Have you ever felt unusually irritable when haven’t eaten anything in a while? This relatable experience is often referred as “hangry”. The occurrence of this phenomenon is due to physiological and biochemical changes which happens due to hunger, and significantly affects our emotional state. Dive in to find out the science behind “hanger”, and tips to prevent “hanger” effect.
Why do we get “hangry”
1. Hunger amplifies stressors
- People have less capacity to manage stress when they feel hungry.
- Hunger reduces the energy for mental activity, making people prone to anger.
2. Low blood sugar levels
- Blood sugar levels drop as people get hungry.
- Low levels of sugar can lead to irritability, because it is the primary source of energy for the brain.
- When sugar levels are low, the body releases adrenaline and cortisol, which causes anxiety and anger.
3. Early humans instinct
- Early humans had to fight for food most of the time to ensure survival.
- Getting angry and aggressive when hungry, was an advantage for early humans.
- This instinct might have developed in our DNA, and is still present these days.
How to prevent “hanger” effect
1. Healthy diet
- Incorporate in your diet healthy fats which are often found in nuts, olive oil, and avocados.
- Include sources of protein such as eggs, meats, and beans. Protein helps you stay sated for longer.
- Limit caffeine, because it can trigger hunger.
- Eat healthy snacks such as fruits and nuts in between meals to prevent extreme hunger.
2. Stay hydrated
- Drink water regularly, because dehydration can cause irritability.
3. Avoid overeating
- Eating large meals can affect your mood by causing imbalances in your blood sugar levels.
- Avoid waiting till you feel extremely hungry to eat, this will help avoid overeating.
Takeaway
Understanding the phenomenon of “hanger” helps us realise the importance of maintaining a healthy diet, and improving the eating habits. By following our tips you will improve your quality of life, and emotional wellbeing.
