It’s one thing to feel hungry after regular exercise, when pregnant, or during PMS. But it’s a different story when your hunger is constant, uncontrollable, and your stomach is grumbling for no apparent cause. Hunger is the body’s natural demand for calories, water, and salt, and it may be triggered by a number of circumstances such as a poor diet, hormonal fluctuations, or psychological strain.
Increased appetite reasons
If you find yourself in this situation, you must have asked “why am I eating more than usual?” These factors have been found to cause appetite increase.
- Dehydration: Dehydration may be mistaken for hunger. Start with a glass of water every 15-20 minutes if you are really hungry yet realize you haven’t had enough to drink throughout the day. When the body is dehydrated, you can get a sudden increased appetite regardless of how long it has been since the previous meal; hunger does not go away after a snack.
- Lack of sleep and nightmares cause an increase in ghrelin (an appetite-stimulating hormone) and a decrease in leptin (a fat-burning hormone, responsible for satiety). As a result, the body is urgently attempting to compensate for its shortage of energy. Supplementing with melatonin gummies can help. Keep an eye on your sleep – it’s the most important thing we can do for ourselves.
- You’re eating too quickly: Scientists have shown that the sensation of fullness arrives late, after around 20 minutes. So take your time, eat slowly, and allow your brain to process signals from your stomach. Otherwise, you risk consuming much more than you need.
- Insatiable as a result of stress. Adrenaline and cortisol are released into the blood when you’re stressed. Increased amounts of these hormones cause the body to believe it is under assault and requires more energy, which triggers frenetic hunger. Try to deal with stress in a more subdued manner, such as via yoga or breathing techniques.
- Low protein: Protein lowers hunger and leads to a longer-lasting sense of fullness, unlike sugary and fatty meals, which simply excite receptors. This phenomenon explains why protein diets are so popular and successful and why a lack of protein in your meals can make you hungrier than usual.
- You’re not getting enough fat in your diet: Satiety is also linked to unsaturated fats, which may be found in foods like olives, almonds, and avocados. They keep your energy up, saturate you with vitamins, and are a major deterrent to growing your appetite.
- You’ve not been having breakfast: Skipping breakfast is another cause for you to ask “why am I so hungry all of a sudden”. When you miss breakfast, your stomach remains empty for an extended period of time, causing an increase in the hunger hormone ghrelin. There’s a considerable chance you’ll eat a lot more than usual for lunch and supper.
- Effects of medication: Antidepressants and corticosteroids (used to treat asthma, allergies, and inflammatory bowel disease) have been shown to have an effect on appetite. If you start to feel hungry even after eating a large meal while taking them, speak to your doctor.
- Helminthiases: Helminthiases are parasitic helminths that dwell in the intestinal lumen and feed on food particles. As a result, parasitic causes often result in an increase in hunger. Food portions grow dramatically, and a continuous sense of hunger leads the patient to eat more snacks in between meals.
- Mental disorders: In old age, degenerative brain processes are a major cause of increased hunger. Because the cerebral cortex is dysfunctional, patients with dementia may eat up to 6-7 times a day without feeling full.
What are the consequences of eating more than usual?
Overeating not only causes obesity, but it is also damaging to one’s health, as it puts a strain on the liver, stomach, and cardiovascular system. Overeating has the effect of increasing the risk of:
- cholesterol levels are high
- cardiac problems
- hypertension of the arteries
- Sleep apnea (sleep apnea) is a condition in which you stop breathing for a short period of time while sleeping.
- kidney failure
- Arthritis. Bones are under more stress as a result of the increasing tension.
Overeating has a number of negative outcomes, the most common of which is the practice of eating more food than is necessary. Pain and heaviness in the stomach, tiredness, general exhaustion, and headache are symptoms of uncommon overeating.
Ways to curb your hunger.
Stay away from stressful situations.
Stress may result in eating problems. Furthermore, our bodies produce cortisol, a hormone that promotes hunger and leads to overeating and weight gain, when we are stressed. Avoid stressful situations to minimize the chances of you stress-eating.
Diets should not be overdone, and you should stick to a reasonable and consistent eating schedule. To improve satiety, add high-fiber meals (green leafy vegetables, legumes) and high-quality protein foods (eggs, poultry, legumes, fish, shrimp) at every meal. If you’re still hungry after a meal, have a nutritious snack, such as a handful of almonds, a glass of yogurt, or an apple.
Lack of sleep causes an increase in the “hunger hormone” ghrelin and a reduction in the “satiety hormone” leptin, according to the Harvard Journal of Health. Other sleep research has shown that getting too little sleep leads people to consume more fats and carbs.
Although exercise does lower hunger, not all types of physical activity do so. High-intensity exercise, such as anaerobic exercise, has been discovered to boost the activity of particular neurons in the arcuate nucleus of the hypothalamus, resulting in a reduction in hunger.