When we crave a particular food, or even a non-food substance, the body is trying desperately to convey a message to us but, unfortunately, the message is not always clearly defined. How much simpler it would be if our bodies could say 'I must have chocolate because it contains magnesium and my levels are too low or 'I'm in dire need of essential fatty acids and not actually the saturated fat in that plateful of chips that I would kill for'.

Our cravings are always a cry for help; a sign that something is out of balance either physically or emotionally. If we can learn to recognise the true message behind our cravings, then we can take steps to prevent them. These messages are several and varied, so try to look at the problem honestly!

Addictive Substances
There is no doubt that certain foods and drinks are as addictive as alcohol, drug s or cigarettes; they are simply more socially acceptable! So, when does a love of a certain food become an addiction? Usually when you feel you can't do without it or, if you do, withdrawal symptoms are experienced. Giving up coffee, for example, can trigger a headache which, in extreme circumstances, may last for up to a week.

Chocolate is another highly addictive substance - not surprisingly as it contains the chemical phenylethylamine - a main ingredient of the drug Ecstasy!
What these foods have in common is their ability to stimulate the pancreas, adrenal glands and nervous system, giving us a short-lived feeling of energy. Being short-lived, however, it's not long before we need the next 'fix'. You could try replacing the coffee with dandelion tea (good for the liver) or a grain coffee such as Caro Extra, Yannob or Bambu. Carob is the nearest alternative to chocolate, but check the amount of added sugar.

You may find that a good quality liquorice (a friend to the adrenals) is a better substitute, but again look for the sugar content. Whatever your addiction, try limiting your intake of stimulating foods and replacing them with a diet that includes complex (unrefined) carbohydrates (such as brown rice, wholemeal bread, porridge), legumes, fish, chicken, fruit and vegetables.

Hypoglycaemia
Hypoglycemia, or low blood sugar can make you feel shaky, depressed, dizzy, nervous, aggressive or simply desperate to eat something. It occurs as a result of missing a meal (or two), or of a diet which is high in refined, sugary foods and/or stimulants. The same foods involved with cravings will give a similar short-lived feeling of energy, but without providing the nutrients required to sustain energy levels.

Sometimes you may feel that you just can't stop eating and will grab anything that's readily available. In order to bring your blood sugar level back into balance, it is essential to eat little and often, preferably a combination of complex carbohydrates and some protein. Cottage cheese, or hummous on oatcakes or rice cakes, or some fresh fruit and a few unsalted nuts and seeds are ideal and not difficult to have at hand.

Individuals who suffer from hypoglycemia often reach their lowest ebb around 3-4pm, but the time of day to start preventing this is at breakfast. Some people may need to 'graze' as often as every two hours. Diets which are high in refined, sugary foods are lacking in the mineral chromium, the very nutrient that is needed as part of the body's Glucose Tolerance Factor (GTF). Chromium is found in whole foods - particularly beans, lentils and soya beans - which, ironically, need less chromium for their metabolism. The body, under normal loads can require about 200mcg - 500mcg per day. Other nutrients needed daily to balance blood sugar levels include vitamins B3 (50-150mg ), B6 (50-100mg ), magnesium (400-800mg ), zinc (14-50mg ) and manganese (5mg ).

Several reputable supplement companies produce nutritional formulas specifically designed to balance blood sugar levels. Hypoglycaemia is also involved in the type of premenstrual syndrome (PMS) known as PMS-C (for cravings). Appetite may be increased during the 5-10 days before a period, particularly for chocolate! However, many sufferers notice an improvement in their symptoms while following the diet and supplement programme for hypoglycaemia.

Candidiasis
Candida albicans is a yeast which, in small amounts, forms a normal part of our intestinal flora. The delicate balance can, however, easily be upset by taking antibiotics, being under constant stress, or by a diet high in sugar, refined or yeasty foods (e.g. bread, mushrooms), and alcohol.

Candida particularly thrives on sugar, depleting blood sugar levels and leaving you craving for more. Symptoms such as thrush, other fungal infections, bloating, bad breath, constipation, muscle aches and depression, to name but a few*, are possible indicators of candidiasis (an overgrowth of Candida). The yeast needs to be starved, while at the same time boosting the immune system with foods such as whole grains (millet, rice, quinoa etc); fish, organic chicken and turkey, and beans and pulses.

(* Please note that these symptoms can be produced by other health conditions as well)

Fresh nuts and seeds are beneficial, but should be kept in a fridge or in an airtight container to deter rancidity. A high strength multivitamin and mineral is also helpful. Extra virgin olive oil and fresh garlic are sworn enemies of Candida!

When following a strict anti-Candida diet you will probably have increased cravings due to the toxic effect of the dying yeasts. Try not to give in and the cravings will pass. Anti-fungal supplements such as caprylic acid and oregano may then be very gently introduced. A good quality probiotic supplement is essential, to help re-populate the friendly intestinal bacteria and to crowd out the Candida.

Food allergies
Why is it that we always seem to be intolerant of the foods we love?
One theory is that, because such foods have a stressful effect on the body, small amounts of adrenalin are released, thus acting as a short-term feel-good factor. Dr Jonathan Brostoff, one of the leading international authorities on food allergy and intolerance, observed that craving the culprit food is the most bizarre aspect of food intolerance, affecting about 50% of patients. These patients tend to crave the particular food that causes their problems. They may be aware of the craving or they may unconsciously select foods containing their culprit food. There are many different ways of testing for allergies or intolerances varying from a simple elimination diet test to a blood test, which can check for sensitivity to up to about 90 different foods. The most common culprits of food sensitivity include wheat, dairy products, coffee, oranges, yeast and other everyday edibles. When eliminating foods which you suspect may be causing the problem, you are likely to feel worse initially, but after several days should feel better. If re-introducing the guilty food as a challenge again produces symptoms, you will know it should be excluded from your diet.

Nutritional deficiencies
Sometimes we feel that our body is crying out for more food, when in reality it is calling for a specific nutrient that is deficient. We just carry on eating and eating until, with luck, that particular nutritional deficiency is made up and we feel satisfied once again. If you are low in iron, for example, you may feel the need to eat meat but also, according to Dr David Watts at the Trace Elements Inc. Laboratory in Texas, USA, chronic iron deficiency can lead to unusual dietary cravings of substances other than foods. In such cases do not attempt to guess what the deficiency might be, or take a single nutrient which may upset the delicate nutrient balance. Either see a nutrition consultant who will carry out a full nutritional analysis, or take a high strength multivitamin and mineral containing the full range of essential nutrients.

Low Serotonin levels
Low brain levels of serotonin (a brain chemical) are the most common cause of carbohydrate cravings - particularly easy-to-eat foods such as bread, potatoes and pasta. Initially this causes an increase in blood sugar levels and a decrease in most blood amino acid (protein) levels.

One amino acid, however, actually increases and is converted into serotonin. This is L-tryptophan, an essential amino acid which must be obtained from foods, as the body cannot make its own (nor can it be supplements at present outside of a Doctor's prescription).

Althoug h not actually found in carbohydrates, eating them allows tryptophan stored in the body to be released and converted to serotonin, resulting in a feeling of relaxation and drowsiness. However, we can only continue to release tryptophan if we have adequate stores, so rather than increasing the release mechanism, we need to ensure that the storehouse is well supplied. Good food sources of tryptophan include eggs, chicken, turkey, tuna, soya beans, cottage cheese and pumpkin seeds.

Cravings during pregnancy
A pregnant woman craves for foods which stimulate her energy levels. During the first trimester of pregnancy, changes occur within the digestive tract which lead to morning sickness, aversions to high fat foods and, perhaps most importantly, fatigue. Fermented and yeasty foods contain large amounts of tyramine, a substance which acts as a stimulant by raising blood pressure and increasing the production of noradrenaline (another stimulant) in the brain. Mothers-to-be therefore often turn to foods high in tyramine including cheese, pickles, tuna, sausages, soya sauce, sauerkraut, bananas and avocados. Because of the increased nutritional needs, however, the cravings may also be due to deficiencies, particularly of vitamins B6, B2 and folic acid, and the minerals iron and zinc.

During pregnancy, many women become mildly hypoglycaemic and learn that eating sugary foods or having another coffee (which mobilises sugar from the liver) makes them feel temporarily better. However, over-consumption of these substances can lead to ever-worsening signs of hypoglycaemia and should be avoided.

Feeding the emotions
At times of crisis, or during a bout of depression, some people just don't want to eat. Far more commonly, however, food is used as a comfort, althoug h the effects are usually short-term, followed by feelings of guilt or disgust. Certain foods, such as chocolate, stimulate endorphins, which are the body's natural opiates responsible for increasing our feelings of pleasure and well being. Some experts believe that cravings are the result of an unresolved, current or childhood emotional crisis, in which case a qualified hypnotherapist or psychologist can help you to identify and resolve problem issues.