Dear Dr Sue:

In the past few weeks, I have started studying for my CXC exams and I find that at night I get so hungry! I keep going to the fridge or the bread pan! Already I have put on ten pounds and I do want to look good for my graduation. I am so distressed, what can I do?

Yours
CJ
Kingston 8

Dear CJ

The problem of food craving is a multi-factorial one. In some cases it may represent boredom or anxiety. Most persons will notice that their craving comes around a particular time of day. In your case this may be at 10 in the night when you are getting a bit tired. Change up your schedule and this will help to break the cycle. You might find it better to sleep between 8.30 pm to 11.00 pm and then get up and study. The small nap would refresh your brain and certainly the house will be quieter and cooler with fewer distractions when you sit at the desk.

Instead of going for the bread pan, have a fruit or some carrots. If you are still peckish after the fruit you can have some protein in the form of peanuts or a small bit of cheese, the emphasis on the word small. This will give you some sugar along with protein and fibre. Sugar levels will therefore be at a more even level and certainly the body will have to work to access the nutrition. Foods high in processed carbohydrates tend to cause a rapid rise in blood sugar levels and if you go to bed shortly thereafter you will convert this to storage material which is fat.

Sometimes the body is not interpreting the signals correctly and you may be more thirsty than hungry! Have a glass or two of water with the squeeze of lime in it and sip this slowly. You may find that after this you will have lost that powerful urge to snack.

Sometimes cravings are also a sign of deficiencies in nutrition. If you are trying to loose weight you may in fact be missing out on trace elements. Make sure you take a multivitamin which has vitamins such as C, E, Selenium and Magnesium.

The other factor of note is the link between depression and eating! The release of endorphins associated with a high carbohydrate diet tends to drive some to crave foods such as pasta, sugary cereals, bread and potatoes. The best way to combat it is to release your endorphins from your muscle by exercising. You are feeling to snack at ten or eleven at night.
Get down on your bedside mat and do some sit-ups. It will instantly wake you up, and release those "happy hormones" from your muscle and make you feel better.

I hope some of these tips will be useful and, after it is all over, you will have learnt some study habits and nutritional guidelines which will serve you in good stead for the rest of your life.

Yours
Dr Sue

Mothers can't father

Trousers in Denim

Cream of the 'Crop'