Chocolate addiction is one of the most common -

© AnnCa / Pixabay

  • We know how to get rid of an addiction now that we have a better understanding of its mechanisms, according to a study published by our partner The Conversation.

  • Addiction initially follows the archaic reward circuit (I'm hungry so I eat).

  • The analysis of this phenomenon was carried out by Boris Hansel, doctor, university professor (Faculty of Health, University of Paris) and Laurent Karila, professor of addictology and psychiatry (Paris-Saclay University)

The sight of a square of chocolate or more generally of a candy causes in some people the desire, even an irresistible need to consume it.

This phenomenon is explained, in part, by the activation of the brain reward circuit.

What is happening in our brain, and how does the slide into addiction come about?

The mechanisms of pleasure

The ventral tegmental area and the nucleus accumbens are two regions involved in the reward circuit © Pancrat / Wikimedia

The first time we tasted a square of chocolate, the regions of the brain involved in the reward system (mainly the ventral tegmental area and the nucleus accumbens) were activated.

This system, which we share with many mammals, aims to maintain our overall balance, also called "homeostasis".

It prompts us to engage in activities essential to the proper functioning of our body, such as eating or sleeping.

Activation of the reward circuit results in the final release of dopamine, the chemical messenger of pleasure.

This release of dopamine helps memorize the pleasant stimulus.

This is what leads us to repeat a behavior that gives us pleasure.

We talk about positive reinforcement: I eat a square of chocolate, I enjoy it, my brain memorizes it.

The next few times, the reward system activates immediately upon seeing the chocolate, even before I put it in my mouth.

When I see it, I want to eat it again: I am "conditioned".

In addition to the archaic reward circuit (I am hungry, I eat), three other brain circuits are activated when natural rewards: the memory and learning circuit, the motivation circuit (which influences (commitment of a person for a given activity) and the control circuit, which makes it possible to respond in a manner adapted to social situations.

If the pleasure corresponds to the experience of the reward, the expectation of that reward probably corresponds to the desire.

But we need to go as far as the satisfaction of pleasure for the positive reinforcement to be maintained.

Moreover, humans are not only motivated by their appetite: they are also sensitive to more complex stimuli, such as art or music.

It has thus been shown that contemplating a painting or listening to a piece of music, whatever the style, can also stimulate the reward circuit.

These stimuli are less innate, because they are not essential to our survival, they are more sensitive to learning.

When the system gets carried away: from pleasure to addiction

The reward circuit was discovered in the 1950s by James Olds, an American psychologist and neuroscientist, and Peter Milner, a Canadian neuroscientist.

The two researchers had implanted electrodes in the nucleus accumbens of the brain of a rat.

By pressing a lever, the rat could itself stimulate the region of its brain involved in the reward circuit.

Result: the rat self-stimulates all the time, not even taking the time to eat.

In other words, the direct stimulation of this circuit was so powerful that it became counterproductive, since the animal forgot its basic needs.

It is on this principle that drugs work, whether legal (tobacco, alcohol) or illicit (cocaine, opioids such as heroin…), or even certain behaviors (games of chance and money…).

At first, these activities are obviously fun.

But then, as the behavior repeats, the various brain circuits involved in these behaviors will change.

In addictions, they are out of sync: the reward and memory-learning circuits work on their own, while the motivation and control circuits work in isolation, each in their own corner in a way.

This desynchronization of the cerebral circuitry results in a loss of motivation and control, and a search for immediate reward, learned and recorded through repetition.

Find your good pleasure

To avoid falling into the addiction trap while continuing to take pleasure in everyday life, several levers are at our disposal.

When it comes to food, sugars are a powerful stimulator of the reward system, so they should be consumed moderately.

The idea is to educate our reward system by sensitizing it to other stimuli: variety, colors, scents, flavors… In short, to all those pleasures that can replace the pleasure of sugar.

And let's not forget that eating is also sharing, with family or friends, which increases the pleasure tenfold.

Our "Addiction" file

Physical activity is also a source of pleasure that is beneficial for our health.

When we play sports, in particular when we run, our brain releases cannabinoids and endorphins, molecules that are sources of well-being.

However, this pleasure is not immediate: it appears after a certain period of time, usually 20 to 30 minutes.

After sport, rest.

Sleeping in is for many a little pleasure that costs nothing.

But can we sleep as much as we want without risk to our health?

There really isn't a proven maximum amount of “toxic” sleep.

However, long sleep times, beyond 9 hours, are associated with chronic pathologies such as diabetes.

Obesity has also been linked to a need for excessive sleep or non-restful sleep.

The ideal average sleep time is generally considered to be between 7 and 8 hours per night.

Another source of pleasure not to be overlooked: sexuality.

Especially since it is also a good marker of health status: for example, regular sexual activity is predictive of an increase in survival after a myocardial infarction.

In our connected society, screens have become an essential source of pleasure.

Should we limit its use?

Here too, the important thing is to stay measured.

We know that for the most vulnerable children and adolescents, screens are not without risks.

Sedentary lifestyle, overweight, oppositional behaviors, sleep disturbances, or “zapping” thought are particularly threatening.

You have to be particularly careful with followers of "multitasking", who use several screens at the same time and often have a significant daily screen time, although variable.

Conversely, pleasures of the mind such as art or music are to be experienced without moderation: a study by the

British Journal of Psychiatry

has notably shown that regular cultural visits are associated with a 30% reduction in depression. , and even 50% when they take place once a month or more.

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This analysis was written by Boris Hansel, doctor, university professor (Faculty of Health, University of Paris) and Laurent Karila, professor of addictology and psychiatry (Paris-Saclay University).

The original article was published on The Conversation website.

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