Have you ever felt irritable, short-tempered, and impatient when you’re hungry? If so, you’ve experienced “hangriness,” the state of being both hungry and angry.

It’s a phenomenon that many of us can relate to, but have you ever wondered why we get hangry and how to control it? In this article, we’ll explore the science behind this peculiar feeling and discuss effective strategies to keep hangriness at bay.

The Science Behind Hangriness

Hangriness is not just a simple case of feeling hungry. It’s a complex physiological and psychological response that stems from the way our body and brain communicate during periods of hunger.

When we haven’t eaten for a while, our blood sugar levels drop, triggering a cascade of hormonal and chemical changes in our body.

One of the key players in this process is a hormone called ghrelin. Ghrelin is often referred to as the “hunger hormone” because it stimulates our appetite, making us crave food.

When our stomach is empty, ghrelin levels rise, signaling to our brain that it’s time to eat. However, ghrelin doesn’t just influence our physical hunger; it also has an impact on our mood.

The Link Between Hunger and Mood

Research has shown that high ghrelin levels can affect the brain regions responsible for regulating emotions, such as the amygdala and hippocampus.

These regions play a crucial role in processing emotions and can influence our cognition, behavior, and overall mood. When ghrelin levels rise, it can lead to increased irritability, anxiety, and even anger.

Furthermore, hunger can also impact our neurotransmitters, the chemical messengers in our brain that regulate mood.

Low blood sugar levels can interfere with the optimal functioning of neurotransmitters like serotonin, which is often referred to as the “happy hormone.” When serotonin levels drop, it can contribute to feelings of irritability, mood swings, and even depression.

Stress and Hangriness

Another factor that exacerbates hangriness is stress. When we’re stressed, our body releases cortisol, commonly known as the “stress hormone.” Cortisol can interfere with our appetite regulation and amplify the sense of hunger.

In turn, increased hunger can lead to more significant fluctuations in blood sugar levels, making us feel even angrier and more frustrated.

Moreover, stress can trigger emotional eating or cravings for comfort foods high in sugar and unhealthy fats.

Consuming such foods may provide temporary relief, but they often lead to a subsequent crash in blood sugar levels, worsening the cycle of hangriness and making it harder to control.

How to Control Hangriness

While hangriness can feel overwhelming, there are several effective strategies to help you manage it better. Consider incorporating the following practices into your routine:.

1. Eat Regularly

The best way to prevent hangriness is to maintain a consistent eating schedule. Try to eat meals and snacks at regular intervals to keep your blood sugar levels stable throughout the day.

Include a balance of protein, healthy fats, and complex carbohydrates in your meals to promote satiety and slow down digestion.

2. Plan Ahead

Avoid finding yourself in a situation where you have no food options available when hunger strikes. Plan your meals and snacks in advance, and carry healthy snacks with you, such as nuts, fruits, or granola bars.

Being prepared will help you avoid reaching for unhealthy choices and prevent extreme hunger.

3. Choose Nutrient-Dense Foods

When it’s time to eat, opt for nutrient-dense foods that provide sustained energy and nourishment. Focus on incorporating whole grains, lean proteins, fruits, vegetables, and healthy fats into your diet.

These foods not only support physical health but also contribute to stable blood sugar levels and overall mood regulation.

4. Stay Hydrated

Dehydration can exacerbate feelings of hunger and irritation. Make sure to drink enough water throughout the day to stay properly hydrated.

Carry a water bottle with you as a reminder to drink regularly, especially during hot weather or intense physical activities.

5. Manage Stress

Since stress can intensify hangriness, practicing stress management techniques can help break the cycle. Incorporate relaxation techniques such as deep breathing exercises, meditation, or engaging in activities you enjoy to reduce stress levels.

Regular exercise is also an effective way to boost mood and manage stress.

6. Get Enough Sleep

Sleep deprivation can disrupt your appetite-regulating hormones, including ghrelin and leptin.

Aim for seven to nine hours of quality sleep each night to ensure optimal hormonal balance and reduce the risk of experiencing intense hunger and mood swings during the day.

7. Practice Mindful Eating

Mindful eating involves paying attention to the sensory experience of eating, including taste, texture, and smell. Slow down and savor each bite, allowing yourself to fully enjoy your meals.

This practice promotes better digestion, prevents overeating, and helps maintain stable blood sugar levels.

8. Limit Sugar and Processed Foods

Highly processed foods and those rich in added sugars can cause rapid blood sugar spikes and subsequent crashes, leading to increased irritability and cravings.

Minimize your consumption of such foods and opt for whole, unprocessed alternatives whenever possible.

9. Have Healthy Snacks Handy

Keep a stash of healthy snacks at home, at work, or in your bag to avoid getting excessively hungry between meals.

Snacks like carrot sticks, yogurt, or trail mix can provide a quick source of energy and prevent blood sugar dips that contribute to hangriness.

10. Seek Support

If you struggle with persistently intense feelings of hangriness or have difficulty controlling your emotions related to hunger, consider seeking support from a healthcare professional or registered dietitian.

They can offer personalized guidance, help identify underlying issues, and develop a tailored plan to manage your hunger and emotions.