Are you always hungry? Or not at all? Here’s a breakdown of how hunger actually works.
Hunger is influenced by several factors, but it mainly comes down to mental triggers and hormones.
Mental:
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Stress uses up a lot of energy, and your body responds by increasing appetite. Stress also rises when you don’t sleep well.
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In women, the menstrual cycle affects serotonin levels in the brain. This can lead to increased cravings during certain times of the cycle.
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Eating out of boredom is common. Even thinking about food a lot can cause your body to prepare for eating, triggering hunger. Being fully present during meals, on the other hand, increases satiety—so mindful eatinghelps prevent constant hunger.
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Hunger and thirst are regulated in the same part of the brain, so they’re often confused. Try drinking a glass of water when you feel hungry.
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Alcohol stimulates appetite and causes dehydration, which can further confuse hunger and thirst signals.
Hormonal:
Many hormones affect appetite.
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Ghrelin is produced by your stomach when it’s empty and triggers hunger.
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Insulin is released when your blood sugar is high—such as after eating sweets. This causes a sharp drop in blood sugar, which leads to renewed hunger.
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Leptin is produced by fat tissue. It reduces appetite when your body has enough stored energy.
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Medication can influence hormones or affect digestion, impacting hunger.
What can you do about it?
The right foods can help manage your appetite. Foods high in fiber, fats, and proteins stay in your stomach longer and help you feel full. Liquid meals make you hungry again more quickly.
Irregular eating patterns can increase hunger because your stomach stays empty for too long, stimulating ghrelin production.
Solution: eat regular, healthy, solid meals and focus on maintaining a good lifestyle.