Do you crumble when you see cookies? Go nuts when you spot a charcuterie board?
Cravings for sweet or savory treats can be a challenge to manage. While occasional indulgence is fine, frequently caving to food cravings can lead to weight gain, cavities, digestive problems and even chronic diseases like cancer.
In his new book, “Crave: The Hidden Biology of Addiction and Cancer,” biomedical scientist Raphael E. Cuomo reveals the everyday desires fueling our risk of cancer.
“The No.1 habit to lower cancer risk is certainly tobacco, and this is already quite well-established,” Cuomo, a professor at the UC San Diego School of Medicine, told The Post.
“Other than that, I would say added sugar is a huge contributor to cancer risk, especially given that it is everywhere, and this doesn’t get nearly as much appreciation as it deserves.”
Excessive sugar consumption is linked to obesity, a known risk factor for breast, colorectal and pancreatic cancers. Smoking causes nearly 90% of lung cancer cases and increases the risk of a dozen more cancers.
Beyond sugar and tobacco, people also crave drugs, alcohol, digital stimulation and, shockingly, a bigger workload. We know these vices are bad for our health — Cuomo reports that they can discreetly rewire our biology in ways that promote cancer.
So what should you do when the brain says no, but the mouth says go? Cuomo has five tips for curbing cravings.
Spend 20 minutes a day without input
Perhaps you’ve heard of the “raw dogging” flight trend, where passengers do absolutely nothing to pass the time. That means no food, water, sleep or in-flight entertainment.
Likewise, Cuomo recommends putting down the phone, turning off the music and sitting by yourself with your thoughts for 20 minutes to ease temptations.
“This helps reset your brain’s reward system and lowers the need to chase stimulation all day,” he explained.
Use light like a tool
Natural light is crucial for health because it synchronizes the body’s 24-hour biological clock, increases vitamin D production, eases stress and boosts mood.
Cuomo recommends bright natural light in the morning to help regulate the pleasure hormone dopamine and reduce afternoon cravings.
Artificial light, on the other hand, disrupts the 24-hour clock, potentially leading to sleep issues and increasing the risk of chronic diseases.
“In the evening, lower the lights and stay off screens to support melatonin and impulse control,” Cuomo advised.
Melatonin is the body’s natural sleep hormone — its production is sensitive to light.
Give your brain a break from novelty
“Too much variety keeps the brain craving. Spend time doing something familiar and repetitive,” Cuomo said. “It lowers stimulation and gives your nervous system time to recover.”
Stop eating when the craving disappears
If you have food cravings, you’re not alone. More than 90% of people admit to having them.
Cuomo suggests putting the fork down when you no longer feel the craving — not when you feel full.
“Most people eat to shift their mood, not just to nourish their body,” he noted. “Pay attention to the moment you feel emotional relief. That is often when you have had enough.”
Reach for textured food instead of sugar
If cravings persist, Cuomo encourages grabbing foods that are crunchy, chewy or spicy.
“Texture satisfies sensory urges without triggering the blood sugar spike that leads to rebound cravings,” he said.
