Excess Hunger: Causes and Cures

              Many disorders, drugs, and situations can induce excess hunger. Some of the more common causes include:

              A lack of sleep (from too much ghrelin, which stimulates hunger; also cravings for high-calorie foods).

              Diabetes (glucose can’t get into some cells). May be accompanied by excess thirst, increased urination, fatigue, blurred vision, poor healing.

              Stress (from increased cortisol; causes cravings for high-calorie foods). Other stress symptoms are fatigue, headaches, sleep problems and being more easily angered.

              Medications including antihistamines for allergies, SSRI antidepressants, prednisone. antipsychotic drugs and medications for diabetes.

              Diets low in protein, fiber, and fat (don’t stay full as long). Carbohydrates increase insulin and that can drop the blood sugar too low, causing rebound hunger.

              Low blood sugar/glucose (hypoglycemia) from prolonged fasting, hepatitis, as a side effect of diabetes medications, and endocrine diseases. Usually accompanied by shakiness, sweating, confusion and/or anxiety.

              Hyperthyroidism (glucose is broken down to quickly). Usually also causes nervousness, heart pounding, weakness, and sweating.

              Artificial sweeteners cause abnormal hunger.  

              Dehydration can be misinterpreted as hunger; accompanied by a dry mouth, urinating less often, and darker urine.

            Boredom and emotional upset can also lead to false hunger.

            Normal hunger is often accompanied by a growling stomach, decreased energy, shakiness, difficulty concentrating, and fatigue. To respond appropriately to hunger, eat when you are hungry but don’t wait until you are dizzy, weak, or shaky. If you wait until you are ravenous, it’s more likely you’ll overeat. Stop eating when you are satisfied but not uncomfortable. Focus on lean protein, high fiber foods and healthy fats when dieting.

References:

Booth, S. Medically reviewed by Ratini, Dr. M. “Why Am I Always Hungry?” Web MD, 9/13/2023.

MacPherson, R., medically reviewed by Habtemariam, A., RDN. “How to Recognize Hunger Signs.” VeryWellFit, content updated as of 4/14/2022.

Coffee

Coffee does contain nutrients. It is rich in antioxidant such as polyphenols, catechins, and flavonoids. Still, the caffeine in coffee is a stimulant and that is not without consequences.

Like many foods and drinks, coffee hasn’t been studied in great depth. Most of the data is from observational studies so it doesn’t allow researchers to draw solid conclusions.

Some of the health benefits from regularly drinking coffee are diminished or even eliminated if non-dairy creamers and/or sugar are added. Non-dairy creamers are still a source of trans fats. These products may also decrease the antioxidants in coffee. 

Caffeine blocks adenosine, a calming brain chemical. That’s also why it can cause insomnia, especially if it is consumed after noon. Women who are postmenopausal and people who are cutting back or stopping smoking eliminate caffeine more slowly. Coffee also increases the stress hormones cortisol and epinephrine.

This stimulant effect of coffee can cause anxiety, panic attacks, nervousness, irritability, and insomnia. All these are more common when drinking more than 3 or 4 cups a day. Those with an anxiety disorder can develop such problems if they drink more than a cup a day.

Coffee doesn’t cause coronary artery disease, but the stimulating effects of the caffeine can add to the workload of the heart. Angina and heart attacks are more common, especially when drinking more than a couple cups a day. It increases the risk of arrhythmias as well. 

It probably doesn’t help prevent diabetes, but does aid in weight loss. Also, it often has a laxative effect, and helps prevent cirrhosis from developing in those with liver disease. There is no reliable evidence that coffee increases the risks of cancer, or that it prevents it. Still, its polyphenols probably do inhibit cancer.

Iron and alendronate (a drug for osteoporosis) absorption are decreased with coffee consumption. It also interacts with some antidepressants, ciprofloxacin, clozapine, lithium, or tizanidine. This is more likely if the individual drinks more than 1 to 2 cups a day.

Coffee is more likely to be beneficial if limited to 1 to 2 cups a day. It does increase alertness and concentration. In a hurry up world, this will keep it on the menu for a long time. Here is a useful You Tube video: https://www.youtube.com/watch?v=hmflDZ30ipc     

References:

Alperet, D., et al. “The effect of coffee consumption on insulin sensitivity and other biological risk factors for type 2 diabetes: a randomized placebo-controlled trial.” American Journal of Clinical Nutrition, 2020/ 111:448.

Bordeaux, Dr. B., and Lieberman, H. “Benefits and risks of caffeine and caffeinated beverages.” Up to Date, June 22, 2022.

Low Testosterone can Harm the Heart

            Low testosterone affects much more than sexual performance. This hormone impacts energy levels, heart function, and even bone health. When levels drop, it is often from things that can be corrected.

             Medication can be given to raise the testosterone level, but it is much more important to find out why the level is low.

What causes decreased testosterone? Poor nutrition is a common contributing factor. Specifically, not enough healthy fats (avocados, olive oil, salmon, etc.), excess carbs (especially sugar). A lack of exercise is another contributing factor. Also, hormones that increase with prolonged stress, such as cortisol. When the cortisol production increases, it use up cholesterol so there is less available for testosterone and other hormones that require cholesterol. Statins lower cholesterol levels so they too can impact making testosterone.

There are other medications that can lower testosterone production. Glucocorticoids such as prednisone, opioids, the antifungal ketoconazole, and various environmental toxins. Alcohol increases estrogen and that too affects testosterone. AIDS, cirrhosis, chronic renal failure, certain autoimmune disorders, COPD, osteoporosis, and diabetes can also impact testosterone levels.

Usually, the same things that cause heart disease and diabetes cause low testosterone production. It should be no surprise that low testosterone is a clue that the individual probably has atherosclerosis (hardening of the arteries) and/or diabetes. There is such a strong association between low testosterone, erectile dysfunction, and heart disease, that many physicians automatically screen for heart disease in men with difficulty obtaining and maintaining erections.

Signs and symptoms of low testosterone include low libido, decreased morning erections, loss of body hair, low bone mineral density, gynecomastia, and small testes. It can also cause fatigue, depression, anemia, reduced muscle strength, and increased fat, but these are less specific symptoms.

As diet and other changes are made to correct the cause of low testosterone, medications can be given to supplement it. There are many forms of testosterone and these are covered in this You Tube video:  https://www.youtube.com/watch?v=m6ooGW_o4ow

It is significant that treatment of low testosterone often improves heart function. The good health habits that support testosterone production are good for every cell of the body. They are definitely worth the effort.

References:

Snyder, Dr. P. “Clinical features and diagnosis of male hypogonadism.” Up to Date, 5/5/22.

Heidelbaugh, Dr. J. “Hypogonadism: Workup and Management.” Audio Digest, Volume 68, no. 42, 11/14/2020. 

The Stress Response: Lifesaver and Killer

The Stress Response: Lifesaver and Killer

The stress response, or fight or flight reaction, is the body’s emergency system. It is meant to help deliver oxygen and glucose to vital organs like the brain and heart so that threats to life can be managed and chances of survival enhanced. It does do that, but the sympathetic response was never meant to be frequently activated and when it is, it can cause tremendous harm. The damage from chronic stress can cause many diseases.

The hormones and neurotransmitters released with the fight or fight response, most notably norepinephrine, epinephrine and cortisol, help increase the blood pressure, increase the heart rate, increase the force of heart contraction and increase the blood sugar level. If those chemicals continue to be elevated, they can cause high blood pressure and subsequent damage to the lining of arteries leading to arteriosclerosis, a major killer. A chronically elevated blood sugar level also damages arteries and makes the insulin receptors on fat and muscle cells resistant to insulin. This can cause type 2 diabetes. There is a strong correlation between cortisol and chronic disease (Lustig, Dr. R, 2012).

A prolonged stress response can also make obesity more likely to develop. It has been noted that it can increase stress-induced eating. Cortisol is the metabolic support of the fight or flight reaction, and it helps direct extra calories into abdominal fat deposition. In children, excess cortisol destroys the nerve cells that help inhibit food consumption. High cortisol may also make high-fat and high sugar foods more appealing. Stress also can interfere with sleep and that too increases cortisol and decreases the hormone leptin which acts as an appetite suppressant (Lustig, Dr. R, 2012).

It may seem impossible to stop responding to difficult situations but there are ways to lessen the effects of cortisol. Exercise is one of the best ways to decrease cortisol. Art, music, dance, writing, laughing, hugs, conversation with a good friend, prayer, vacations, hobbies, and other things that help a person relax are powerful antidotes to our high stress lifestyle. Anyone who can incorporate these into daily life can reap a lot more joy and help prevent diseases.

Robert Lustig, M.D., 2012. Fat Chance:  Beating the Odds Against Sugar, Processed Food, Obesity, and Disease. NY, NY:  Hudson Street Press.

Cut the Cortisol

Cut the Cortisol

Cortisol is a hormone that is critical to life. It is produced by the adrenal glands, and normally it is secreted in the greatest amount during early morning and tapers off throughout the day. But too much cortisol is a killer and short of that, causes many chronic and acute diseases.

What causes excess cortisol production? In the modern world, primarily psychological stress and too often that source is chronic. Short-term stress is healthy and helpful but a prolonged stress response leads to long periods of exposure to hormones like cortisol and epinephrine that increase the blood sugar and contribute to weight gain and insulin resistance, and if untreated, eventually leads to diabetes. It also raises the blood pressure and if that isn’t treated it can cause coronary artery disease, stroke or kidney failure. It can also damage the immune system, weakening its ability to fight infections as well as cancer. Entire articles books could be written about any of those topics or about the psychological effects of prolonged stress.

But that isn’t the theme of this article. Cutting the cortisol is our goal. But that is easier said than done. It isn’t easy to lessen our response to stress. It would be ridiculous to even try. But there are things that can help a person relax and lower their cortisol level.

There are tests for determining the level of cortisol someone is producing at any given moment. The salivary cortisol test was developed a few decades ago. It correlates well with serum (blood) levels of cortisol and is easier and less painful to collect. It has been dubbed a “proxy measure of human stress,” and is used in experiments that set out to gauge if an intervention or practice really did help lower stress. Follow are some of the things that have been determined to reduce cortisol:

Art projects (Kaimal, 2016)

Talking with someone supportive and caring (S. Webster, 2016)

Making music or listening to music (Kaimal, 2016)

Dancing

Writing including journaling (Kaimal, 2016)

Massage, hugging, pats on the back, etc. (Field, 2014)

Exercising (Lustig, 2012)

Quite a list and clearly plenty we can do to lower the cortisol level. And, of course, it isn’t just about lowering cortisol but about decreasing it and all the other hormones and other things that come with prolonged stress. I’ll end here with the references so you can learn more about how to rid yourself from the ill effects of stress without taking a single, solitary pill. I’m headed to the gym.

 

References

Tiffany Field (2014), Touch, 2^nd edition, by, Cambridge, MA:  The Massachusetts Institute of Technology Press

2016. Kaimal, K. Ray, and J. Muniz, 2016. “Reduction of Cortisol Levels and Participants’ Responses Following Art Making.” Art Therapy: Journal of the American Art Therapy Association, 33 (2), pages 74-80

Robert Lustig, M.D., 2012. Fat Chance:  Beating the Odds Against Sugar, Processed Food, Obesity, and Disease. NY, NY:  Hudson Street Press

2016. Webster, et al, 2016. “Impact of Emotional Support on Serum Cortisol in Breast Cancer Patients.” Indian Journal of Palliative Care.

 

10 habits and choices that can help you achieve permanent weight loss

10 habits and choices that can help you achieve permanent weight loss

When most people want to lose weight, they usually go on a diet that restricts calories. These may work, but only temporarily because a return to the person’s normal patterns causes the weight to return. That is frustrating because people try to lose weight with the goal of keeping it off. The key to permanent weight loss is a change in habits. Adopting healthy eating habits and getting rid of bad habits can not only help with lasting weight loss, it can lead to an improvement in health. These are wonderful benefits!

1. Drink 8 to 10 cups of water each day. Cold water is especially helpful because calories are spent when the body warms it. Tea can aid abdominal fat loss, but it can cause insomnia if consumed after 12:00 p.m. It can also cause some people to urinate too much.
2. Lift weights at a gym. This helps increase muscle cell size and increase the calories burned even when you are at rest. Muscle burns fifteen times as many calories as fat.
3. Include some monounsaturated fats in your daily diet. These include walnuts and other nuts, seeds, olives and olive oil, plus avocados. These fats decrease hunger, lower cholesterol, and can help decrease cravings. But they are high in calories so limit them to a small amount daily.
4. Try to exercise every day, even if it is only for fifteen minutes. This burns some calories, and improves mood.
5. Eat a rainbow of fruits and vegetables, or, to put it another way, eat a variety of colors of fruits and vegetables. Each color is made of different nutrients and when you eat a variety, you are most likely to get all those you need to burn fat and stay healthy. During winter, choose frozen produce, not canned. Some fruits and many vegetables have fiber that helps you feel full and is good for the intestines. Cabbage, broccoli and cauliflower are especially good at preventing weight gain.
6. Eggs are an excellent source of protein and have nutrients to help decrease hunger.
7. Oatmeal is one of the best grains you can eat! It too helps you to feel full, decreases the cholesterol level, is high in fiber but low in calories, and has many important minerals needed for health. It is easy to add other nutrients to oatmeal such as ground flax, wheat germ and wheat bran, ground nuts and berries.
8. Beans are excellent sources of protein, as well as fiber to help you stay full. They also have many other nutrients.
9. Another important type of fat to consume each day is omega-3 fatty acids. This is a type of polyunsaturated fat, fats that are essential fatty acids needed for good health. It is most abundant in fatty fish like sardines and salmon. Flaxseeds and walnuts are other sources. They help burn fat, decrease harmful chronic inflammation, and build muscle.
10. It is important to get at least seven hours of sleep each night. Sleeping less than that increases the hormone ghrelin and that increases hunger feelings. Rest and relaxation also help decrease stress hormones like cortisol that increase the blood sugar level and weight gain.

 

This blog article isn’t meant to replace your primary health care provider.

The next article will cover foods, drinks and habits to give up to promote weight loss and good health. The following one will give suggestions on how to make the changes like giving up bad habits and making the good practices part of your everyday routine.