It seems your stomach missed the memo that you ate less than an hour ago.
You’re already feeling peckish.
Practically on autopilot, your body heads back into the kitchen to find something that might appease the hunger pang. You seem unable to fight the urge.
Or can you?
The good news is that if you can identify where it comes from, you may be able to resist the munchies.
From a medical perspective, the following five factors may be behind your constant cravings:
- Poor diet – It goes without saying that what and how much you eat will affect your hunger levels throughout the day. A study published in the journal Frontiers in Nutrition found that eating foods high in sugar, particularly fructose, can lead to increased appetite. The same is true for foods high in salt. An article by Jennifer Berry in Medical News Today (medically reviewed) adds that not eating sufficient protein, or having a lack of fibre in one’s diet, may lead to food cravings between meals too.
- Your mental state – A systematic review on 14 different studies published in the World Journal of Biological Psychiatry confirmed that “binge eating disorder and depression” have strong correlations and are often reciprocal to one another. According to a Healthline article by Ana Gotter, cognitive behavioural therapy (CBT) can be helpful in terms of immediate and long-term management of emotional eating, which the medically approved article suggests may be linked to depression and anxiety related disorders.
- Lack of sleep – Sleep-deprivation and insomnia are known to be catalysts for a range of health problems, including obesity and diabetes. According to a study published in the journal Nature and Science of Sleep, overeating may be triggered when the body is sleep deprived due to increased metabolic demands, disruptions in circadian rhythms and proinflammatory responses.
- Hormones – Appetite control can be at the mercy of our hormones. Explained by Dr Shanna Levine in an article for The Healthy, there is a hunger hormone called ghrelin that is produced in higher levels when we are stressed, and a hormone called leptin that tells the body when it is full. Some people may develop leptin resistance, which may result in a person not feeling full after a meal. Other hormonal imbalances due to medical conditions like thyroid problems, and menopause – can also lead to increased appetite and weight gain, says Dr Levine.
- Use of medication – According to The University of Rochester Medical Center, certain drugs includinganti-depressants, anti-psychotics, steroids, epilepsy medicines and even diabetic medications may lead to overeating and unwanted weight gain. If you are taking chronic medication that appears to increase your appetite, discuss treatment choices with your doctor.
Still hungry?
Enjoy a guilt free takeaway from this article by considering what you can do to help yourself, whether it’s making an appointment to see a dietitian, seeing a qualified health professional for advice, getting more sleep or a combination of all the above. Ready to take the next step toward better health? If you’re unsure where to start, email hayley@keepevolvingsa for personalised guidance and support. Let’s work together to create a plan that works for you!
References
Berry. J. 17 reasons for always feeling hungry. Available at Medical News Today [online] https://www.medicalnewstoday.com/articles/324523
Gotter. T. (2017) Coping with depression and overeating. Available at Healthline [online] https://www.healthline.com/health/depression-and-overeating
Konttinen. H. (2019) Depression, emotional eating and long-term weight changes: a population-based prospective study. Available at the International Journal of Behavioral Nutrition and Physical Activity [online] https://ijbnpa.biomedcentral.com/articles/10.1186/s12966-019-0791-8
Laliberte. M. (2020) 10 Medical Reasons Why You’re Always Hungry. Available at The Healthy [online] https://www.thehealthy.com/nutrition/always-hungry-medical-reasons
Lowette. K. (2015) Effects of high-fructose diets on central appetite signalling and cognitive function. Available at Frontiers in Nutrition [online] https://www.frontiersin.org/articles/10.3389/fnut.2015.00005/full
Medic. G. (2017) Short- and long-term health consequences of sleep disruption. Available at Nature and Science of Sleep [online] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130/
Rocha. A. et al. (2010) Binge eating disorder and depression: A systematic review. Available at The World Journal of Biological Psychiatry [online]
https://www.researchgate.net/publication/41893510_Binge_eating_disorder_and_depression_A_systematic_review
When Your Weight Gain Is Caused by Medicine. Available at The University of Rochester Medical Center [online]
https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=56&contentid=DM300