There are many times when we don't realize it and we eat out of emotion rather than physiological need. The pandemic phase in which we live has greatly altered our lifestyles and significantly increased the number of cases of people eating more and consequently gaining weight.
Hunger is the name given to the physiological sensation by which the body realizes that it needs food to maintain its activities inherent to life. In a "non-scientific" way, but more based on clinical practice, some authors highlight various "types of hunger", such as:
- Physiological hunger - there are physiological signals that make us feel hungry, which we already recognize and which motivate us to eat calories in order to meet our energy needs.
- Social Hunger - scientific research has suggested that when we eat together, we eat more and only because "food is available". This situation is justified because we focus our attention on socializing and allow our brain, which by nature has a tendency to eat, to "go into autopilot". On the other hand, we tend to unconsciously imitate the behavior of others, which can also lead us to eat more than necessary;
- Specific Hunger - this is related to pleasure, to the desire to taste a specific food and transports us to very specific situations, such as going to Belém to eat a pastel de Belém or to Sintra to eat a travesseiro;
- Emotional Hunger - when there are emotional stimuli that incite us to eat, usually in large quantities, and mostly sweet, fatty or crunchy foods.
What is this Emotional Hunger, anyway?
Emotional hunger is triggered by a desire or need to eat, which is difficult to control and is accompanied by the feeling that it must be satisfied immediately and is usually only satisfied by eating high-calorie, high-sugar, high-fat and crunchy foods. It also triggers a behavior of eating that continues even after the feeling of being full has passed.
Emotional hunger can be triggered, consciously or unconsciously, as a means of avoiding painful emotions or as a way of obtaining consolation, a "refuge" and calming down. It also allows immediate release of tension, anger or frustration. Episodes of food intake motivated by emotional hunger are usually followed by suffering due to the lack of control and the perception that weight may increase.
Strategies to fight Emotional Hunger
- Become aware and recognize that you eat emotionally. This awareness will be the first step towards overcoming this eating behavior.
- Try to understand what triggers your emotional hunger. This is the next step to understanding the problem and finding more appropriate ways to deal with the emotional difficulties that cause it;
- When you anticipate or are facing an episode of emotional hunger, try to take your mind off thoughts of food;
- Avoid going shopping when you feel most angry, stressed or depressed, to prevent these emotions from triggering the purchase of "comfort foods";
- Avoid restrictive diets, as these lead to calorie deficits which often trigger greater emotional responsiveness and a greater desire for calorific foods.
- Try to get enough sleep and rest, as tiredness and fatigue can make it difficult to control dysfunctional eating behaviors and lead you to eat more for energy;
- Occupy yourself with some task or activity that allows you to keep your mind off food, such as going for a walk, phoning a friend or reading a book;
- Exercise regularly and enjoy its physical and psychological benefits;
- Practice relaxation exercises. Meditation and yoga can help you better manage the stress and worries of daily life;
- Develop a social support network so that you have someone to talk to and/or vent to at critical moments.
The importance of food in controlling hunger
Food plays a crucial role for our bodies in the first instance and in cases of emotional hunger you should opt for a calming diet:
- Avoid processed / industrialized foods;
- Favor vegetables and fruits such as passion fruit, kiwi, oranges, cherries and dark green vegetables such as cabbage, spinach and broccoli. Vegetables and fruit are rich in vitamins, minerals and flavonoids, which are substances with high antioxidant power and help to reduce blood pressure, relax and combat stress;
- Favor foods rich in omega-3 and protein. Tuna, salmon, sardines, linseed and chia seeds, walnuts and egg yolks are rich in omega-3 fatty acids and help control cortisol levels and participate in the formation of neurons. They are important for the transmission of nerve impulses, helping to improve memory.
- Eat foods with tryptophan - eggs, nuts, chocolate, fish, turkey, among others. Foods rich in tryptophan help combat stress because they increase the production of serotonin, a hormone that gives a feeling of well-being and helps you relax;
- Drink calming teas such as chamomile or passion fruit;
- Avoid sugar;
- Eat foods rich in vitamin B, such as lettuce, avocado, peanuts, chestnuts, walnuts and whole grains, including wholemeal bread, rice and oats. B vitamins help to produce energy in the body and improve the functioning of the nervous system, helping you to relax;
The importance of assessing and balancing the hormonal profile
A hormonal deficit can be responsible, among other symptoms, for an increase in appetite and consequently for excess weight or even thinness. The hormones related to the hunger pattern are:
- DHEA
- Pregnenolone
- Melatonin
- Estrogens
- Progesterone
- Testosterone
- T3 and T4
The main hormonal changes that trigger hunger are:
- Adrenal fatigue - lack of energy, lack of muscle, dysregulation of sugar levels, among other symptoms;
- Estrogen dominance - lack of energy, bloating, breast tension, weight gain, among other symptoms;
- Clinical and subclinical hypothyroidism - lack of energy, bloating, weight gain, among other symptoms.
The role of hormones in regulating hunger is indeed essential, which is why the hormone profile should be analyzed through laboratory tests and, if necessary, hormone supplementation should be carried out as appropriate for each situation. Bioidentical hormone supplementation is one of the valid options in this therapy. However, for those who can't or don't want to resort to hormone modulation, there are vitamin and mineral supplements that can help.
The role of vitamin and mineral supplementation in regulating hunger
Deficiencies of certain vitamins and minerals can contribute to poorer hunger regulation. Deficiencies should be assessed and then prescribed individually.
Do you want to manage your hunger and weight?
