Coach, Trainer and former sufferer of ME/CFS and fibromyalgia Simon Pimenta explores the issue of listening to your body and dealing with cravings when you are experiencing ME/CFS.
How good are you at listening to your body?
When should we listen to our body, and when should we not?
In Part 1 we explored dealing with symptoms of fatigue.
In this part, (Part 2) the focus will be dealing with cravings.
Cravings
If our body says “I want sweets/chocolate/alcohol?” should we listen?
Reasons For Cravings
1. Nutritional Status
Deficiencies in nutrients can drive cravings.
Are you eating a balanced diet?
Are you eating enough?
Hunger can also cause cravings. I remember a friend telling me he would only eat one sandwich at lunchtime when I ate two. Later in the afternoon, he was always snacking on chocolate bars because he was hungry, and craved chocolate- probably because his blood sugar was low.
Supplementation is a controversial issue, some people believe we need to supplement, others think it is a waste of time. You have to decide whether taking supplements may help.
2. Health Status
If you have a condition like candida, then your body can crave sugars. Candidiasis is an overgrowth of a yeast called Candida albicans. Symptoms of bloating, fatigue, frequent infections, including fungal infections like athlete’s foot, can be caused by overgrowth of Candida. Dietary changes and supplements may help bring this under control.
3. Habit and Comfort
Cravings can be a way of dealing with boredom or other emotions; upset, distress. Satisfying the craving can bring us feelings of comfort.
4. Deprivation
Trying to avoid eating certain foods can make us want them more. Weaning ourselves off something gradually works better for some. For others, cold turkey is the only way. I mean cutting out those chocolate chip cookies, not actually eating cold turkey!
5. Primitive Instincts
Some believe that we still carry the instincts of our ancestors, who had periods of famine and feast.
In the Western World, we don’t have to worry about periods of not being able to access food, but instinctively we see certain foods and we think “Eat all of that now, whilst its available.”
Entrepreneur Tai Lopez calls his ‘The whisper of 10,000 Generations’. Clearly we don’t need to eat the whole bar of chocolate, but the temptation can be too much for some people.
Strategies For Food Cravings
You may find that some of these strategies suit you more than others. Do whatever works for you:
1. Escape
Take yourself out of the situation where the temptation exists. If you are in a supermarket in the cake aisle, step away. Move on to the next aisle.
2. Distract
Engage yourself in an activity that may be beneficial and give you a sense of satisfaction; tidying a room, phoning a friend, going for a walk. Write a list of possible activities and see which ones work for you.
3. Pause
If you have a strong desire to eat something, recognise that this is not a famine or feast situation. Take a few deep breaths. Recognise that these cravings will pass.
4. Identify Feelings
What am I feeling right now? It might be that you are feeling some discomfort, upset, distress or other emotion?
5. Assess
Ask yourself:
Does satisfying this craving help me in the short term or the long term? Or is it a distraction?
Is what I want good for me? Does it help me achieve my long term goals? If you haven’t got any goals, you may want to set some. (If you want help with goal setting, drop me a line. I have written an article on this topic. If I get a request, then I will find it and repost it).
It may be that you decide that having a little of what you fancy is fine. On the other hand if it becomes a habit, you may want to think about the next point. I recently gave up chocolate for 6 weeks, as although it was dark chocolate, eating it was becoming a habit…
6. Get Clear
What do I really want? If I have a craving for chocolate, perhaps I recognise that when I eat chocolate, I get feelings of satisfaction. If I recognise that I am feeling upset or distress, then maybe I want to feel comforted.
If I achieve feelings of satisfaction or being comforted, what will that give me that’s even more important? I may experience a sense of peace and contentment.
7. Solve
How else I could achieve those same feelings? Meditation, a hug, phoning someone? Or maybe I do just want a little piece of chocolate!
8. Eat Consciously
All too often, when we eat something we crave, we eat it without really fully enjoying it- perhaps we eat that bowl of ice cream whilst watching TV, and suddenly realise that there’s none left in the bowl, and we didn’t maximise the enjoyment.
So if you are going to eat a cookie, chocolate or whatever takes your fancy, savour it. Have a ritual. Make yourself comfortable. Cut out any distractions, for instance turn off the TV. Focus on every mouthful. Allow yourself to enjoy it. See it as a treat that you have earned.
In Closing
In this article, I have shared a number of strategies for dealing with cravings. With all things, balance is the key. If we deny those cravings, they can control us. If we know how to work with them, and can better understand the nature of the craving, then I believe that we can take charge of them.
Comment
Do leave a comment on how useful you found this article or strategies you use to deal with cravings. I am interested in your thoughts.
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SIMON PIMENTA is a hypnotherapist, coach and trainer working with people to boost resilience and performance, and minimise stress. After working in a demanding job as the Director of a Housing Trust, he went off sick and remained unable to work for the next 8 years.
He discovered a pioneering approach to resolving health issues and quickly got back his health, and now trains others using these same techniques, to help them become happier, healthier and achieve their goals.