Hunger pangs are also called hunger pains. These kinds of pains are a natural reaction to having an empty stomach. They may cause a hollow, or empty sensation in your stomach.
“Hunger pangs are the signal the body's natural need for more food. They can vary in intensity and come up with symptoms such as weakness or light head feeling, which emphasises the body's demand for nutrients,” said Dr Rajiv Chaudhary, MBBS, MD, VMMC, New Delhi.
What Are Hunger Pangs
Hunger pangs are primarily triggered by the body's need for energy. When your stomach is empty, it contracts, causing the familiar rumbling sensation. Hormone ghrelin, which increases appetite, is released in higher amounts when the stomach is empty. Study says that ghrelin can increase hunger by up to 30%.
Also read: Frequent Hunger Pangs: 6 Underlying Causes And Treatment Options
Sometimes, hunger pangs are psychological and triggered by the sight, smell, or thought of food, especially if you're used to eating at specific times.
As per National Library of Medicine, some people also develop pain in response to odours and images. Many people experience a physical reaction to the aroma of freshly baked products or cooking. Images of food on television or online can also make the mouth water.
How To Overcome Hunger Pangs
Take Regular Meals
Eating at regular intervals helps stabilise blood sugar levels, reducing the frequency and intensity of hunger pangs. It’s important to include a balance of macronutrients, proteins, fats, and carbohydrates and micronutrients, vitamins and minerals to keep hunger at bay.
Fibre-Rich Foods
Foods high in fibre, such as fruits, vegetables, legumes, and whole grains, take longer to digest, promoting a feeling of fullness for extended periods.
Protein Intake
Including a good source of protein in every meal can also increase satiety. Proteins take longer to break down in the body, helping you feel fuller longer.
Hydration
Thirst can often be mistaken for hunger. Drinking water regularly throughout the day can help prevent unnecessary snacking. Starting a meal with a glass of water might also help you eat less by feeling fuller sooner.
Don’t Get Distracted While Eating
Pay attention to what and when you eat. Eating slowly and without distraction allows you to recognise your body's fullness signals and enjoy your food more, which can help prevent overeating and reduce hunger pangs.
Also read: Here Are 7 Foods To Avoid During Hunger Pangs
Healthy Snacking
Choose healthy snacks that combine complex carbohydrates with proteins and healthy fats. An apple with peanut butter or a small handful of nuts can provide a quick, satisfying option that helps tide you over to your next meal.
Adequate Sleep
Lack of sleep can interfere with the hormones that regulate hunger, ghrelin, and leptin, leading to increased appetite and more frequent hunger pangs. Ensuring you get enough sleep can help regulate these hormones.
Stress Management
Stress can lead to emotional eating and increased feelings of hunger. Techniques such as deep breathing, meditation, or gentle exercise can help manage stress and reduce stress-related snacking.
When to Seek Help
If you're experiencing persistent hunger pangs despite following a balanced diet, or if you notice symptoms like significant weight loss, fatigue, or other digestive issues, it's important to consult a healthcare professional. These could be signs of an underlying condition that needs medical attention.
The signs your body sends and responds appropriately can help manage hunger pangs effectively, contributing to a healthier and more balanced diet.