Hunger Pains: Why Do They Happen And How To Avoid Them?
In addition to occurring on an empty stomach, it can also be secondary to dehydration or stress. Have you ever felt hunger pangs? We explain them to you.
Hunger pains are usually a response to an “empty stomach.” They can manifest as a strange sensation in the pit of the stomach, a sound coming from the abdomen, or even cramping.
However, hunger is not the only cause of this symptomatology. You must also consider the quality of the last meal consumed, sleep deprivation, dehydration, medication intake, and stressful situations.
Hunger pains happen due to the release of the hormone ghrelin. The best way to avoid them is by taking care of your eating habits.
Why do hunger pangs occur?
Hunger pains occur in response to the hunger hormone or ghrelin . After we have spent several hours without eating, the stomach releases this substance to prepare for the arrival of food. In itself, it stimulates the brain to increase the feeling of hunger. In addition to the hormonal factor, we must consider the mechanical factor in these pains. The stomach, being a muscular organ, can stretch and contract. After eating or drinking liquid, it stretches and gives a feeling of fullness or fullness. However, when it is empty, it can collapse.
Also, in the absence of ingestion, there is no neutralization of the gastric acids that are inside the stomach . Therefore, mucosal irritation occurs. This, combined with the contraction of the walls, leads to hunger pains.
Clinical manifestation of hunger pains
Hunger pains can manifest as a feeling of emptiness, cramps or stomach contractions. There may also be grunting or noises in the abdomen.
Other associated symptoms are the following:
- Cravings for certain foods.
- Feeling of ravenous hunger.
- Heartburn.
- Irritability.
- Dizziness
Hunger is not the only cause
Although they are known as “hunger pains”, this is not the only associated cause . Below we present common situations that can cause stomach discomfort and confusion.
Food quality
Ghrelin and insulin interact . When insulin decreases, ghrelin is released and the sensation of hunger is activated. For its part, ghrelin stimulates the secretion of insulin by the pancreas , so adequate levels of it are considered protective against metabolic diseases.
That is why, if only refined sugars and simple carbohydrates are consumed, there is an abrupt increase in insulin levels with a subsequent rapid drop as well. So ghrelin increases its concentration, producing hunger pains.
Sleep deprivation
In a study conducted in 2016, it was shown that sleep deprivation produces an increase in hormones that stimulate appetite. Therefore, the need to eat refined sugars, more sodium and saturated fats increases in a context of poor night’s rest .
Additionally, sleep is also associated with the regulation of ghrelin and leptin, which is linked to satiety. Not only that. Sleep deprivation produces high levels of cortisol which leads to more hunger.
In response to provocative stimuli
Hunger pains may occur in response to smells or images of food that stimulate the appetite or “make the mouth water,” even after eating . The same response occurs as if the stomach were empty.
Hunger pains in a situation of stress, depression or anxiety
It is common for hunger pangs to occur in situations of stress or high emotional burden. To differentiate them from a genuine need to eat, the associated noise must be considered. In stressful situations there is usually no classic growling of the stomach.
Here it is also worth mentioning the interaction between physical pain and hunger. When there is chronic pain that causes stress, the body may develop hunger as a method to counteract the uncomfortable sensation . Some animal research has demonstrated the anti-inflammatory power of hunger on neuronal circuits.
Medicines
The use of certain medications, such as antidepressants and hypoglycemic medications, can cause hunger pangs . Therefore, patients treated for depression or diabetes are at greater risk of suffering from this symptom.
When using these drugs, in case of increased appetite, you should consult with your doctor to confirm whether it may be a possible side effect.
Dehydration
Abdominal pain due to dehydration is difficult to differentiate from hunger pain , because they present in a very similar way. Both contexts are accompanied by irritability, tiredness, lightheadedness and tremors.
Recommendations to avoid hunger pangs
There are some simple measures that you can apply to prevent the appearance of this discomfort:
- Eat at regular intervals: The pattern of ghrelin secretion is related to the person’s eating habits. So eating at regular intervals (every 3 or 4 hours) allows the food to neutralize stomach acid in time.
- Prepare high-volume, but low-calorie snacks: between main meals, it is suggested to use low-calorie, but high-volume, snacks. Take advantage of salads, vegetables in pieces or in soups, fruits and green juices.
- Maintain hydration: Water can neutralize gastric acid and relieve feelings of hunger.
- Get enough sleep: it is recommended to have a routine of always going to sleep and waking up at the same time, and trying to sleep between 7 and 9 hours a night.
- Avoid eating foods high in refined sugars: it is a temptation at times, but the metabolic change they produce will generate hunger again in a short time. Instead, opt for lean protein, healthy fats, fruits and vegetables. Including dietary fiber in meals helps prolong the feeling of satiety.
- Practice mindful eating: intentionally focusing on food, as well as chewing calmly, allows you to enjoy food to reduce the feeling of hunger that is associated with psychological or mental health conditions.
Hunger pains should be monitored
Hunger pains usually go away after eating. It is rare that they require medical consultation.A medium-term problem is that the pain is associated with some gastrointestinal condition. It may happen that you are not consuming enough nutrients. Thus, the advice of a nutritionist, depending on the underlying conditions, would be invaluable help to correct habits and develop an appropriate eating plan.
