Do you struggle with varying hunger levels and sudden cravings? In this recent Facebook video, I delved in to the topic of appetite and hunger, discussing the key physiological influences at play.
Understanding these factors empowers you to make balanced choices; you can begin to unpick old unhelpful beliefs about food and dieting and start to reconnect with your appetite cues, leaving guilt and shame behind.
When it comes to influences on our appetite, there's a whole range of factors to consider. The pleasure of taste, texture, and smell can ignite our hunger and cravings. Environmental factors, such as seasonal changes, might even make us crave specific types of foods. Our surroundings and what's readily available can also influence our desires. And let's not forget the psychological and emotional side of things—stress, mood states, unmet needs—they all have their say in our hunger and appetite.
However, I’m primarily focusing on the physiological aspects here—the nitty-gritty of how our bodies signal hunger and satisfaction. Understanding the science behind it can demystify those confusing moments and empower us to make informed choices.
Let's start with the stomach. When we eat, our stomach stretches, activating receptors that send signals to our brain. Enter the chemical called CCK—a messenger that tells us we're beginning to feel satisfied, not necessarily full. Because, let's be honest, feeling full doesn't always equate to feeling satisfied. Our gut produces other fascinating peptides that contribute to this process too.
Now, let's meet the hormones—leptin and ghrelin. Leptin, the appetite hormone, helps us recognise when we're full. It's influenced by our adipose fat, playing a role in regulating hunger. On the flip side, ghrelin is the hormone that tells us we're hungry. These hormones are affected by various factors, including sleep quality. So, if you're not catching enough Z's, don't be surprised if this is heightening your hunger and cravings.
Stress—a formidable force that impacts us in countless ways—also makes an appearance in our appetite story. Glucagon surges when we're stressed, leading to a drop in blood sugar levels. In response, fats and sugars are released into the blood as an energy source. Stress can even influence our dopamine levels, adding another layer of complexity. For some, stress may lead to loss of appetite, but for many, it triggers intense cravings.
And we can’t forget oestrogen. When oestrogen levels drop—during menstruation or the menopause journey—our serotonin levels take a hit too. Serotonin, the "feel-good" brain chemical, plays a significant role in regulating mood and happiness. When oestrogen dips, it can cause unstable blood glucose levels, increased cravings, and amplified appetite. It may even contribute to impulsivity. So, if you notice intense cravings or struggle with binge eating, consider where you are in your cycle or if the perimenopause is playing a role. When endorphins, (the brain chemicals that help to improve our mood and cope with pain and stress) drop, we may also find ourselves yearning for fat and sugar.
And what about the impact of dieting itself? Believe it or not, restricting food can affect our brains. It triggers the release of neuropeptide Y (NYP), which in turn increases our cravings for carbohydrates.
However, there is good news. When we nourish our bodies with a balanced and adequate diet, we can find relief from persistent hunger and overpowering cravings. It's all about giving our bodies what they truly need. By providing an array of nutrients, we can stabilize our blood sugar levels, support serotonin production, and maintain optimal hormone balance.