Hunger pains: why do they occur and the right way to avoid them?

The feeling of hunger is commonly a response to an “empty stomach”. It can manifest as an odd feeling within the pit of the stomach, a noise coming from the abdomen and even colic.

However, hunger will not be the one reason behind this symptomatology. You also needs to consider the standard of the last meal eaten, sleep deprivation, dehydration, medication use and stressful situations.

The feeling of hunger is brought on by the discharge of the hormone ghrelin. The best strategy to avoid them is to deal with your eating habits.

Why does the sensation of hunger occur?

The feeling of hunger occurs in response to the hunger hormone, or ghréline. After going several hours without eating, the stomach releases this substance to organize for the arrival of food. In itself, it stimulates the brain to extend the sensation of hunger.

Ghrelin also promotes the discharge of stomach acid and digestive enzymes.

In addition to the hormonal factor, mechanics should be taken into consideration on this pain. The stomach, being a muscular organ, can stretch and contract. After eating or drinking, it stretches and provides a sense of fullness. However, when empty it might be folded up.

The contraction generates a form of colic, the intensity of which varies from one person to a different.

Also, within the absence of ingestion, there isn’t any neutralization of gastric acids which can be contained in the stomach. As a result, irritation of the mucous membrane occurs. This, coupled with the contraction of the partitions, results in feelings of hunger.

Clinical manifestation of the sensation of hunger

The feeling of hunger may manifest as a sense of emptiness, colic or stomach contractions. There may additionally be grunting or rumbling sounds within the abdomen.

Other associated symptoms are:

• Cravings for certain foods.
• Ravenous feeling of hunger.
• Stomach pains.
• Irritability.
• Dizziness.

Hunger will not be the one cause

Although they’re often known as “hunger pains”, this will not be the one associated cause. Below we outline common situations that could cause stomach upset and confusion.

Food quality

Ghrelin and insulin interact. When insulin falls, ghrelin is released and hunger is triggered. For its part, ghrelin stimulates insulin secretion by the pancreasso adequate levels of it are considered protective against metabolic diseases.

This is why, if only refined sugars and easy carbohydrates are consumed, there’s a pointy rise in insulin levels with a subsequent rapid fall as well. Thus, ghrelin increases its concentration, producing feelings of hunger.

This is why diets high in easy sugars don’t cause satiety.

Sleep deprivation

In study carried out in 2016, Sleep deprivation has been shown to cause a rise in hormones that stimulate appetite. Since then, the necessity to eat refined sugars, more sodium and saturated fats increases within the context of poor night’s rest.

Additionally, sleep can be related to the regulation of ghrelin and leptin, which is linked to satiety. Not only that. Sleep deprivation produces high levels of cortisol which result in more hunger.

In response to provocative stimuli

Feelings of hunger may occur in response to smells or images of foods that stimulate the appetite or “makes the mouth water”, even after eating. The same response occurs as if the stomach were empty.

Hunger pain in stressful situations, depression or anxiety

It is common that in situations of stress or high emotional load, feelings of hunger arise. To differentiate them from a real must eat, we must consider the associated noise. In stressful situations, there will likely be no classic stomach growling.

It is barely when the stomach is empty that the noises are heard.

Here it’s also value mentioning the interaction between physical pain and hunger. When there’s chronic pain that generates stress, it is feasible for the body to develop hunger as a way to counter discomfort. Some animal research showed the anti-inflammatory power of starvation on neuronal circuits.

Drugs

The use of certain medications, reminiscent of antidepressants and hypoglycemic medications, could cause feelings of hunger. Therefore, patients treated for depression or diabetes are at greater risk of affected by this symptom.

When these medications are used, if there’s a rise in appetite, the doctor needs to be consulted to substantiate if this could possibly be a possible side effect.

Dehydration

Abdominal pain resulting from dehydration is difficult to distinguish from hunger pain, because they seem very similar. Both contexts are accompanied by irritability, fatigue, dizziness and tremors.

Recommendations to avoid feeling hungry

There are a number of easy measures you may take to forestall this discomfort from occurring:

• Eat at regular intervals: The pattern of ghrelin secretion is linked to the person’s eating habits. So, eating at regular intervals (every 3-4 hours) allows the food to neutralize the stomach acid in time.
• Prepare high-volume, low-calorie snacks: Between predominant meals, it is usually recommended to have low-calorie, but high-volume snacks. Enjoy salads, vegetables in pieces or soups, fruits and green juices.
• Maintain hydration: water can neutralize stomach acid and relieve feelings of hunger.
• Get enough sleep: It is beneficial to have a routine of all the time going to bed and waking up at the identical time, and to attempt to reconcile between 7 and 9 hours per night.
• Avoid eating foods high in refined sugars: It’s tempting sometimes, however the metabolic change they produce can have you hungry again very quickly. Instead, select lean proteins, healthy fats, fruit and veggies. Including dietary fiber in meals helps lengthen the sensation of fullness.
• Practice mindful eating: intentionally give attention to foodtogether with calm chewing, permits you to enjoy eating to scale back feelings of hunger related to psychological or mental health problems.

The feeling of hunger should be monitored

The feeling of hunger normally disappears after eating. It is rare that they require medical consultation.

However, if it recurs over time or is related to other symptoms (diarrhea, headache, fever, vomiting), an expert examination is warranted.

A medium-term problem is that the pain is related to a gastrointestinal condition. It may occur that insufficient amounts of nutrients are consumed. Thus, the recommendation of a nutritionist, based on the essential conditions, could be a priceless assist in correcting habits and developing an appropriate eating plan.