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Table of Contents
Introduction
The mechanisms that induce hunger can be both normal and abnormal. Normal hunger is a physiological response to the need for energy and nutrients in the body, while abnormal hunger can be caused by a variety of factors that disrupt the normal regulation of appetite and energy balance.
What does trigger “normal” hunger?
Hunger is controlled by a complex interaction between hormones, neurotransmitters, and other physiological factors. The primary molecules controlling hunger are Ghrelin, Leptin and Neuropeptide Y (NPY).
Ghrelin is a hormone produced in the stomach that stimulates appetite and promotes food intake. Ghrelin levels increase before meals and decrease after meals, helping to regulate normal hunger.
Leptin is a hormone produced by fat cells that suppresses appetite and promotes energy expenditure. When fat stores are low, leptin levels decrease, which can lead to an increase in appetite and a decrease in energy expenditure.
NPY is a neurotransmitter that is produced in the brain and stimulates appetite. It is released in response to low levels of glucose and other nutrients in the blood.
What does trigger “abnormal” hunger?
Several factors can deregulate the hunger regulation mechanism, which can result in overeating or undereating and contribute to the development of obesity or eating disorders. Understanding these mechanisms can help in developing strategies to manage abnormal hunger and maintain a healthy weight.
The main causes of “abnormal” hunger are listed below in no particular order.
Emotional eating is a response to stress, anxiety, or other emotional triggers that can cause an increase in appetite and food intake. This can disrupt the normal regulation of hunger and contribute to weight gain and obesity.
Disruptions to the body’s natural sleep-wake cycle can disrupt the normal regulation of hunger and lead to increased appetite and food intake. This can be caused by shift work, jet lag, or other disruptions to the sleep-wake cycle.
Chronic circadian disruption influences subjective hunger
Certain medications and medical conditions can disrupt the normal regulation of hunger and lead to abnormal hunger. For example, some antidepressants and antipsychotics can cause weight gain and increased appetite.
Insulin resistance, a condition in which the body’s cells become less responsive to insulin, can disrupt the normal regulation of hunger and lead to increased appetite and food intake. This can contribute to the development of type 2 diabetes and obesity.
How to distinguish between normal and abnormal hunger?
Hopefully, it is possible to distinguish between normal and abnormal hunger. Abnormal hunger is caused by factors that disrupt the normal regulation of appetite and energy balance and may be characterized by unusual timing, intensity, duration, and psychological factors.
Normal hunger naturally occurs in response to the body’s natural circadian rhythms and occurs at regular intervals throughout the day. Abnormal hunger may occur at unusual times, such as during the night or in response to emotional triggers.
It is typically a mild sensation that can be satisfied by eating a meal. Abnormal hunger may be intense and difficult to satisfy, leading to overeating and weight gain.
It usually subsides after eating a meal and may not return for several hours. Abnormal hunger may persist even after eating a meal, leading to continued snacking and overeating.
Abnormal hunger may be caused by emotional triggers such as stress, anxiety, or depression, which can disrupt the normal regulation of appetite and energy balance. In contrast, normal hunger is not habitually caused by emotional factors.
What questions to ask yourself when you are feeling hungry?
It can sometime be difficult to determine whether hunger is triggered by normal physiological factors or not. To help distinguish between the two, you can ask yourself some specific questions.
Am I physically hungry or do I experience physical symptoms of hunger, such as an upset stomach or dizziness? If you are experiencing physical symptoms of hunger, this may be a sign that your hunger is physiologically and therefore, “normal”, rather than emotionally driven.
Am I feeling stressed, anxious, or emotional in any way? Emotional hunger is often triggered by negative emotions, so if you are feeling stressed or upset, it may be a sign that your hunger is driven by emotional factors.
Do I desire specific types of food, such as comfort foods or sugary snacks? Emotional hunger often leads to cravings for specific types of foods that provide comfort or pleasure.
Do I feel guilty or ashamed about eating or have a fear of gaining weight? These feelings are often associated with emotional eating and may be a sign that your hunger is driven by emotions rather than physical hunger.
Have I been restricting my calorie intake or following a strict diet? Restrictive diets can lead to feelings of deprivation and trigger emotional hunger.
It is important to listen to your body and determine whether you are physically hungry or experiencing physical symptoms of hunger before eating a snack.
How to control emotional hunger?
Once you have determined that you are experiencing abnormal hunger, you can use several strategies to control and overcome it.
Practice mindful eating
Pay attention to your body’s physical hunger signals and eat slowly and mindfully, savouring each bite. This can help you stay more in tune with your body’s physical hunger and fullness cues, and reduce the likelihood of overeating due to emotional hunger.
Distract yourself
Engage in a distracting activity such as going for a walk, reading a book, or calling a friend. This can help take your mind off of food and reduce the intensity of your emotional hunger.
Identify your emotions
Take a moment to identify the emotions that may be triggering your emotional hunger. Are you feeling stressed, anxious, or bored? Once you have identified the emotion, you can work on addressing it directly, rather than turning to food as a coping mechanism.
Find alternative coping mechanisms
Instead of turning to food to cope with your emotions, find other activities that provide comfort or stress relief, such as taking a warm bath, practicing deep breathing exercises, or listening to calming music.
Practice self-compassion
Be gentle and compassionate with yourself, and avoid self-judgment or criticism. Remember that emotional eating is a common experience, and it does not define your worth as a person.
Conclusion
It is important to note that overcoming abnormal hunger may take time and practice. If you find that your emotional eating is persistent and interfering with your daily life, consider seeking the support of a healthcare professional, such as a therapist or registered dietitian, who can help you develop a personalized plan to manage your emotional eating.
If you are feeling hungry in the middle of the day, it is generally better to have a healthy snack or meal rather than forcing yourself to wait until dinner. Ignoring your hunger signals can lead to overeating at your next meal, and may also cause a drop-in blood sugar levels, which can leave you feeling lightheaded, fatigued, and irritable.
Choosing a healthy snack or meal can help stabilize your blood sugar levels and provide you with sustained energy throughout the day. Aim for snacks or meals that are high in protein and fibre, which can help keep you feeling full and satisfied. Some healthy snack options include a handful of nuts, a piece of fruit with nut butter, or a small serving of vegetables with hummus. However, it is important to be mindful of portion sizes and to avoid overeating, even when choosing healthy foods.