2023-09-12 07:49:31
[Ming Pao News]Hangry has been officially included in the Oxford English Dictionary. One word contains the meanings of hunger and anger. Does hunger really affect people’s mood? (Editor’s note: Hunger is closely related to blood sugar levels! Some experts pointed out that when hypoglycemia occurs, some people experience different symptoms such as headaches, dizziness, and cold sweats. These discomforts are the body’s warning signals, reminding us to take action and replenish energy as soon as possible. If Inability to meet needs in a short period of time may lead to stress, which in turn worsens irritable moods… Urban people eat irregularly. Don’t think that skipping a meal or a half meal is normal, or it may cause a series of adverse reactions. In addition, Some nutritionists point out that three types of people are more likely to be hungry: obese people, people with excessive body fat, and people who are on a diet to lose weight. Why?)
Sustaining short-term starvation will not have long-term effects on the body, but if you continue to go without food, the body will deplete its reserves, including mobilizing energy from muscle and fat, causing muscle loss. (champja@iStockphoto)
hangry Hungry-induced hypoglycemia stimulates two hormones in the body to prepare for war: rapid heartbeat, increased blood pressure, increased stress, and worsened mood
Earlier, a college student in Taiwan suspected that he had a conflict with the store because he “didn’t have enough to eat” and posted negative reviews online, which subsequently caused controversy. Does hunger really affect people’s mood?
Hunger is closely related to the level of blood sugar. Glucose in the blood provides energy to the body. Psychiatrist Ho Haoxian pointed out that when the body senses low blood sugar, it will send information to the brain to analyze the current situation and come up with a solution. The brain will send out a warning signal that energy is needed, stimulating the secretion of the stress hormones cortisol and adrenaline. These two hormones cause a brief rise in glucose levels in the blood to meet urgent energy needs.
Ho Haoxian (provided by interviewee)
Ho Haoxian pointed out that the two hormones will also put the body into a state of preparation, making the heartbeat accelerate, blood pressure rise, and make you very sensitive to things around you. It is human nature to seek food when hungry, so failure to satisfy needs within a short period of time may lead to stress and worsen irritable moods.
Effects on blood sugar – Hunger is closely related to blood sugar levels. Low blood sugar causes the secretion of stress hormones, putting the body into a state of preparedness or becoming irritable. (Dusan Ilic@iStockphoto)
Related reading: Can hugs help stabilize mood, lower blood pressure and heart rate, increase immunity, and increase happiness?Related to hug hormones and amygdala
Sensitive to things Hunger makes you impatient
After physiological changes, hunger can also affect emotions, such as making people feel impatient. Psychiatrist Mai Yong then mentioned that this kind of anger caused by hunger not only affects the individual, but also affects the people around him, driving them to help find food as soon as possible to stabilize the mood of the hungry person. The most common example is that babies cry when they are hungry, which can easily make people around them feel anxious or have other negative emotions, prompting them to provide food as soon as possible to calm the baby’s mood.
Huang Tianlang, Honorary Clinical Assistant Professor of the Department of Internal Medicine and Therapeutics of CUHK and a specialist in gastroenterology and hepatology, pointed out that different people have different sensitivities and responses to stress hormones, so they will have different reactions when they are hungry.
Mai Yongjie (provided by the interviewee) Huang Tianlang (provided by the interviewee)
Hypoglycemia causes headaches, dizziness, and cold sweats to replenish energy and increase blood sugar
Mai Yong added that when hypoglycemia occurs, some people experience different symptoms such as headaches, dizziness, and cold sweats. These discomforts are warning signals from the body, reminding us to take action and replenish energy as soon as possible. This is a protective mechanism. Therefore, it is recommended that people who are prone to hypoglycemia or suffer from hangry frequently carry foods that can help increase blood sugar, such as biscuits and candies. When you find yourself feeling anxious or physically unwell due to hunger, try to meditate, focus on your current feelings, and slowly adjust your emotions.
Mobilize reserve supplies to cause “hungry”
Ho Haoxian reminded that after a hypoglycemia warning occurs, the body can use other sugars to resist it in the short term. If the body recognizes that it cannot take in food in the short term, it will mobilize other reserves as supplies, such as fat, muscle, etc., which can temporarily increase blood sugar levels. When the brain senses that blood sugar has risen, the feeling of hunger will disappear, resulting in a common “hungry” phenomenon. In this case, you no longer feel hungry after being hungry for a while. In addition, when you concentrate, your brain will suppress the feeling of hunger. For example, during a war, soldiers need to maintain high concentration for a long time. Their hunger and pain sensations will be temporarily suppressed and they can focus on responding to crises. However, being starved for a long time will cause the body to continue to use up its reserves, which may lead to muscle loss in the long run.
Overeating – Hunger causes stress, which leads to the urge to eat high-calorie foods, making it easy to overeat all at once. (champpixs@iStockphoto)
Eating irregularly may cause gastrointestinal discomfort and may lead to overeating
When I am busy with work on weekdays, I have no regular meals, and sometimes three meals become two meals, or even one meal a day. Will not eating regularly have any impact on the gastrointestinal tract?
Everyone’s eating habits are different and cannot be generalized. Huang Tianlang said that if you have three meals on a regular basis and suddenly do not eat at the usual time for a day, the gastric acid secreted by the habitual time will accumulate, which may cause gastrointestinal discomfort. However, people who often eat irregularly and have irregular gastric acid secretion may not necessarily feel uncomfortable.
However, hunger can cause stress. The body will respond to stress hormones and want to consume a lot of energy. It is easy to have the urge to eat high-calorie foods, or to eat too much at once. “It’s like sometimes being too hungry and craving for a hamburger meal.” . Huang Tianlang continued to point out that the intestines and stomach may not be able to digest a large amount of food in a timely manner after being empty for a period of time, especially greasy food, which may lead to gastric bloating and acid reflux. Therefore, it is recommended to try to eat three meals on time, do not hold back hunger, replenish energy in time, and try to avoid overeating after hunger.
Related reading:[World Obesity Day]Effective weight management and diet are the key (hygiene prescription)
Remind diabetic patients that not eating at night may cause hypoglycemia during sleep
When it comes to blood sugar, it is easy to think of diabetic patients. Huang Tianlang specially reminds diabetic patients to eat regularly. The body has a mechanism to deal with hypoglycemia. It will mobilize sugar from different parts to increase blood sugar. However, some diabetes drugs may suppress this mechanism. Therefore, diabetic patients should develop a stable eating pattern to balance the effectiveness of the drugs, especially if they do not eat at night. Hypoglycemia while eating or sleeping, or not being aware of it, can lead to serious long-term sequelae, such as brain damage.
Know more: Why are you always hungry?Insufficient fiber and protein intake
Why are you always hungry when you are clearly full after three meals?
“If you often feel hungry, you need to examine whether your daily diet is insufficient in protein and fiber.” Registered dietitian Luk Zhaolin pointed out that food containing protein or fiber is generally difficult to digest and stays in the stomach for a longer period of time. It falls into the intestines quickly, making people feel full easily and will not make people feel hungry easily.
Eat a balanced diet – A meal that contains enough protein and fiber, coupled with whole grain carbohydrates such as quinoa, can help you feel fuller longer while eating a balanced diet. (File picture)
There’s a reason why you’re often hungry: Lack of protein and eating fiber can help increase appetite-suppressing hormones
“Studies have shown that people who do not consume enough protein have 50% more desire to have a midnight snack than people who consume enough protein. In addition, when fiber is consumed, especially water-soluble fiber, the secretion of hormones that help suppress appetite is increased.”
If the three meals are mainly refined carbohydrates, such as white rice, white porridge, noodles, etc., they lack fiber and are easy to digest. “Especially if you eat a large amount of rice or noodles, the body will digest it quickly, blood sugar will rise sharply, and the body mechanism will release insulin. Hypoglycemia, this “up and down” fluctuation in blood sugar, makes people feel hungry easily.”
On the contrary, some whole grain carbohydrate foods, such as wheat bread, brown rice, red rice, etc., contain more fiber. “If you add some whole grains to white rice, whether it is oatmeal or the popular quinoa, red rice, brown rice, etc. Food ingredients will help produce and prolong the feeling of satiety.” Therefore, he suggested that a meal should contain three elements: whole grains, protein (such as meat, fish, tofu) and fiber (such as vegetables). In theory, you can avoid feeling hungry often, and you can also do it. Eat a balanced diet and absorb enough nutrients.
People who are obese, have too much body fat, or are on a diet to lose weight are prone to hunger. Too much lean body mass makes it difficult to feel full.
In addition, Lu Zhaolin pointed out that obese people or people with excessive body fat have too much of the hormone (leptin) that controls appetite in the body, which actually increases resistance and makes it difficult for people to feel full, so they will eat more and more, causing Vicious cycle. Another type of people who are prone to hunger are those who are on a diet to lose weight, because when the body is hungry for a period of time, it will be particularly eager to eat high-sugar and high-fat foods, and even binge eat uncontrollably; this may also be a physical sensation. Energy is insufficient and high-calorie foods need to be supplemented. If you go back and forth between dieting and binge eating for a long time, your body will absorb excessive amounts of fat and sugar, which can lead to different chronic diseases, such as heart disease, diabetes, etc. He further reminded, “In adolescence, especially women, if they are extremely hungry and often do not eat, and then suddenly overeat because of hunger, it may easily lead to mental illnesses such as eating disorders and anorexia.”
Lu Zhaolin (provided by interviewee)
Related reading:[Diabetes]High blood sugar increases the chance of stroke by 2 to 4 times. Learn about 11 risk factors for stroke and 10 tips for controlling three highs and preventing them.
Text: Chen Zhenji, trainee reporter Lei Jingyi
Editor: Liang Xiaoling
Art: Zhang Yuqi
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