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Hunger is a deeply human signal - a finely tuned interplay of body, mind and soul that reminds us to take care of our well-being. But not all hunger is the same. While 'real' physical hunger is a sign that our body needs new energy, cravings are often sudden, intense and usually directed towards certain foods - often sweet, salty or fatty. This type of craving can indicate physical imbalances, emotional needs or unfavorable habits.
Table of contents
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- Hunger vs. cravings - what's the difference?
- General background - How does hunger develop?
- Causes of cravings:
- When cravings become a burden - possible consequences:
- Natural help - the power of plants against cravings:
- Your naturopathic support - Zimply Natural Cravings Complex
- Proven strategies against cravings:
- FAQs
1. hunger vs. cravings - what's the difference?
Hunger and cravings in comparison
Hunger is a natural one, vital signal from our body. It arises when our Energy storage running low - about several hours after the last meal. This feeling builds up gradually and can be easily satisfied with a nutritious, balanced meal.
Craving on the other hand is a suddenintense desire for the whole certain Food - often sweet, salty or fatty. It often comes out of nowhere, regardless of whether the body actually needs energy. While real hunger can be felt physically (e.g. through a rumbling stomach), cravings often manifest themselves more on an emotional or hormonal level.
When do we talk about cravings?
From Craving we speak when the Excessive craving for food and is usually accompanied by a feeling of restlessness or inner tension. In such moments, we often seek comfort, relaxation or distraction - food becomes an emotional support. Hormonal fluctuations, stress or a lack of nutrients can also be behind this.
A conscious handling with a ravenous appetite begins by Differences to perceive - to listen attentively to what the body and soul really need right now.
2. general background - How does hunger develop?
The role of blood sugar levels
Our Blood sugar level is narrow with our Feeling hungry linked. After eating, the blood sugar level rises - the absorbed glucose is channeled into the cells where it provides energy.
But when the Blood sugar level to one Meal drops too quickly - for example, by eating highly sugary or processed foods - the body reacts with a renewed hunger signal. It demands a quick refill, preferably in the form of easily available carbohydrates, i.e. sweet or savory foods. This up and down can promote cravings and upset the natural hunger-satiety balance.
A Stable blood sugar level on the other hand, acts like a inner Balance systemIt ensures a gentle, balanced feeling of hunger, more energy in everyday life and less impulsive eating behavior. A wholesome, natural diet with high-fibre foods, complex carbohydrates, healthy fats and high-quality protein can help to stabilize this rhythm - in line with natural regulation from within.
Saturation signals and how they work
Our body has a complex interplay of biological processes that recognizes when enough energy has been absorbed. Hormones like Leptin and Ghrelin play an important role in this. While ghrelin stimulates the appetite, leptin signals to the brain that we are full. However, these signals have a delayed effect - which is why slow, conscious eating is so important to give the body the chance to register satiety.
3. causes of cravings
Why the body sometimes sends the wrong signals
Our body is a finely tuned system that communicates with our brain via numerous feedback mechanisms. However, this delicate balance can easily become unbalanced. Factors such as chronic Anti-Stress, Sleep deprivation or an unbalanced lifestyle interfere the body's own regulationand lead to the fact that we Hunger feel - even if objectively there is no real need for energy or nutrients.
Such "false signals" are often caused by a Irritation of the nervous system, hormonal shifts or emotional triggers. The body then demands food, although in reality it may need rest, relaxation or some other form of care.
A conscious one, more mindful Handling with these signals helps us to develop a natural body awareness again - and to recognize what we really need.
Cravings often occur in stressful or emotionally demanding situations. In moments of Tension, excessive demands, loneliness or Boredom our subconscious mind often reaches for food - not out of genuine hunger, but as a Type of emotional self-regulation. Food then becomes a source of comfort, a distraction or a reward. Disordered eating habits or previous dieting experiences can also influence the natural feeling of hunger in the long term and promote cravings.
Unfavorable food choices and blood sugar fluctuations
Not only psychological factors, but also what we eat plays a central role in the development of cravings. Above all Highly processed, high-sugar or carbohydrate-heavy foods let the Rapid rise in blood sugar levels - and also fast again fall off. These rapid fluctuations falsely signal a lack of energy to the body, whereupon it responds with Craving reacts to quick energy (usually in the form of sugar or white flour products).
To escape this cycle, it is important to focus on Food to set the Stable blood sugar level hold. This includes above all High-fiber foods like Wholemeal products, Legumes, vegetables, nuts and Seeds. They ensure that carbohydrates enter the bloodstream more slowly, digestion takes longer and the body is continuously supplied with energy. This keeps you full for longer, prevents cravings and also supports the hormonal balance that is responsible for the natural feeling of hunger and satiety.
A Conscious choice of food is therefore an important key to preventing cravings in the long term - not through renunciationbut through smart nutrition.
Especially with Women plays the Hormone balance plays an important role. In the second half of the cycle - the so-called Luteal phase - rises often crave sweet or carbohydrate-rich foods. This is partly due to a drop in serotonin levels and the effect of the hormone progesterone. Even during the Pregnancy hunger and satiety signals change significantly - cravings for certain foods can then occur naturally and as a result of the body.
Too little or badhter Sleep disrupts many processes in the body - including the Release of the hunger and Satiety hormones Ghrelin and leptin. While ghrelin (the "hunger hormone") increases with a lack of sleep, leptin (the "satiety hormone") decreases.
The result: increased appetite and increased Cravingespecially energy-rich foods.
Possible connection with nutrient deficiency
There is a recurring debate as to whether certain cravings for a Micronutrient deficiency can indicate. For example, it is assumed that an intense desire for Chocolate with a Magnesium deficiency could be related - or that Need to salty Dishes at a glance Electrolyte deficiency points out. There is no clear scientific evidence to date, but from a naturopathic point of view it is worth taking a closer look at the supply of Magnesium, chromium, zinc or B vitamins - especially with regular cravings.
4. when cravings become a burden - possible consequences
Physical effects
If cravings occur permanently, this can become a real challenge for the body. Load become. Frequent, impulsive binge eating often leads to a excessive Calorie intake - often due to highly processed, high-sugar and high-fat foods that may satisfy in the short term, but do little to satiate or nourish in the long term.
The Consequence a gradual Weight gain be accompanied by Energy fluctuations, Digestive problems or a permanent unstable blood sugar levels. It becomes particularly problematic when the body falls into a state of insulin overload due to the constant ups and downs of the insulin level. Insulin resistance slips - a risk factor for Metabolic disorders such as metabolic syndrome or type 2 diabetes.
Also Deficiency symptoms are possible if cravings are a permanent feature of the diet and nutrient-rich foods take a back seat.
Psychological effects
Cravings can be very emotionally stressful. Many people experience the following after a binge Feelings from Guilt, Failure or Shame. These emotions create pressure and often lead to people judging themselves for their own behavior - which in turn increases the Anti-Stress reinforced and trigger new cravings can. This creates a cycle that is difficult to break.
In the long run, these emotional ups and downs can Affect self-image and to a disturbed Ratio to the own Body lead. Also depressive mood or Fears related to eating, weight or control are not uncommon.
Disruption of natural eating behavior and body perception
When cravings regularly determine eating behavior, the fine balance between hunger and satiety becomes increasingly out of kilter. Many sufferers lose the Sense for whether they really hungry or just eat to satisfy an emotional need.
Also the natural Feeling of satiety can be muffled or completely ignored by repeatedly "eating over it". Instead of being in connection with your own body, a externally determined Eating patternwhich is often fed by stimuli, habits and inner pressure.
In naturopathy in particular, the Conscious, mindful eating plays a central role. Anyone who learns to perceive and understand the body's subtle signals again can gradually break out of this cycle - and find their way back to a healthy, natural approach to food and themselves.
Deepen your knowledge of Craving with our exclusive webinars. Our experts share their specialist knowledge and give you practical tips that you can apply immediately.
5. natural help - the power of plants against cravings
In naturopathy, we find a variety of medicinal plants and natural substances that can gently balance body and soul - especially in the case of cravings, inner restlessness or hormonal fluctuations. Many plants support the metabolism, regulate blood sugar or help us to cope better with stress.
Here you will find a selection of proven medicinal plants and mineral essences that can contribute holistically to stabilization:
The Pomegranate is a symbol of femininity, fertility and inner balance. In herbal medicine, it is valued for its harmonizing effect on the hormonal balance - especially in the luteal phase or during times of hormonal change. It helps you find your inner balance and promotes emotional equilibrium.
Potassium chloratum has a regulating effect on the sugar metabolism and can help to balance blood sugar fluctuations - a common cause of food cravings. It also supports the mucous membranes and has a soothing effect on inflammatory processes.
The salt Natrium phosphoricum brings the acid-base balance back into equilibrium. It is often used for digestive problems, nervous tension, inner pressure or emotional eating. It can be particularly helpful for people who are prone to cravings due to anxiety or stress.
Glauber's salt is considered a classic detoxifying agent in naturopathy. It supports elimination via the liver, gall bladder and intestines and is ideal if you feel "overloaded" - both physically and mentally.
Kava Kava has a relaxing, anxiety-relieving and sleep-promoting effect. It is a valuable companion, especially for stress-related cravings or inner restlessness, to help you find your center again and get through the day with greater emotional stability.
The Goldenrod is a strengthening medicinal plant with an anti-inflammatory effect. It stimulates the metabolism, supports kidney function and is often used in detoxification cures. Ideal for anyone who wants to relieve and gently cleanse their body.
The Artichoke has a liver-strengthening, detoxifying and slightly decongesting effect. It supports digestion and helps to let go of "mental baggage" - a wonderful herb when the head is full and thoughts influence eating behavior.
Horsetail is a traditional detoxifying agent in naturopathy. It promotes detoxification at cellular level, strengthens the connective tissue and supports processes of inner purification - both physically and structurally in life.
The Taiga root is one of the so-called adaptogens. It helps the body to cope better with strain and stress, strengthens mental resilience and improves concentration and performance - especially in challenging phases of life.
Cinnamon has a warming, antispasmodic and soothing effect on the stomach. At the same time, it has a positive effect on blood sugar levels. Its gentle, comforting effect conveys a feeling of security - ideal for emotional hunger and the desire for inner warmth.
These plants can be taken in different ways - as teas, tinctures, Schuessler salts, capsules or components of naturopathic mixtures.
Which form makes sense depends on individual needs - professional advice from alternative practitioners or naturopathic therapists is recommended.
With natural products, such as the individual spagyric mixtures from Zimply Naturalyou can do something good for your body in the long term!
Experience natural support to regulate your appetite with the Zimply Natural Cravings Complex - ideal for accompanying dietary changes or cravings phases.
Our 100 % herbal blend has been specifically designed to promote satiety, stabilize blood sugar levels and reduce unwanted food cravings.
The selected medicinal plants such as cinnamon, pomegranate, artichoke, sodium phosphate and taiga root support your metabolism, promote digestion and can strengthen your inner balance. Kava kava has a calming effect and helps to prevent stress-related eating behavior.
For your everyday life - natural, effective and easy to use.
7. proven strategies against cravings
Craving is often more than just an appetite - it is a Sign of the body (or the soul) that something from the Balance has come. With simple but effective strategies from naturopathy, mindfulness and everyday practice, this impulse can be gently countered - without coercion, but with understanding and loving self-care.
Home remedies from the kitchen and naturopathy
Sometimes the best helpers against cravings are right in our kitchen. A Glass of lukewarm water with a squeeze of lemon can already slow down initial impulses. Even a teaspoon apple cider vinegar in a glass of water before meals can curb cravings and regulate blood sugar.
Natural helpers such as Cinnamon, ginger, turmeric or bitter herbs such as Dandelion and gentian promote digestion, stabilize the digestive system Metabolism and help to reduce the need for sweets.
A Soothing herbal tea - e.g. with lemon balm, Lavender or Passion flower - can work wonders in moments of acute stress and gently dissolve the emotional craving for food.
Mindfulness when eating: conscious perception instead of automatic grasping
We often eat not because we are really hungry, but out of habit, boredom or emotional need. Mindful eating means pausing before you reach for something - asking yourself questions: What do I really need right now?
Slow chewing, conscious smelling, feeling and tasting can help to get back into Contact Info with the own body to come. Just a few minutes of mindful pausing can change cravings - and open the door to greater self-awareness and inner peace.
Mindfulness can be trained - just like a muscle. Small rituals in everyday life, such as taking a conscious first breath before eating, putting down your cell phone during a meal or pausing for a moment before reaching for the snack drawer, can help. Mindfulness exercises such as meditation, journaling or a mindful walk also sharpen your inner perception. Over time, it becomes easier to recognize impulses instead of automatically following them - and to listen more consciously to your body's real needs.
Bitters - the natural antidote to hunger and cravings
Bitter substances have almost completely disappeared from our modern diet. Modern foods are specifically bred to be "sweet" and "mild" - bitter is considered unpleasant or unpalatable. Yet it is precisely these bitter substances that are invaluable in naturopathy, especially when it comes to cravings, digestion and inner balance.
How do bitter substances work in the body?
Activate bitter substances the so-called Bitter receptors - not only in the mouth, but also in the stomach, intestines and even the nervous system. If a bitter stimulus is perceived, the body reacts immediately:
- The Saliva production is increasing.
- The stomach, liver and gall bladder begin to Production of digestive juices.
- The Metabolism becomes stimulated.
- The Feeling of satiety presents itself faster in.
These natural processes ensure that the Body regulates itself better both in terms of digestion and nutrient absorption as well as appetite and hunger.
Why bitter substances can help with cravings
Cravings are often caused by blood sugar fluctuations, impaired digestion or an emotional imbalance. Bitter substances act as a kind of "Regulatory aid":
- They curb the craving for sweets because they provide a balancing counterbalance.
- They strengthen the liver, our central detoxification organ - often overburdened by sugar, convenience foods and stress.
- They help to better recognize emotional hunger, as they heighten awareness of real satiety and body perception.
Which bitter plants are particularly suitable?
There are a number of proven medicinal plants with a high bitter substance content that can be used as required:
Gentian (gentiana lutea) - particularly strong, powerfully stimulates digestion
Wormwood (artemisia absinthium) - liver effective, appetite regulating
Artichoke (cynara scolymus) - detoxifying, digestive, helpful for fat intolerance
Yarrow (achillea millefolium) - gentle and balancing, also for hormonal complaints
Dandelion (taraxacum officinale) - stimulates the metabolism, diuretic, helps with purging
Chicory / radicchio - Easy to integrate into the diet, particularly suitable for everyday use
A small sip of bitter drop before the meal can Craving prevent - or in acute moments of craving to help you find your center again.
Note: In the case of existing gastrointestinal disorders or during pregnancy, the intake of bitter substances should be coordinated with a naturopathic specialist.
Tips for everyday life: preparation, routines and natural helpers
A Structured everyday life is a powerful basis for gently counteracting cravings. Regular, nutritious meals, enough sleep, fresh air and small Moments of peace help the body and mind to stay in balance - and reduce the desire for quick substitute satisfactions.
Clever Preparation makes many things easier: if you have healthy snacks such as nuts, fruit, dried fruit or hummus with vegetable sticks to hand, you are less likely to be tempted. Also conscious Shopping, Pre-cooking and Fixed meal times provide structure and support in everyday life.
Natural fillers - like High-fiber foods (e.g. oat flakes, pulses, linseed), Protein sources (e.g. quark, lentils, nuts) or healthy fats (e.g. avocado, olive oil) - ensure a healthy Long-lasting feeling of satiety and prevent blood sugar fluctuations. They are an important basis for lasting satiety without overeating.
Gentle Appetite suppressant from nature can provide support: Bitter substances (e.g. from wormwood, gentian, artichoke), mate tea or cinnamon have an appetite-regulating effect and help to counter impulsive cravings with more inner calm. In naturopathy, the focus is always on a gentle, regulating effect instead of radical suppression.
And last but not least: Relapses are part of the journey. They are not a sign of weakness, but a Note to a unmet need. If you treat yourself with compassion instead of criticism, you will learn over time to interpret these signals better - and to treat yourself and your own eating behavior more lovingly.
8. FAQs - the most frequently asked questions about cravings
Why do I always get the munchies in the evening?
Cravings in the evening is a widespread phenomenon. Often a Combination from Habit, tiredness, lack of daily structure or unbalanced diet during the day plays a role. Serotonin levels also drop towards the evening - which can increase the craving for carbohydrates or sweets. One Nutritious evening meal with protein, healthy fats and bitter substances can help to reduce evening cravings.
Can cravings be a sign of nutrient deficiency?
Yes - at least partially. A sudden, intense craving for certain foods can be a Note This may indicate that the body is lacking something. There are often discussions about the connection between cravings for chocolate and magnesium deficiency or for salty foods and mineral deficiency (e.g. sodium or potassium). A lack of B vitamins, zinc or chromium can also influence eating behavior. These relationships have not yet been conclusively clarified scientifically, but from a naturopathic point of view, it is worth taking a look at the micronutrient supply.
What role does blood sugar play in cravings?
A Highly fluctuating blood sugar levels is one of the Most common causes for cravings. If the body is supplied with quickly digestible carbohydrates (e.g. white flour, sugar), blood sugar rises rapidly - and then falls again just as quickly. The result is a sudden drop in energy and the need for a quick "refill". A Diet with complex carbohydrates, healthy fats and Protein can help stabilize blood sugar and prevent cravings.
Are there medicinal plants that can help with cravings?
Yes - in herbal medicine there are several natural helpers that can curb cravings and support the metabolism. Bitters from Gentian, artichoke or Wormwood regulate digestion and have an appetite-suppressing effect. Cinnamon can have a positive effect on blood sugar levels. Herbs such as Kava Kava, Melisse or Passion flower help with stress-related cravings by calming the nervous system. Herbal remedies are soft in the Effect and can be easily integrated into everyday life.
What can I do if I have a craving for sweets?
Drink a glass Watereat one natural snack like dates or nuts, take Bitters one or actively distract yourself for a momentto interrupt the craving.
What is the best way to deal with relapses?
Cravings are nothing to be ashamed of - Relapses belong to the Learning process to this. Much more important than perfection is a mindful handling with the own eating behavior. Those who do not evaluate relapses, but scrutinized (What was I missing at that moment?), can use them as valuable tips. Mindfulness, Compassion and small ones, strategies suitable for everyday use help to establish a healthier relationship with food in the long term - completely without prohibitions or Print.
