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.

Water need and when to drink it

Water – Need each day and When to drink it

Clean water is widely available in most developed countries, yet many suffer frequent, mild dehydration. Subtle symptoms include headache, thirst, fatigue, heartburn, joint pain, feeling down, irritability and problems concentrating (Colbert, 2009). If it progresses, there is usually dry mouth, dark yellow urine, and decreased urine production. If severe, there may be confusion, warm, dry skin and increased temperature (Anding, 2009).

Water is needed for proper brain, joint and muscle functioning, as well as normal blood flow. It is needed for temperature regulation, transporting nutrients and oxygen, and getting rid of wastes (Colbert, 2009). The body loses about 2 quarts (2 liters) of water a day, about half in urine and stool, another 25% each through the skin and the lungs. How much water to people need each day? The standard has long been 8 cups with 8 ounces per day (2 liters) but many things affect an individual’s need for water (McCaffery, 2018).

• Heat and activity increase the amount of water lost through breathing and sweating
• A diet high in salt or protein increase the need as more is needed to get rid of the excess
• Alcohol increases water loss as do energy drinks and sugar
• Medications such as diuretics increase water loss
• Those over age 65 usually drink less due to a decreased ability to sense thirst. They also have a decreased ability to concentrate urine (hold onto more water) as needed (Dow, 2018)
• Those with heart failure or decreased kidney function usually need to cut back on their fluid intake and their health care provider determines how much
• In a cold environment the humidity is lower and that to is dehydrating (Anding, 2009)
• Caffeine is slightly dehydrating, less so with consistent use

It is possible to drink to much water. That can dilute the sodium level in the blood and impair brain function (Anding, 2009). If your urine is clear, chances are you have had enough.

Optimal water consumption (versus dehydration) is associated with improved healing as well as a more positive mood, better attention, memory, and reaction time. It may also decrease stroke risk (Mulcahy, 2017).

It is better to drink water between meals. Having it with meals can interfere with proper digestion (Colbert, 2009). Drinking plenty of water between meals has another benefit:  a research study found that it may decrease calorie intake by about 200 calories a day (Laliberte and Tigar, 2017.

References:

Anding, R. Nutrition Made Clear. The Teaching Company, 2009

Colbert, Dr. Don. Eat this and Live. Lake Mary, FL:  Siloam, 2009

Dow, C. “Bodies of Water.” Nutrition Action Newsletter, Sept. 2018.

Laliberte, M., and Tigar, L. “Water – to Your Health!” Reader’s Digest, Sept, 2017

McCaffery, J. “5 Myths about Water.” Prevention, March, 2018

Mulcahy, L. “7 Reasons to Drink More Water.” Family Circle, June, 2017