WHAT ARE CRAVINGS? HOW DO I STOP THEM? HOW PLAYING THE LONG GAME HELPS OVERCOME CRAVINGS
Cravings — they can feel like a comforting friend or a gut-punching enemy, depending on what you’re craving. An estimated 90% of people experience cravings, and, believe it or not, not all cravings are bad. Leaning into our healthy cravings can help establish a healthy diet. Don’t worry, we’re thinking the same thing: “If that’s the case, why do we crave sugary snacks and fatty foods the most?!” It’s complicated, but understanding your brain is a great place to start. What are cravings, really? Decades of research have proven that cravings start in our brain, not our body. This might be shocking for some, since it was commonly believed for a long time that if you were craving a steak, you were probably low in iron. However, the brain connection makes way more sense. Think about it: Does your body love circulating excess sugar that can lead to health complications, or does your brain enjoy sugar more? After all, sugar releases the feel-good neurotransmitter dopamine, which our brains love. A chocolate milkshake or lemon bar helps us feel good by literally triggering our brain’s pleasure centers.
That means when we’re unhappy, stressed, or needing a pick-me-up, we might start craving foods that comfort us, such as ice cream.
How do I stop craving unhealthy things? One thing is for sure: Restrictive diets don’t always work. It’s hard to “rewire” the brain by completely rejecting how it currently operates. Instead, you might want to consider accepting your cravings, but make slow and deliberate changes to how you satisfy those cravings. For example, if you’re craving potato chips, why not try kale chips or another crunchy but healthier alternative that you already enjoy? If you’re craving soda, why not crush some fresh fruit into sparkling water instead? Make it a treat, make it special, but make it healthier. Eating more filling, nutrient-dense food and getting more sleep are also great ways to fight cravings. It leaves little time or room for binging on bad foods. However, a 6-month 2018 study in the National Institutes of Health has shown that flexibility in your diet can make a difference for making real, meaningful changes to your lifestyle long term.
By overcoming shame and accepting your cravings, you won’t fear making a single mistake as much. It’s all about playing the long game.
ROLLING OUT THE PAIN Check Out Dr. Sladic’s Foam-Rolling Program!
“Oh, my _______ is so sore!”
a cylindrical piece of foam on the floor, applying pressure as a way of massaging away the pain in the muscle. There are various kinds of rollers, including soft and textured, and the kind you use will depend on your pain. Foam rollers are used prior to or after being physically active. Does it work? Yes! It may look a little silly, but foam rolling is an effective technique for alleviating pain and protecting your muscles and joints. While you should avoid rolling on your joints — like your knees or elbows — rolling on the muscles that surround your joints can release the pressure and tension these muscles place on your joints. In doing so, you can eliminate pain, improve flexibility, and improve chronic illness symptoms. Some users have also reported stress-relieving benefits!
How many times have you said that very sentence, replacing the blank space for your back, legs, knees, thighs, arms, or neck? Whether your soreness comes from a hard day’s work or intensive exercise, the remedy we have all been told can cure our soreness is stretching. And it’s true — stretching is a great way to keep your joints and muscles limber and loose. But sometimes you need a deeper stretch. In those instances, you should turn to foam rolling. What is foam rolling? Foam rolling is considered a self-myofascial release method, which is a scientific way of saying you use a tool to massage out knots or tight spots in your muscles. In regards to foam rolling, users roll their muscles along
How do I start? This is great timing; Dr. Sladic is compiling a program designed to guide patients through the foam-rolling process! Users will learn how to utilize foam rolling — and other forms of self-myofascial release — to target their specific pain needs. In doing so, patients can design their foam-rolling experience to their specific concerns, gain valuable practice in this useful method. More details will be available in future newsletters. Put yourself on the interested list by calling 248-912-2962.
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