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The DOPAMINE made me do it!
So...I read this article in my Clean Eating Magazine and wanted to share it with all of you. It really made a lot of sense to me and I hope it helps you too. It is about the chemistry of cravings. It talks about how brain chemicals like serotonin and dopamine influence our moods, appetites, motivations for desire, pleasure and reward. Lower levels of these brain chemicals, result in fatigue, which is generally accompanied by cravings for food and impulsive behavior. So, its no suprise that when we feel this way, that we want to reach for the first high sugar, high carb thing that comes to mind.
Instead of reaching for that high calorie sweet, we can boost serotonin levels naturally by eating norishing foods, especially those high in tryptophan, an amino acid that is vital in serotonin production. These foods include, chicken, turkey, brown rice, yogurt and cashews. Good sleep and exercise also help to boost these levels.
Dopamine, the other feel good neurotransmitter, plays a role in the complex pleasure-reward brain circuit that creates desire. When you experience that excited feeling when you know something good is going to happen, thats dopamine at work. But stress, alcohol, caffeine and sugar deplete these levels and leave you feeling flat. You can increase these levels by eating foods rich in tyrosine. Good sources include, almonds, avocados, bananas, pumpkin seeds and soy products. So eat correctly and get good sleep and you wont need to turn to cravings based foods.
Hooked on a feeling
When it comes to cravings, it may well be, that we are hooked on a feeling and not a food. Thats why no amount of chocolate or cheese crunchies will do the trick. We are actually seeking a sense of energy or calm, of excitement or peace. But heres a trick that does work: We can create those feelings in ways that dont revolve around food. Once you understand that, you have found your magic wand. Now lets see if you can put that magic wand to work.
The Dopamine made me do it!
Lets say that you have become habituated to purchasing a candy bar at the checkout counter at a certain grocery store. Chances are, you also experience the pleasure of anticiapation in doing so on your way to the store. In essence, your repetitive behavior has trained your brain via the dopamine reward circuit to expect that your going to get a candy bar at the checkout line. Ofcourse, whenever we try to break those habits, we feel a sense of dread. So ,you give into your urge "just one more time" in the hope that you'll satisfy your craving once and for all. But it doesnt work does it? In fact, even the mere thought of grocery shopping can set off a craing for a candy bar.
Interesting huh? It then goes on to say that you can try to find a repacement reward like buying a magazine or flowers. It also says that you can also further establish this neural re-patterning for curbing cravings while activing the reward circuit by working on a project that brings you great deal of excitement and anticipation. Your dopamine and serotonin levels will elavate as a result, minus the aid of junk food. So find new hobbies or do things that can replace that excitement you get from food.
Heres another strategy for rewiring the circuitry. If your inclined to come home after a long day at work and plop down in front of the TV with a bag of munchies in an effort to relax(because, thanks to prior conditioning you brain expects you to do), create a new pattern by seeking out, anticipating and enjoying experiences that dont revolve around food. For example. the next time your preparing to go home, imagine doing a pleasureable activity that you cant wait to launch into.. like soaking in a bubble bath. The thought alone should begin to feel you with dopamine fluttering of desire. After all, what youre after is a feeling of calm or revitalization at the end of your day in a way that junk food can never deliver.
This TOTALLY made sense to me! I really loved this article. I now really understand my bad habits and why I did them. i use to binge a lot. I realize now, that it was the process that I loved. It was the excitement of going to the store and picking out all the food that I was going to eat. It was THAT feeling that i loved...it wasnt the food so much or the feeling that came afterward. THAT feeling was awful! Now, I exercise to feel good and am active in many hobbies. I also can feel this excitement through clothes shopping and it is something I have to be careful about and replace with something else. I also feel this way when I eat out. Its more of the action of doing it.... than the food. I get excited and it makes me feel good. The whole process of going out to eat is what I like. Its those brain chemicals dang it!
Anyways...I hope this article made sense to all of you and that it might help us understand our behaviors a little better. I do believe whole heartedly that we can change bad habits and replace them with good ones. If we are conscious about our behaviors and recognize what needs to be changed, we CAN be successful!
So...lets all eat a little better, get better sleep and experience new things in our lives that will make us excited and happy other than using FOOD! We can do this!
Instead of reaching for that high calorie sweet, we can boost serotonin levels naturally by eating norishing foods, especially those high in tryptophan, an amino acid that is vital in serotonin production. These foods include, chicken, turkey, brown rice, yogurt and cashews. Good sleep and exercise also help to boost these levels.
Dopamine, the other feel good neurotransmitter, plays a role in the complex pleasure-reward brain circuit that creates desire. When you experience that excited feeling when you know something good is going to happen, thats dopamine at work. But stress, alcohol, caffeine and sugar deplete these levels and leave you feeling flat. You can increase these levels by eating foods rich in tyrosine. Good sources include, almonds, avocados, bananas, pumpkin seeds and soy products. So eat correctly and get good sleep and you wont need to turn to cravings based foods.
Hooked on a feeling
When it comes to cravings, it may well be, that we are hooked on a feeling and not a food. Thats why no amount of chocolate or cheese crunchies will do the trick. We are actually seeking a sense of energy or calm, of excitement or peace. But heres a trick that does work: We can create those feelings in ways that dont revolve around food. Once you understand that, you have found your magic wand. Now lets see if you can put that magic wand to work.
The Dopamine made me do it!
Lets say that you have become habituated to purchasing a candy bar at the checkout counter at a certain grocery store. Chances are, you also experience the pleasure of anticiapation in doing so on your way to the store. In essence, your repetitive behavior has trained your brain via the dopamine reward circuit to expect that your going to get a candy bar at the checkout line. Ofcourse, whenever we try to break those habits, we feel a sense of dread. So ,you give into your urge "just one more time" in the hope that you'll satisfy your craving once and for all. But it doesnt work does it? In fact, even the mere thought of grocery shopping can set off a craing for a candy bar.
Interesting huh? It then goes on to say that you can try to find a repacement reward like buying a magazine or flowers. It also says that you can also further establish this neural re-patterning for curbing cravings while activing the reward circuit by working on a project that brings you great deal of excitement and anticipation. Your dopamine and serotonin levels will elavate as a result, minus the aid of junk food. So find new hobbies or do things that can replace that excitement you get from food.
Heres another strategy for rewiring the circuitry. If your inclined to come home after a long day at work and plop down in front of the TV with a bag of munchies in an effort to relax(because, thanks to prior conditioning you brain expects you to do), create a new pattern by seeking out, anticipating and enjoying experiences that dont revolve around food. For example. the next time your preparing to go home, imagine doing a pleasureable activity that you cant wait to launch into.. like soaking in a bubble bath. The thought alone should begin to feel you with dopamine fluttering of desire. After all, what youre after is a feeling of calm or revitalization at the end of your day in a way that junk food can never deliver.
This TOTALLY made sense to me! I really loved this article. I now really understand my bad habits and why I did them. i use to binge a lot. I realize now, that it was the process that I loved. It was the excitement of going to the store and picking out all the food that I was going to eat. It was THAT feeling that i loved...it wasnt the food so much or the feeling that came afterward. THAT feeling was awful! Now, I exercise to feel good and am active in many hobbies. I also can feel this excitement through clothes shopping and it is something I have to be careful about and replace with something else. I also feel this way when I eat out. Its more of the action of doing it.... than the food. I get excited and it makes me feel good. The whole process of going out to eat is what I like. Its those brain chemicals dang it!
Anyways...I hope this article made sense to all of you and that it might help us understand our behaviors a little better. I do believe whole heartedly that we can change bad habits and replace them with good ones. If we are conscious about our behaviors and recognize what needs to be changed, we CAN be successful!
So...lets all eat a little better, get better sleep and experience new things in our lives that will make us excited and happy other than using FOOD! We can do this!
Comment
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Comment by Tanie on July 9, 2009 at 9:48pm -
So, that's why I wanted dessert after dinner even though I was full? Because I eat dessert every night. I was expecting it and so was my dopamine.... silly humans...
Thanks for sharing!
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Comment by Amy on July 9, 2009 at 12:33pm - Thank you for this article. It is just what I needed to hear. I have been struggling with these issues a lot the last couple of months. I am trying really hard to get back on track.
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Comment by Mrs. Ballou on July 9, 2009 at 12:05pm - Wow, that is a great article. Thank you for sharing!
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Comment by Dani on July 9, 2009 at 11:56am - Thanks so much for the post. It's amazing how quickly I develop this type of "conditioning" where if I go to a certain place, my brain immediately associates it with a delisious snack or sweet. It's really tough to break, but you're right. It can be done. Thanks again.
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Comment by Katrina on July 9, 2009 at 11:43am - Thanks for the information, it's really helpful! It made me think about my old habit of going home after work and immediately opening the fridge/pantry and munching on a unhealthy snack, now I work out after work so I don't have that temptation. In my mind when I get home from "work" it is time to eat, but now when I am done with my workout it really is time to get dinner ready. I didn't go to the gym the other day after work and guess what I found myself doing? Munching on pita chips! I guess now I know that it was the chemicals that made me do it! :)
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Comment by Carolyn on July 9, 2009 at 10:53am
- Maren, this is so true. I just read in one of my healthy eating books the very same thing. This is why I believe that sugar is the worst drug of them all....its been hard for me to break my sugar addiction, and its been absolute hell trying to get through the withdrawals.
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