Enas Al-Banna
Sunday, May 14, 2023 03:00 AM
Feeling hungry is a natural sign our body needs food. You may have noticed that when you want to eat, your stomach begins to growl and feel empty. Many other side effects of hunger include headaches, feeling nervous and losing focus.
However, according to the “timesnownews” website, extreme hunger leads to overeating, which in turn causes a large number of health problems that include weight gain, obesity and chronic diseases such as diabetes, heart disease and high blood pressure.
According to health experts, there are several underlying and important causes of these issues that need attention if you are suffering from any of these issues.
Why do you always eat?
Doctors say it is necessary to implement successful strategies to manage hunger and overeating and balance the two to maintain a healthy lifestyle, but for that, you need to know the causes of frequent hunger and the need to eat everything.
Causes of frequent hunger
Some important reasons could be:
Not eating enough protein
According to doctors, protein helps fill you up for a long time, thus curbing appetite. This nutrient has hunger-reducing properties that work by increasing the production of hormones that signal satiety.
A study published in the National Library of Medicine concluded that people who consumed 25 percent of their calories from protein for 12 weeks experienced a 50 percent reduction in their desire for late-night snacking.
Experts recommend eating protein-rich foods such as meat, poultry, fish, eggs, milk and dairy products, legumes, seeds and whole grains every day.
low fibre
Eating a good amount of fiber is very important for the normal functioning of the body and vital organs. If you are not eating enough fiber, it must be digested in the long term.
Consuming plenty of high-fiber foods like fruits, vegetables, nuts, seeds, legumes, and whole grains can help manage hunger well. High-fiber foods also slow the rate at which your stomach empties and take longer to digest.
Also, according to nutritionists, a high-fiber diet affects the secretion of appetite-reducing hormones and the production of short-chain fatty acids.
Not sleeping enough hours
Sleep is also important to your health. Doctors say a lack of sleep can cause major lifestyle diseases, many of which are fatal.
Sleep helps balance the functioning of the brain and immune system, and getting enough sleep is associated with a lower risk of many chronic diseases such as heart problems and even cancer.
So, if you don’t sleep properly, your body releases ghrelin, which is an appetite-stimulating hormone. The higher your ghrelin levels, the hungrier you will be.
Getting enough sleep also helps ensure adequate levels of leptin, another hormone that promotes feelings of fullness.
Don’t drink the water
Like sleep, water is also essential for the body to be fit, healthy, and cool. Hydration has many health benefits, including boosting brain and heart health and improving exercise performance.
If you do not drink enough water, the body will drain all the energy and feel exhausted. Because of water’s role in keeping you full, you may find that you feel hungry more frequently if you don’t drink enough of it.
Doctors say that a dehydrated person may mistake thirst for hunger.
Ensure proper hydration every day with 6-8 glasses of water whether you are thirsty or not.
You eat a lot of processed carbohydrates
For those who like to eat out, they have to pay a heavy price for their health. According to health experts, refined carbohydrates are highly processed and devoid of any minerals and nutrients.
White flour is a common ingredient used in most grain-based food sources such as bread and pasta. This lacks filling fiber and digests very quickly, leaving you feeling hungry frequently.
To reduce your intake of refined carbohydrates, simply replace them with whole, nutrient-dense foods like vegetables, fruits, legumes, and whole grains.
