Tuesday, October 20

8 reasons why you’re always hungry

Is your stomach insatiable and you feel hungry all the time? Do you get hungry again just a little while after eating? We put forward some of the main reasons behind your voracious hunger. Don’t worry, having a tapeworm in your gut is one of the least likely options that you feel hungry for all the time. However, spending too much time on Instagram, neglecting your sleep hygiene or not choosing the foods that make up your diet well are some factors of your unbridled appetite. If you are always hungry and this is a cause for concern or you fear that it may be related to some disorder in your body or health problem, we explain the main reasons behind the phenomenon. 8 reasons why you’re hungry all the time You go to bed very late and sleep little: If you sleep poorly and in a disorderly way, your circadian cycles are altered and with them, hunger hormones. That is, ghrelin increases while leptin -which is what contributes to the feeling of satiety- sinks. Plus, poor sleep leads to increased blood levels of a chemical that makes eating more enjoyable, according to a small University of Chicago study published in the journal Sleep in 2016. Don’t eat a bad breakfast or breakfast: Researchers from the University of Missouri found that women who ate a high-protein breakfast felt less hungry and fuller throughout the morning, and even ate fewer calories for lunch, compared to those who skipped breakfast or based it on simple carbohydrates. Other research published in the American Journal of Clinical Nutrition in 2013 showed that a healthy breakfast, especially one rich in protein, reduces brain signals that control food motivation and reward-driven behavior. In short, they can fight cravings and increase satiety. You lack fat: Of course, you are right to avoid processed foods, saturated versions, and trans fats, but healthy fats are a must-have macronutrient in your diet. Similar to protein and fiber, it can also help you feel full by slowing the emptying of the stomach and triggering the release of hormones linked to satiety. In this way, increase the consumption of olive oil, nuts, seeds or avocados. The American Heart Association recommends that healthy adults limit fat to 20 to 35% of total daily calories (or 44 to 78 grams for a 2,000 calorie diet). You need to drink more water: Hunger pangs often do not point to appetite, but indicate that you are thirsty. When you experience a craving, try to drink a glass of water first and perceive the sensations of your body. Staying hydrated can also help you control appetite and weight, according to a study published in the Journal of Human Nutrition and Dietetics in 2016. Scientists at the University of Illinois at Urbana-Champaign studied the eating habits of more than 18,300 adults and found that the majority of those who increased their daily water intake by one, two, or three cups cut up to 205 calories a day, and reduced their intake of saturated fat, sugar, sodium, and cholesterol. You are exposed to permanent stress: High levels of the hormone cortisol trigger hunger hormones, in addition to producing glucose and increasing insulin resistance – and therefore, an increased risk of type 2 diabetes. When blood glucose is high but insulin does not work normally, hunger increases, because the body thinks cells are starving. Try the following relaxation and meditation techniques. You eat white bread (and other simple carbohydrates): What are you waiting for to switch to complex carbohydrates? They contain more fiber, are richer in nutrients, are slow to absorb and are healthier. Opt for pasta, bread, or brown rice. A study published in BMC Public Health in 2014 that tracked the eating habits and weight of more than 9,200 Spanish university graduates for an average of five years, revealed that those who ate only white bread were more likely to be overweight or obese than those that favored whole wheat bread. You wait too long between meals: Four to five hours apart is the right thing to do. If it’s going to be closer to six hours, you should have a healthy snack on hand. Eating on time allows you to better recognize hunger and satiety signals, as well as fully digest complex carbohydrates and protein, which improves your metabolism. Your meals should be balanced with nutrient-dense foods like whole grains, fruits and vegetables, dairy, and lean proteins. Your social networks are full of photos of food: A scientific review published in the journal Brain and Cognition in 2016 suggests that when we see an attractive image of food on social networks, blood rushes to the parts of our brain associated with taste. In this way, we want to eat even though we don’t feel physically hungry. This article was published on TICbeat by Andrea Núñez-Torrón Stock.

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