Missed Reasons #1-#3? Click here.
More Hidden Causes of Your Constant Hunger and Fatigue
While some people may double check to make sure they have their wallet before they leave the house, you make sure you have a snack. And if you forget? Let’s just hope no one is around to witness how hangry you get, and your huge, embarrassing energy crash later.
I’ve got a few more “hunger secrets” for you this week, including the one I mentioned last week that was so easy but you’d never guess.
Hint… see #5.
Did you get it right?
4) THE REASON: You need sleep!
I know you’ve heard this a million times… Getting enough sleep is super-duper important for your health. So are you trying your darndest to get enough?
Aside from being required for the proper functioning of your brain and immune system, it’s also associated with a lower risk of several chronic illnesses, including heart disease and cancer.
But did you know that sleep is also a factor in controlling appetite? It helps regulate ghrelin (the appetite-stimulating hormone), and leptin (the fullness-feeling hormone).
- Lack of sleep leads to increased ghrelin levels and decreased leptin levels, which is why you may feel hungrier when you haven’t slept. Not to mention tired!
- Decreased leptin also makes comfort food more appealing, so get some sleep if you’re trying to avoid that mac ’n’ cheese at your next family gathering.
- Additionally, losing sleep causes your adrenal organs to work harder because your body needs energy, which is another reason you feel hungry. Chronically overworking your adrenals can lead to fatigue, exhaustion, etc.
- Besides stimulating your appetite, not getting enough sleep can cause you to burn fewer calories, lack appetite control, and experience an increase in levels of cortisol, which is your fat-storing hormone. And nobody wants that!
THE SCIENCE
- In one study, 15 people stayed awake for one full night and reported being a lot more hungry during the following day than a control group that got to sleep 8 hours, and they also chose 14% larger portion sizes than the control group.
- Another study suggested that losing sleep might activate the same food parts of the brain as marijuana and give you a case of the munchies.
THE TIPS
- To keep your hunger hormones happy and your hunger levels under control, I recommend striving for 7-8 hours of uninterrupted sleep each night. With your hunger in check and proper sleep, your energy levels will soar!
- Check out my quick One-Day Plan for the Best Sleep Ever.
THE TAKEAWAY
Sleep deprivation is known to cause fluctuations in your hunger hormone levels and may leave you feeling hungry more frequently, even if you don’t actually need to eat.
Both sleep deprivation and frequent hunger can drag down your energy to zombie levels. Say goodbye to your productivity!
5) THE REASON: You’re actually thirsty.
You probably already know that drinking enough water is good for you. It promotes brain and heart health, and helps you optimize your exercise performance. It also keeps your skin healthy and digestive system moving regularly.
Water can be quite filling, and has the potential to reduce your appetite when consumed before meals.
Dehydration, however, can actually feel like hunger. Your body sometimes can’t tell the difference between hunger signals and thirst signals because your hypothalamus regulates both hunger and thirst.
Scientists say that it simply mixes up its signals occasionally. So if you’re still feeling hungry after a meal, you may just be thirsty.
How much water do you need to drink every day?
THE SCIENCE
- In one study, 14 people who drank two cups of water before a meal ate almost 600 fewer calories than those who didn’t drink any water.
- Another study suggests people inappropriately respond to thirst over 62% of the time by eating instead of drinking.
THE TIPS
- Feelings of thirst can be mistaken for feelings of hunger. If you’re always hungry, it may be helpful to drink a glass or 2 of water to find out if you are just thirsty. If you’re still hungry after 30 minutes, eat something.
- To ensure you’re properly hydrated, simply sip water throughout your day. I always take some water with me when I leave the house – even if only for an hour.
- Eating lots of water-rich foods will also contribute to your hydration needs. Try cucumber, zucchini, broths and soups, lettuce, celery, tomatoes, grapefruit, bell peppers, cabbage, and cauliflower (yes, seriously! Apparently it’s 92% water).
- Try flavored water recipes.
- The next time you’re thirsty, don’t reach for that soda or sweet tea. Grab a water instead. Sugary drinks will not quench your thirst, and drinks with caffeine are diuretic. This means they make you thirstier so that you’ll have to drink a ton more water to get the amount you need for optimal health (see Tip #1 above).
THE TAKEAWAY
If you’re hungry all the time, consider your water intake. Are you drinking enough? It is possible that you’re actually thirsty instead of hungry.
6) THE REASON: You’re not getting enough fiber.
Food without a lot of fiber moves through your digestive tract quickly, which leaves you hungry even if you’ve just eaten.
Naturally, consuming high-fiber foods helps to keep your hunger under control and your energy levels steady.
Also, eating foods high in fiber influences the release of appetite-reducing hormones and the production of short-chain fatty acids. Both of these have fullness-promoting effects.
THE SCIENCE
Of the different types of fiber, soluble fiber (fiber that dissolves in water) has been shown to be more filling than insoluble fiber (fiber that doesn’t dissolve in water).
In addition to being helpful for keeping you fuller longer, fiber is also associated with reduced risk of heart disease, diabetes, and obesity. Not too shabby!
THE TIPS
- If you’re eating a diet rich in whole foods such as vegetables, fruits, nuts, seeds, and legumes, you’re going to be getting plenty of fiber for optimal health.
- Be sure to include foods that are excellent sources of soluble fiber, such as flaxseeds, sunflower seeds, hazelnuts, sweet potatoes, oranges, apples, pears, figs, nectarines, apricots, Brussels sprouts, avocados, broccoli, turnips, carrots, etc.
THE TAKEAWAY
If your diet includes little fiber, you may find that you are always hungry. This is because fiber plays a role in reducing your appetite and keeping you full.
Stay tuned for next week’s post with Reasons #7, #8, and #9. One of them is super unusual but super important.
Is this you? Do you have issues with being tired and hungry all the time? Let me know in the comments below – I’d love to hear from you.
Catch up on Reasons #1-#3 here.
If you’re always tired and hungry, and would love some one-on-one nutritional coaching from yours truly, click here.