| Why am I hungry? Have you eaten a meal and soon afterwards felt hungry? It turns out that hunger can be influenced by both biological and psychological factors. While hunger can be the result of underlying medical issues, most often it’ s a symptom of habits gone awry. Should you find yourself snacking between meals to the detriment of your waistline, consider the following possible lifestyle causes. Refined carbohydrates like white bread, breakfast cereals, white rice, and pasta cause blood sugar to spike and crash leaving you with low glucose levels. The low glucose level increases hunger and stimulates parts of the brain associated with reward and craving. What results is a feeling of hunger driven by a urge for another ‘glucose high.’ The solution to these spikes and crashes is fewer processed foods. Depending on food tolerance, this typically requires a new diet with more whole grains, vegetables, legumes, fruits, etc. Consider increasing foods like brown rice, quinoa, arugula, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, and apples. Not getting enough sleep can affect your appetite. In one study, sleep deprivation was determined to result in overeating almost 400 additional calories the following day. The solution is to first determine the underlying cause. Often, lifestyle habits are at the heart of the problem. Many confuse thirst with hunger. This is not a surprising since sensations for hunger and thirst come from the same part of the brain. Next time you feel a hunger urge before meal time, drink a glass of water and wait 30 minutes to see if your hunger dissipates. In one study, drinking two cups of water before eating resulted in consuming almost 100 fewer calories during the subsequent meal. Stress can cause the adrenal glands to release cortisol which increases appetite. A common symptom is junk food snacking. The solution is to de-stress your life. Increasing exercise is a good first step. And, don’t underestimate the value of a counselor. Often the solution to stress is obvious to everyone but us. A practice of mindfulness and meditation can be helpful. Low-Fat Foods can leave us feeling hungry. While fats are high in calories, in moderate amounts they are an essential part of what makes a meal satisfying. Be aware that that many foods promoted as ‘low-fat’ and ‘non- fat’ compensate for taste by adding sugar. Sugar and refined carbohydrates lead to a blood sugar rollercoaster that leaves us craving more. The solution is to include healthy fats. When buying dairy products go with the full-fat options. Counting calories to the exclusion of a balanced diet can make us hungry. It's not calories that satisfy our hunger urges, its fiber, protein, and healthy fats. No matter how much we eat, our body will want more food unless we satisfy its needs. If being hungry by mid morning is a problem then consider a breakfast that includes a high-protein, high-fat Greek yogurt and a veggie-filled omelet with chia seeds. As an alternative to yogurt, half an avocado can be substituted. Then wrap the other half to enjoy with your mid day meal. Eating too quickly can trick you into believing you are still hungry. Typically, it takes your brain about 20 minutes to get the message that you have eaten a sufficient amount. If you wolf down what should have been a sufficient meal in 5-10 minutes you may be inclined to over eat. The solution is to eat slowly. A helpful habit is to eat half of your planned meal and wait 15 minutes to finish the rest. Giving your stomach a chance to digest and decide whether you've had enough can help sidestep a delayed signal that you’ve had enough. Drinking soft drinks (plain and diet) can stimulate hunger. In studies, artificial sweeteners were found to increased appetite as much or more than real sugar. Combo meals that include a discounted soft drink help sell fast food. Sweet tasting energy drinks also stimulate hunger. A better choice is tea or coffee without sweeteners. Inactivity can makes us hungry. Exercise helps minimize spikes in blood sugar and lower insulin levels. Without physical activity the body will struggle to manage glucose levels and leave you to feeling hungry. If you normally sit most of the day then set a timer to remind you to get up and get physical. While up, have a glass of water. A morning walk with a bottle of water to sip can mask false hunger urges. Walk with a friend and you have a combo prescription for both physical and mental health. About the Saturday morning walk - that’s an invitation . Nancy Neighbors, MD Huntsville, Alabama |