Why do we crave certain foods when we are tired and what to do about it.
When we are tired, have low mood or are bored, it is normal to crave certain foods – usually the salty, sweet, or high fat kinds. Sometimes these foods make us feel good, but the high is usually short lived. Let’s first know that this is a normal bodily response, and let’s provide our bodies a little bit of respect – whether you have had an incredibly busy week at work, or with the children, are recovering postpartum, missing sleep after a late night with friends or are just tired, it is normal, and you are not alone.
Hormones are often responsible for these feelings, in particular hormones ghrelin and leptin. Ghrelin is a fast acting hormone that is responsible for that feeling of hunger, while leptin suppresses appetite. Extensive studies have found that sleep deprivation and low mood cause an increase in ghrelin and reduction in leptin. In addition to these hormones, blood sugar takes part in food cravings. If you are finding the need for a mid-afternoon sweet hit, you might need to look at readjusting your food throughout the day.
What can we do about it?
Practice mindfulness. I like to ask myself am I actually hungry and does my body actually need this food, or am I just eating it because I have low mood/ am tired or bored?. If you find you are not genuinely hungry, you can reach for your water bottle, or practice mindfulness. My favourite mindful practices are the triangle breath – breathe in for 1, 2, 3, hold for 1, 2, 3 and out for 1, 2,3 and repeat 3 times. I equally love a cuddle with one of my babies or pets, taking 5 minutes to do some floor stretching or going for a walk.
Hero protein in your day. Including protein at breakfast, lunch and dinner will help with those afternoon and evening pantry visits. Add eggs to your avocado and vegemite toast for breakfast, tofu or chicken to your lunch and have Greek or high protein yoghurt for afternoon tea.
Aim for 7-8 hours of sleep per night. This is not always possible with young children, work and life commitments but take the opportunity to rest wherever you can. Improve your sleep hygiene to promote good sleep when you can. This includes turning off the TV, phone and laptop at least 60 minutes before bed and having some time to relax however feels best for you, whether following a short meditation, stretching routine or opening your book before bed.
If your body is genuinely hungry, grab that food to get you through until the next meal. When possibly opt for snacks that include protein, carbohydrates, good fats, and dietary fibre.
Quick energy boosters (that aren’t coffee!)
Energy balls (include oats, dates, cocoa, and peanut butter)
Rice crackers (add vegemite and avocado, cottage cheese and cucumber, banana and nut butter, or chocolate topped)
Banana with nut butter, cinnamon, and honey
Roasted chickpeas
Hummus with veggie sticks and crackers
Edamame
Yoghurt (opt for natural or Greek yoghurt) with berries.
Trail mix (include walnuts, almonds, macadamia nuts, dates, goji berries)
Ice cold mineral water
Kombucha
