le Coutre J (Eds.), Fat Detection: Taste, Texture, and Post Ingestive Effects (p. 265-290). CRC Press/Taylor & Francis.

[3] Hill AJ, Heaton-Brown L. (1994). The experience of food craving: a prospective investigation in healthy women. J Psychosom Res, 38(8), 801-14.

[4] Wansink B, Cheney MM, Chan N. (2003). Exploring comfort food preferences across age and gender. Physiol Behav, 79(4-5), 739-747.

READ MORE: 6 Warning Signs You’re Deficient In This Important Vitamin

In today’s wellness landscape, the allure of supplements is undeniable. With a booming industry boasting a plethora of options promising everything from improved immunity to enhanced cognitive function, it’s easy to see why many are drawn to the convenience of these products. Among the most popular is a Vitamin D supplement, hailed for its myriad health benefits and often lauded as a panacea for modern ailments. However, amid the fervour for supplementation, there lurks a significant risk: the potential to choose and consume supplements without proper education and consultation. 

The supplement industry is vast, with shelves lined with bottles bearing enticing promises and bold claims. Yet, behind the glossy packaging lies a complex realm where misinformation abounds and consumer choices can have far-reaching consequences. Amid this sea of options, Vitamin D stands out as a beacon of hope for those seeking to bolster their health, particularly in regions where sunlight exposure is limited or lifestyles restrict outdoor activities.

Below we delve into the key considerations that should precede the decision to add a Vitamin D supplement to your regimen. From understanding your baseline levels and assessing sun exposure to consulting with healthcare professionals and monitoring for potential interactions and side effects, we aim to provide a comprehensive guide to informed decision-making in the realm of supplementation.

Understand Your Vitamin D Levels: The first step before considering a supplement is to know your current Vitamin D status. This can be done through a simple blood test ordered by your healthcare provider. Understanding your baseline levels will help determine whether you truly need supplementation and, if so, at what dosage.

Assess Your Sun Exposure: Sunlight is a primary source of Vitamin D for most people. Your skin produces Vitamin D when exposed to sunlight, particularly UVB rays. Factors such as geographical location, time of year, skin colour, and sunscreen use can impact your body’s ability to synthesise Vitamin D from sunlight. If you get adequate sun exposure, you may not need a supplement. “The best and most efficient natural source of vitamin D is through controlled sun exposure, this can range from 20 minutes for those with fair skin to 40 minutes daily for those with darker skin” says Aimée Benbow, BSc (Hons), MSc, ANutr at Viridian Nutrition

Consult with a Healthcare Professional: Before starting any supplement regimen, it’s essential to consult with a healthcare professional, such as a doctor or registered dietitian. They can provide personalized recommendations based on your individual health status, lifestyle, and dietary habits. They can also help interpret any blood test results and determine the appropriate dosage of Vitamin D supplementation if needed.

Choose the Right Form and Dosage: Vitamin D supplements come in various forms, including Vitamin D2 (ergocalciferol) and Vitamin D3 (cholecalciferol). Vitamin D3 is considered more effective at raising blood levels of Vitamin D and is the preferred form for supplementation. Dosage recommendations vary based on factors such as age, health status, and baseline Vitamin D levels. Your healthcare provider can help you determine the appropriate dosage for your needs.

Consider Potential Interactions and Side Effects: Like any supplement, Vitamin D can interact with certain medications and medical conditions. For example, Vitamin D can increase calcium absorption, which may be problematic for individuals with conditions such as hypercalcemia or kidney stones. Additionally, excessive Vitamin D intake can lead to toxicity, characterised by symptoms such as nausea, vomiting, and weakness. It’s crucial to be aware of these potential interactions and side effects before starting supplementation.

Evaluate Dietary Sources: While sunlight and supplements are significant sources of Vitamin D, it’s also important to consider dietary sources. Fatty fish (such as salmon and tuna), egg yolks, fortified dairy products, and fortified cereals are all good sources of Vitamin D. Including these foods in your diet can help support your Vitamin D levels alongside supplementation, if necessary.

Monitor and Adjust as Needed: Once you start taking a Vitamin D supplement, it’s essential to monitor your Vitamin D levels regularly through blood tests. This will allow you to track changes over time and adjust your supplementation regimen accordingly. Your healthcare provider can help you interpret these results and make any necessary adjustments to optimize your Vitamin D status.

In conclusion, Vitamin D supplementation can be beneficial for individuals with deficient or insufficient levels of this essential nutrient. However, it’s crucial to approach supplementation thoughtfully and under the guidance of a healthcare professional. By understanding your Vitamin D status, considering your sun exposure, consulting with a healthcare provider, choosing the right form and dosage, being aware of potential interactions and side effects, evaluating dietary sources, and monitoring your levels over time, you can make informed decisions about whether Vitamin D supplementation is right for you.

January, as expected, has zoomed by at H&H, leaving me scrambling to jot down my 2024 goals and share some wellness-focused commitments I’ve made for the year. While I typically shy away from cliché New Year’s resolutions, I’m eager to discuss the routines I’m trying to solidify. Despite my notorious struggle with new habits, I’m pleased to report some progress! 

The Four Ways To Wellbeing

I often find myself guilty of late-night scrolling, a habit I’m eager to curb. Though I’ve never been an avid reader, I’m determined to replace this habit with a more fulfilling one and I figure reading is a better way to wind down rather than doomscrolling on social media. I’m not a fiction girl so if I read I want to learn something! Nicola Elliot (founder of Neom Organics) has a new book called “The Four Ways To Wellbeing” and this sounds just up my street being a wellness lover at heart. 

M&S Extra Fine 72% Cocoa Dark Chocolate

I absolutely love good quality chocolate and I won’t be without it… it’s my little pleasure in life! A new favourite I’ve recently discovered (thanks to our new local M&S… exciting stuff!) is their extra fine dark chocolate. It’s not too bitter and lovely and smooth for dark chocolate standards and even my milk-chocolate-loving husband adores this and is now equally as obsessed. We’ve been having a square (or two) after our dinner and its chef’s kiss.   

Getting up at the same time every morning

In 2024, I’ve dedicated myself to several health habits, and one of the key commitments is rising at a consistent time every morning. Working remotely has increasingly blurred the boundaries between home and work life, making it all too easy to lose track of routines (more on that later!). My motivation for adopting this new morning ritual stems from the desire to establish regular sleep and wake patterns. Consistency is key, as our bodies thrive on routine. While indulging in leisurely lie-ins on weekends may seem appealing, experts caution against them, citing potential harm to our overall well-being. Maintaining a consistent wake time not only benefits our circadian rhythm but also enhances hormone health, regulates hunger, and promotes overall wellness. Thankfully, I’ve adjusted smoothly to this routine—even on weekends—resulting in my body naturally waking at the same time each day!

Routines, routines, routines

Forming routines has been a huge priority for me coming into 2024. To give a bit of context, I am quite topsy-turvy when it comes to building routines. On the one hand, I thrive off of routine and when I have a good one going, I’m a better version of myself. Yet, contrarily, I struggle a lot with consistency. It’s like a vicious cycle! Can anyone relate? I don’t know what’s different for me this year but I found my “why” with a few things and so far I’m still at them – usually the two-week mark is my Achilles heel on any new habit but I’m on week 6 and still going strong! Aside from morning wake times as mentioned above, a big one has been moving away from high-glycemic breakfast and making fat and/or protein the priority. I’m an oats girly at heart so this has been a huge shift to make for my hunger and sweet-loving tastebuds but it’s remarkable what a difference it has already made to my appetite, satiety, energy, focus and even hormones. I genuinely don’t think I’ll be going back to my old ways! If you want some inspo “Rise and Thrive: Energise Your Mornings With These Protein-Packed Breakfasts” has some great recipes!

FS Greens

I’ve tried a lot of gross green powders in my time and none of them have tasted as good as FS Greens. Their mango flavour is a delight to drink and it’s been a great addition to a boring glass of water. FS Greens is a powerhouse of organic greens, superfoods, and essential nutrients meticulously crafted to elevate wellness. With a commitment to quality and transparency, it provides a burst of vitality and nourishment in just one small serving and is a nifty little supplement to have when you’re short on time and want to top up your vitamins and minerals. If you’re in the market for a really decent green powder supplement, this is the one to try.

Hermes Rose Ikebana 

I’ve never owned a Hermes fragrance before but on a Christmas shopping trip with my mum back in December we “stumbled” into the Bond St store and fell head over heels with some of their perfumes. Scent is always very nostalgic for me and I distinctly remember my mum wearing Hermes Jardin Sur Le Toit when I was a teenager. She hadn’t worn that fragrance for many years but we decided to spoil ourselves as an early christmas present and I found a Hermes fragrance I loved called Rose Ikebana. I’m not a Rose lover I’ll admit but this is such a gorgeous scent… the rose is so delicate and light and it’s sweetened by notes of Rhubarb. If you too, don’t usually gravitate towards often-overpowering rose scents, I’d highly recommend this one… it has a really unique blend of notes that feel feminine and fresh. 

words by Molly Jennings

Does your tummy feel full, tight and uncomfortable? Welcome to the midlife bloat, what feels like a year-round battle keeping the meno-belly and bloat at bay … but what causes it and what can we do to help it?  

There are lots of reasons for our discomfort, so what exactly is going on in our guts during perimenopause and menopause? Production of stomach acid reduces with age making it harder to digest food, gut sensitivities can lead to food intolerances and hormonal changes can create more fluid retention which in turn leads to weight gain and general feelings of puffiness as well as cramps, fluid retention and wind etc.   Jo Lyall, founder of The Better menopause says  “when oestrogen declines and fluctuates during perimenopause this can cause disruptions to the gut microbiome. We have gut bacteria known collectively as the estrobolome that are responsible for metabolising oestrogen. When the estrobolome falls out of balance, it can cause common symptoms like bloating, mood swings, sleep disturbance, weight gain, hot flushes and anxiety”.

Nutrition – Look after your gut!

Dr Vera Martins, Resident Menopause Expert at MPowder says: “We know that the natural decrease in oestrogen impacts our metabolism and insulin sensitivity, affecting fat distribution in the body. There is definitely a strong link with our gut health -meaning a reduction in our microbiota diversity is linked to a  decreased metabolic rate, insulin resistance and increased deposits of fat around the waist area”.  

The key here is not to jump to restrictive diets as in midlife we need nourishment. We all know the benefits of a Mediterranean diet, rich in healthy fats and protein and reduces the UPFs (ultra-processed foods) and sugar, but we should also be considering botanicals that promote digestion, reduce gut inflammation and support healthy blood sugar levels such as ginger, artichoke leaf, turmeric and cinnamon.  I am also making a concerted effort to reduce my alcohol intake and up hydration levels!

Emma Bardwell, nutritionist and co-author of the Peri-Menopause solution agrees, “bloating is one of the biggest complaints I get from my patients, and it is important to note that some bloating, especially after eating, is normal, however, certain foods can be a trigger, such as beans, cruciferous veg, like cauliflower and foods such as garlic, leeks and onions, but instead of avoiding these foods, which will only reduce your dietary diversity, try having very small portions initially (like a tablespoon)  and allowing your gut to adjust to them as they are very high in fibre – low and slow is my mantra”  Emma does underline however, that if you have any long term bloating, to get checked out by a doctor. 

Marie Reynolds is a wellness and skin expert with clinics in London and Norfolk and a go-to practitioner for colonics.  She urges us to consider time-restricted eating whereby you have your evening meal earlier and your breakfast later, leaving a clear 12-hour window for your gut bugs to have a rest.   “Look at how you are eating and when you eat. Eating slower will increase digestive enzymes to break down food and ease bloating and try and eat your evening meal before 7pm to avoid putting a strain on the digestive system.  Digestive enzymes are not at their highest later in the evening so food that should be digested tends to stay in the stomach fermenting hence causing bloating.”

Colonic treatments can also help with bloating in midlife, and there are plenty to choose from at Marie’s clinic where she has customised treatments to target specific concerns, such as a coffee enema for a liver cleanse or Wild oregano for parasite cleanse (yes, really) but overall colonic treatments cleanse the bowel and hydrate the system and can be beneficial.  These are recommended 3 times in quick succession for newbies with ongoing treatments every 2-3 months.   

Generally, these days, anything that addresses both the health of the colon and digestive tract as a whole is now widely considered to be ideal by health-conscious individuals and fans of colonics rave about the clear skin and wonderful light feeling after so I am considering signing myself up … 

Massage & Body Brushing 

I took myself off for a full body massage over the festive break to a local massage therapist as I really felt the need for a bit of pampering and relaxation before the festivities kicked off in earnest.  Massage therapy is all about increasing the movement of the body’s circulatory systems in general, particularly the lymphatic system, which helps with the excretion of excess fluids via the kidneys, retained in the tissue under our skin.   After my thorough massage, Felicity gave me a little tutorial in self-abdominal massage– for anyone who has done baby massage on their little ones, the principle is the same:

1. Lie on your back with your knees supported by a cushion or rolled-up towel
2. Starting on the right-hand side of your body by your hip bone, using the palms of your hands, press with gentle, circular motions 
3. move clockwise around the abdomen following the natural digestive path and repeat 3-4 times

Have you tried dry body brushing?  I have been doing this for a few years now once or twice a week and I intend to up this to 4 times going forward.  Skin brushing on a regular basis is key to helping the overall lymphatic system flow smoothly and prevents bloating and swelling across the body. Kate Shapland, founder of Legology and body brushing advocate says “Body brushing is one of those simple tasks that brings huge rewards for minimum effort.  It takes 1 minute a day to sweep the brush over skin with quick flicks up the body (towards the heart and lymph nodes) before, during or after a shower.”

Body brushing newbies beware: the bristles of the brush aren’t soft!  The act of brushing activates the lymph vessels, which are just beneath the surface of the skin, thus helping the lymph to circulate around the body and mop up waste and transport it to the lymph nodes where it is filtered.  The main reason to body brush is to decongest the system, but another great benefit of body brushing, is the way it softens and tones your skin and it also promotes circulation which brings fresh, nutrient-rich blood to the surface of the skin, plumping it and giving it tone.  

Managing Stress can help bloating 

In Chinese traditional medicine, the large intestine and small intestine are considered to be the home of undigested emotion and anxiety respectively.  This might go some way to explaining the complicated relationship many of us women have with our tummies in general and why, when we are on holiday, the bloating may seem less.  Dr Martins suggests looking at how you digest stress. The stress hormone cortisol is typically linked to gain weight around the waist. Our resilience to stress is affected in menopause, impacting cortisol production. Stress can also affect our food choices and lifestyle.  In addition, poor blood sugar regulation, which we are more prone to during peri/menopause, can also increase cortisol.

Our guts respond to how we feel – and if we have cortisol surging through our bodies without respite, our gut’s ability to digest is impacted as it can direct blood flow away from the gut and reduce the production of stomach acid, so working to reduce stress and anxiety and replicating that holiday feeling is key, try taking 2-3 minutes before each meal to take some deep belly breaths to relax and prepare to really savour your meal.

We all know the benefits of exercise and movement in midlife, but it can really help our digestion and to get things moving so to speak  …. Try building in a brisk walk into your day after a meal and you should notice the difference!

words by Nicola de Burlet