Is It Emotional Hunger I Feel Or Physiological Hunger?
Can our bodies be wrong when we feel the need to eat? It is very important to determine what the hunger you feel is. If you are an emotional eater, it is very difficult to understand that this is emotional hunger. When you experience a negative situation, your body reacts physiologically and there is a loss of appetite. Your body wants to solve this negative situation by eating. You tend to reduce or suppress hunger by using food to reduce emotional stress.
In physiological hunger, the person gets hungry gradually. This sign of hunger can manifest itself with some symptoms such as fatigue, low energy, irritability. But when it comes to emotional hunger, the person suddenly feels hungry and the feeling of satiety disappears. These people stick to a single food or want to consume high-sugar foods. People who feel physiologically hungry tend to consume more healthy foods, and when they get enough, they reach satiety.
People with emotional hunger see eating as a tool when they are angry, when they feel the need to relax, or even when they are happy. They devote themselves to food to suppress the emotion they are in at that moment and to get instant pleasure. With this emotional orientation, the person prefers food with excessive fat, sugar and high carbohydrates.
Studies have shown that people with emotional hunger consume high fat and k. He states that hydrated foods affect the hypothalamic pituitary adrenal system and impair the stress response and cause an improvement in the mood of the individuals. However, this recovery moment is short-lived and takes its place into a more painful period.
What does this mean ?
If you are an emotional eater, there will be feelings of regret, sadness, and guilt after consuming food. If you have these symptoms, you are an emotional eater and how can you control it? Let’s talk about these.
Be aware! We should see food not as a tool, but as a source of energy for our body. When the food attack comes, the person should first review what he ate during the day and when he ate and his current mood. For this, he can keep a diet diary and take notes along with how he feels about what he ate. (This will make you aware.) If he really needs food, he should consume it.
Take your time! Emotional eaters especially feel lonely, depression, and high stress. For these types of situations, the person needs to take time for himself and find an activity that he will enjoy. When eating attacks occur, the person can write, take a walk, paint, etc.
Pay attention to your sleeping pattern! Hormones related to appetite and sleep, such as the hormone ghrelin, cause more food intake during the day. Therefore, it is very important to sleep 6-8 hours.
Rework the kitchen of your home and the drawers of your office! Be careful to have healthy foods at hand, as emotional eaters will have sudden attacks of eating. Healthy alternatives such as nuts, fruit, dried fruit will save you from regret.
Remember, it’s not your stomach that’s hungry, it’s your emotions. Have a healthy day 🙂
İnalkaç S., Arslantaş H. ‘Emotional Eating’ Archive Literature Review Journal . Archives Medical Review Journal 2018;27(1):70-82 doi:10.17827/aktd.336860
Wansink B, Cheney MM, Chan N. Exploring comfort food preferences across age and gender. Physiol Behav. 2003;79:739-47