Health Education

Understanding Your Hunger

By November 13, 2017 No Comments

We live in a world inundated with food. There are options everywhere we go, our brains constantly getting signals of availability. Having an understanding of the inner workings of our physical and emotional responses to hunger can help us improve our self control and selections. Let’s take a deeper look at some of the factors involved.

Stress is often the first one that comes to mind. We eat when we’re stressed, but there’s a reason for it. A lot of inner programming is primal as we are wired for survival. Modern stressors are very different from those centuries ago. The ‘fight or flight’ response that happens under any stressful situation triggers a hormonal demand for immediate energy. The most immediate energy source available is glucose, which in today’s world means sugar and carbohydrates. Being that snacks and junk food are everywhere, this is what we usually go for. The good news is that on most days we are not running for our lives or facing our last meal for a week. Stress will induce a response in our body, but we don’t have to act upon every single time.

Hunger and thirst are on the same neurological loop in our guts. Many of us are chronically dehydrated and will confuse the signs for thirst with hunger. We are made up of about 70% water and can’t live more than a few days without it. The human body can survive about a week without food. If you’re somebody who feels the constant need to snack, try drinking a glass of water before reaching for pretzels.

Our metabolism is wired to use two different sources of energy; fats and carbohydrates. Carb heavy meals break down quickly into glucose which results in increased levels of insulin released to transport to cells. As this process completes, you will feel a “crash” as it is not a stable long term energy source. Eating vegetables and fruits (as your carb sources) help with this process because the fiber slows down the digestion. The body can run very efficiently on fat as fuel. Switching out processed carbohydrates for healthy fats, coupled with vegetables and fruits, is the best way to sustain energy and fend off cravings.

Here’s a few bonus tips to remember:

  • Slow down when you eat! Hormones are released as you chew and start to digest. Take your time to allow this process to happen.  You will get signals when you are full.
  • Get sleep! If you’re over tired, your body will constantly be looking for pick ups in the form of carbohydrates.
  • Exercise will make you hungry! We all need to move every day, but keep in mind it will boost your hunger. Make smart choices and don’t think you can eat anything you want just because you exercise!
  • Certain medications can influence hunger: If you are on regular medications make sure to discuss with your doctor some of the side effects. Understanding that a medicine causes hunger can help you strategize a way to manage it.
Sean Fitzpatrick

Author Sean Fitzpatrick

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