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Why am i never hungry anymore


Why Am I Not Hungry? Causes and Treatment

Hunger is the feeling that our bodies get when we’re running low on food and need to eat.

Under normal circumstances, hunger and appetite are regulated by a variety of mechanisms. In some cases, however, underlying causes can lead to abnormal appetite and hunger levels.

In this article, we’ll explore:

  • what causes hunger
  • why you may not feel hungry
  • ways to increase your appetite

Hunger is the feeling or sensation of wanting to eat. When the body is running low on fuel, feelings of hunger and an appetite for food increase.

Hunger levels are regulated by:

  • an area of the brain called the hypothalamus
  • a drop in your blood sugar level
  • an empty stomach and intestines
  • an increase in certain “hunger” hormones

The hypothalamus of the brain plays an important role in hunger and appetite. In this area of the brain, a population of neurons regulates function dealing with appetite and the feeling of hunger.

These neurons produce or work in conjunction with certain hormones, such as neuropeptide Y (NPY), agouti-related peptide (AgRP), and ghrelin, to stimulate appetite.

Hunger can feel like a gnawing, empty feeling in your stomach and an increase in appetite.

If you become hungry enough, you may even notice that your stomach makes a grumbling noise. For some people, hunger can also be accompanied by:

  • weakness
  • light-headedness
  • disorientation
  • irritability

There are many reasons why you might not feel very hungry, even when your body needs to eat.

Anxiety

When you experience anxiety, your fight-or-flight response kicks in and causes the central nervous system to release certain stress hormones. These stress hormones can slow down your digestion, hunger, and appetite.

People with anxiety disorders may also experience other long-term symptoms, such as nausea, that frequently interfere with normal feelings of hunger.

Depression

Depression can also lead to a long-term decrease in hunger and appetite signaling.

In one small research study, researchers investigated brain images of 16 participants with major depressive disorder who experienced appetite loss.

They found that in these participants, the area of the brain responsible for monitoring the physiological state of the body was less active than their healthy counterparts.

Stress

Stress can cause physical symptoms, like nausea and indigestion, that interfere with your appetite or desire to eat.

In addition, research suggests that your appetite levels can be influenced differently based on the type of stress you experience.

For example, acute stress that activates the fight-or-flight response is more likely to lead to a sudden decrease in appetite and hunger.

Illness

Certain illnesses, like the common cold, seasonal flu, or a stomach virus, can cause a decrease in hunger levels.

Respiratory illnesses, in particular, can block your sense of smell and taste, which can make food seem unappetizing.

In addition, both the seasonal flu and stomach viruses can cause nausea, which tends to decrease your appetite.

Pregnancy

Pregnancy can lead to a decrease in hunger, a loss of appetite, and possibly even food aversions.

Certain pregnancy symptoms, like nausea and heartburn, can make it difficult to sense true hunger levels. In addition, aversions to certain foods can have a negative effect on appetite and hunger.

Certain health conditions

There are a handful of underlying health conditions that can cause you to feel less hungry. Some conditions like hypothyroidism cause the body’s metabolism to slow down, which can lead to a decrease in hunger.

Other conditions that may cause a decrease in appetite include:

  • kidney disease
  • liver disease
  • heart failure
  • certain cancers

Chronic pain

Chronic pain conditions that negatively affect your physical and mental health, like arthritis and fibromyalgia, can cause you to lose your appetite, as well.

This is also part of the reason why some people experience appetite loss during menstruation: The hormonal changes and pain can lead to a decreased appetite.

Medications

Some medications can cause a loss of appetite as a side effect. These medications include:

  • antibiotics
  • antihypertensives
  • diuretics
  • sedatives

The decrease in hunger caused by these medications can be accompanied by other side effects that influence hunger levels, such as fatigue and nausea.

Some treatment procedures for certain diseases can also decrease your hunger levels.

One example of this is cancer treatments like radiation and chemotherapy, which are known to decrease appetite. Other procedures, such as peritoneal dialysis, have been shown to cause a loss of appetite as well.

Age

Roughly 15 to 30 percent of older people are estimated to experience age-related appetite decline. There are many reasons why hunger levels decrease with age, including:

  • lower metabolism and energy needs
  • lowered hormone response
  • dampened senses of taste and smell
  • reduced saliva production
  • poor dental health
  • acute and chronic illnesses

Mental health disorders, like anxiety and depression, can also affect appetite in older individuals.

In one cross-sectional study, researchers identified a link between appetite loss and poor cognitive performance in older people with major depression.

If you’ve been experiencing a loss of appetite and a decrease in hunger levels, here are some ways to stimulate your appetite.

  • Make flavorful, delicious meals. If you’re having trouble sparking your appetite, cooking foods with herbs and spices can help you create flavorful meals you’ll enjoy looking forward to eating.
  • Eat smaller meals with more calories. Instead of forcing yourself to eat huge meals, focus on eating smaller meals with more calories. For example, adding whole grains and heart-healthy fats to a meal can boost calories and keep you full for longer.
  • Eat more of the foods you love. Sometimes the best thing you can do for your body when you have no appetite is to eat what you can in the moment. This may not always be a nutrient-dense meal, but not to worry. You can focus on those foods once your appetite returns.
  • Focus on nutrient-dense foods. If possible, try to incorporate nutrient-dense foods, like fruits, vegetables, whole grains, and healthy fats, into your meals. This will help ensure that you’re meeting your nutrient needs with the foods you do have an appetite to eat.
  • Learn to enjoy eating again. Eating is not just for fuel. Sometimes it’s also for enjoyment. When you learn how to enjoy eating again and build positive associations with the act of eating, this can help reignite your appetite for food.
  • Set reminders to eat. With certain illnesses such as depression and anxiety, it can be easy to lose track of our basic needs. Setting a phone alarm for every few hours can help remind you that it’s time to eat a small snack or another meal.

If you notice that your lack of appetite is accompanied by any of the following symptoms, you should visit your doctor, as you may have an undiagnosed underlying condition:

  • finding it difficult to swallow food
  • not eating for long periods of time
  • not being able to keep food down after eating
  • any other symptoms that would indicate a more serious condition, such as pain when eating or food getting stuck in the throat
  • unintentional weight loss

In most cases, your doctor will order some tests to determine if there’s an underlying cause for your lack of appetite.

If there is, your appetite will likely come back over time as you undertake a treatment plan for the underlying condition.

A lack of appetite and a decrease in hunger levels can be caused by a variety of physical or mental factors.

Mental health conditions, like anxiety, depression, and stress, can all have a negative effect on hunger levels.

Other physical conditions, such as pregnancy, hypothyroidism, and more, can also cause a decrease in appetite.

Sometimes even the medications and treatment procedures for certain health conditions can make you lose your appetite.

There are steps you can take to increase your appetite again, including eating smaller meals, cooking foods you enjoy, and setting meal reminders.

If none of these small changes help to improve your appetite or you notice other concerning symptoms, it’s time to visit a doctor to determine if something else is going on.

Why am I never hungry? Possible causes of a low appetite

Many factors influence appetite, including a person’s age, current medications, and underlying mental or physical health conditions. Sometimes, the cause is temporary, such as a stomach virus. However, never being hungry may indicate a more long-term issue.

Appetite refers to how much or how often a person feels like eating. It is not always consistent with the amount of food or nutrients that a person really needs. Depending on the cause, a person may be able to boost their appetite by making changes to their diet or lifestyle.

In this article, we look at the possible reasons why a person may never feel hungry and the treatment options. We also provide tips on how people can improve their appetite.

If a person never feels hungry, they are experiencing a loss of appetite. This can occur for many reasons, and it may feel different depending on the root cause. A lack of appetite may present as:

  • having no urge to eat
  • feeling no sensation of hunger
  • feeling nauseated at the thought of food
  • bloating, pain, or other symptoms that make eating uncomfortable

If appetite loss causes someone to eat less food, they may also experience unintentional weight loss, tiredness, or nutritional deficiencies.

Many physical health conditions can affect appetite. These include short-term illnesses, such as a cold or the flu, which can temporarily decrease appetite. However, once these illnesses resolve, a person’s appetite usually returns to normal.

When a loss of appetite lasts longer, it can be a sign of an underlying condition. Some examples of chronic conditions that can cause appetite loss include:

  • nutritional deficiencies, such as zinc deficiency
  • digestive conditions, such as irritable bowel syndrome or inflammatory bowel disease
  • an underactive thyroid, known as hypothyroidism
  • other endocrine disorders, such as Addison’s disease and Cushing’s syndrome
  • chronic obstructive pulmonary disease
  • hepatitis
  • HIV
  • chronic liver disease
  • chronic kidney disease
  • heart failure
  • certain types of cancer, such as colon, ovarian, stomach, or pancreatic cancer

Pregnancy can also cause a loss of appetite due to hormonal changes, morning sickness, or pressure in the abdominal cavity.

A person’s mental and emotional health can also affect appetite. For example, some people may lose their appetite when they feel stressed. If stress occurs frequently or becomes chronic, these individuals may often have a low appetite. However, a 2018 study notes that chronic stress is typically more associated with overeating than undereating, particularly if high calorie foods are readily available.

Grief, sadness, and other emotions can decrease appetite, too. Several mental health conditions can also have this effect, including:

  • anxiety disorders
  • depression
  • eating disorders, such as anorexia and bulimia
  • substance use disorders

In the case of a substance use disorder, either a specific drug, such as cocaine, or disruption to a person’s eating habits can cause a loss of appetite.

A wide variety of medications can alter a person’s appetite. They may reduce feelings of hunger, change a person’s sense of smell or taste, or cause nausea. Any of these side effects could reduce a person’s interest in food.

Some medications and medical treatments that could have this effect include:

  • antibiotics
  • strong pain relievers, such as codeine and morphine
  • antidepressants
  • sedatives
  • certain thyroid hormone medications
  • chemotherapy
  • immunotherapy
  • radiation therapy

A person’s appetite can change with age. A reduced appetite is especially common among older adults, especially those who are female, reside in a nursing home, or are staying in the hospital.

Aging can affect appetite in various ways, including:

  • Physiological changes: These include age-related changes in hormones, the digestive system, and the senses, such as smell or taste. Older adults are also more likely to have chronic illnesses that may affect their appetite.
  • Psychosocial factors: Older people who are lonely may have a lower appetite. Mental health conditions, such as depression, can also play a role.
  • Pharmacological factors: Many older adults take medications that can decrease appetite.

If a person’s loss of appetite has a specific underlying cause, addressing it may improve this symptom. This may mean seeking medical treatment for physical health conditions, seeing a therapist or counselor, or speaking with a doctor about adjusting the type or dosage of a current medication.

People can also take steps to stimulate their appetite at home, including those below.

However, anyone who experiences a persistent loss of appetite should consider contacting their doctor as the first step.

Eating habits

Some people may find it helpful to eat at regular times each day. If larger meals feel like too much, they can try eating smaller meals more frequently. This approach can help a person get enough calories and nutrients, even if they do not feel hungry.

Other ways to boost appetite include:

  • Eating with friends: An older 2006 study found that people tended to eat more when they were eating with friends than when they were eating alone. Distractions can also take a person’s mind off what they are eating, which may help if someone feels nauseated.
  • Eating enjoyable foods: Varied and tasty meals can stimulate a person’s interest in eating. People can try new recipes or return to old favorites. However, it is important to strike a balance between foods that are enjoyable and foods that are nutritious, if these do not overlap.
  • Eating less fiber: While fiber has many health benefits, a high fiber diet is associated with appetite and weight loss due to its ability to help people feel fuller for longer. If someone eats a lot of fiber, reducing certain types of this nutrient may help them feel hungrier.

If eating enough is a struggle, people can try focusing on healthy, calorie-dense foods, such as avocado, sweet potato, nuts and nut butters, and olive oil.

Lifestyle changes

A person may be able to boost their appetite by making simple changes to their routine. These could include:

  • A regular sleep schedule: The body’s circadian rhythm dictates when someone feels sleepy or awake. However, circadian rhythm also regulates appetite. People who have irregular sleep schedules may find that this affects when they feel hungry. Where possible, it is advisable to try to go to sleep and wake up at similar times each day.
  • Getting moderate exercise: Studies on the effects of exercise on appetite have had mixed results. However, some people find that moderate exercise stimulates their appetite.
  • Staying cool: Exposure to heat can decrease appetite and food intake. This may occur during certain seasons, in hot climates, or during exercise. If heat could be a factor, a person can try to stay cool by drinking cold liquids, wearing lightweight and breathable clothes, and staying in the shade or in rooms with air conditioning.

Supplements

If a person has a nutritional deficiency, getting more of that nutrient in their diet or taking a supplement may improve their appetite. For example, a person with a zinc deficiency could try taking zinc.

Fish oil may also help stimulate appetite. A 2013 randomized controlled trial found that after 3 weeks of taking fish oil, participants experienced a 20% reduction in feeling full after meals. The female participants also had an increased desire to eat.

It is important to speak with a doctor about a persistent disinterest in food, especially if it is making it difficult to eat enough. It is also important to mention any other new or unexplained symptoms, such as:

  • feeling full quickly after eating
  • nausea
  • bloating and indigestion
  • diarrhea or constipation
  • stomach pain
  • dark urine
  • blood in the stool
  • significant or unintentional weight loss

A doctor can diagnose the underlying cause. If appropriate, they may also be able to prescribe appetite-stimulating drugs.

A person should not stop or change their dosage of any existing prescription medications that may be affecting their appetite without consulting a doctor first.

There are many possible causes of never feeling hungry. Short-term illnesses or medications may cause a temporary loss of appetite, while chronic physical or mental health conditions may cause longer lasting disruption.

Seeking help and support from a doctor is the first step in addressing any underlying conditions that may be affecting someone’s interest in food. People can also adjust their eating habits and lifestyle to try to stimulate their appetite. However, this is not a substitute for medical care.

Why you don't feel like eating and what to do about it

July 21, 2021 Likbez Health

It may be enough for you to stay cool for a couple of hours.

Why you don't want to eat

Loss of appetite is not a diagnosis. But this can be a sign of serious health problems or just a misunderstanding. Here are a few common factors that can affect appetite.

1. Age

Appetite often decreases with age. Perhaps this is due to the fact that with age, the metabolism slows down and people simply need fewer calories than in their youth. nine0003

But other reasons are not excluded. Scientists suspect that the elderly may not produce enough ghrelin, a hormone responsible for appetite. Or the work of the sense organs is changing, and people do not get the pleasure from food that in their youth (and if so, why eat?).

Research is still ongoing. But it is unambiguously established: the older we get, the less we eat.

2. High physical or mental stress

If you feel like a squirrel in a wheel all day long, hurry somewhere, worry about something, and in the evening you fall exhausted from your feet, you should not be surprised at a decrease in appetite. nine0003

When you are extremely exhausted, the body is forced to choose what to spend energy on: running around or energy-intensive digestion. If you can’t get out of business, the brain reduces the activity of the gastrointestinal tract. You just don't want to eat.

3. Pregnancy in women

Many expectant mothers face nausea and loss of appetite. Most often this happens in the first trimester.

Kesha Gaither

MD, obstetrician-gynecologist, in a comment to Parents. nine0003

Approximately one in two pregnant women in the United States experiences periods of aversion to some familiar food.

The exact cause of decreased appetite during pregnancy is not known. But experts suggest that the matter is in the hormonal restructuring of the body and increased sensitivity to tastes and smells. Perhaps the refusal of a favorite food is an evolutionary mechanism: in this way, the mother’s body tries to protect the fetus from substances that are potentially harmful to its development.

4. Weather

In the heat of summer, you want to eat much less than on cold autumn or winter evenings. The fact is that food is part of the body's thermoregulation system. When we are cool, we tend to consume more calories in order to convert them into heat. In the heat, the body does not need additional heating, and therefore neglects food.

5. Mood

Someone's appetite disappears because of nervousness, someone, on the contrary, gets stressed out. Scientists have not yet discovered any common algorithm for all that connects emotions and eating behavior. But it was quite clearly established that the desire to eat largely depends on mood. And for each person, this connection is individual. nine0003

6. Smoking

Nicotine has a side effect: it reduces the need for food.

7. SARS and other diseases in the acute phase

Leptin is a hormone that causes satiety. But at the same time, this substance takes an active part in the immune response to infection.

With a cold, flu, exacerbation of other infectious diseases, the level of leptin increases - this allows the body to repel a pathogenic attack. But once the hormone becomes more, there is a feeling of satiety. Therefore, sick people often refuse to eat. nine0003

8. Taking certain medications

Reduced appetite may be one of the side effects of antibiotics. But other drugs sometimes discourage the desire to eat. Painkillers based on codeine and morphine, as well as diuretics, for example, lead to such a reaction.

9. Mental disorders

Loss of appetite can be caused by depression.

Another common mental disorder that is directly related to the reluctance to eat is anorexia nervosa. So doctors call an eating disorder caused by a desperate fear of gaining weight. nine0003

10. Diseases of the digestive system

Changes in appetite may be one of the first symptoms of irritable bowel syndrome and Crohn's disease.

11. Viral hepatitis and other liver damage

One of the most important elements in the digestive system is the liver: it is here that blood enters with nutrients processed by the stomach and intestines. The body sorts the substances received, cleanses them of toxins and only then passes them into the general bloodstream. With viral hepatitis and other liver diseases, it ceases to cope with its functions. nine0003

In order not to overload the suffering liver and give it a chance to recover, the body reduces the production of hormones, enzymes and other substances responsible for the manifestation of appetite.

12. Cardiovascular diseases

Loss of appetite is one of the symptoms of chronic heart failure. In addition, reluctance to eat may be associated with a developing heart attack and heart defects.

13. Endocrine Disorders

If the thyroid gland produces less hormones than necessary (a condition called hypothyroidism), appetite is greatly reduced. However, the weight may increase. nine0003

14. Iron deficiency anemia

Loss of appetite along with weight loss, especially if all this is accompanied by fatigue, a feeling of lack of strength, is one of the most characteristic symptoms of iron deficiency in the body.

15. Cancer

Loss of appetite often accompanies such oncological diseases as:

  • stomach cancer;
  • pancreatic cancer;
  • colon cancer;
  • ovarian cancer.

Food aversion can also be a side effect of tumor treatment.

Is it necessary to restore appetite

On the one hand, reducing appetite is a convenient thing. Someone suffers on diets, and you reduce the caloric content of the diet by itself.

On the other hand, one should not rejoice at the lack of appetite. At least because with a limited diet, you get fewer nutrients. And this can lead to hypovitaminosis (and even beriberi), a decrease in hemoglobin levels, anemia and more serious problems - with the liver and other internal organs, vision, joints, teeth. nine0003

What exactly will be the long-term consequences of a decrease in appetite depends on the reasons that caused such a condition. It's one thing if you don't feel like eating just because you're sad or too hot. And it is quite another if the loss of appetite is associated with damage to the liver, heart, and even more so cancer.

What to do if you don't feel like eating

First, take care of yourself, your well-being, and life circumstances. Perhaps your appetite has decreased for external reasons, for example, due to heat, fatigue, worries. In this case, the desire to eat will return as soon as stress factors disappear. nine0003

But if everything is calm in your life, and your appetite has disappeared, or if indifference to food lasts for weeks, try to see a therapist.

See your doctor as soon as possible if you notice that your reluctance to eat is accompanied by sudden weight loss.

The doctor will examine you and ask you about your symptoms. He will definitely ask what medications you take, what lifestyle you lead, whether the loss of appetite is due to stressful events, such as divorce, the loss of a family member or friend. nine0003

You may need to do some research. Among them:

  • general and biochemical blood tests;
  • thyroid hormone test;
  • hepatitis tests;
  • urinalysis for drug content;
  • Ultrasound of the internal organs.

All this will help to find the reason why the appetite has disappeared. Depending on how serious it is, the doctor will prescribe treatment or send you to a specialized specialist - an endocrinologist, cardiologist, oncologist, hepatologist, psychotherapist. nine0003

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  • 12 reasons why you are constantly thirsty

Wild zhor. How to overcome emotional eating? – 4fresh blog

Let's be honest - each of us has periods when we eat more than necessary. It is so? Well admit it! And what is even more depressing is that when we are subject to strong emotions, we do not eat what can be called healthy food.

Many "jam" stress and problems, and for this, most often far from apples and cabbage are used. Others also eat joyful moments in life, remember a feast, meeting with friends, a holiday in a restaurant. And still others are fans of fast food restaurants because of the wild lack of time for a full meal. It's even harder for women! Everyone is familiar with the same “wild zhor”, before critical days, every woman experiences. nine0003

How to deal with it?

Hello, sugar addiction

In moments when you are depressed, nervous or even just sad, the body screams: “I want sweets! Give me a bun! Give me chocolate! And it - harmful - appears ... In large quantities ... in very large quantities.

A cake to cheer you up, a chocolate bar after a fight with your boss, an extra custard bun, and that's it! Goodbye perfect jeans, hello food addiction! nine0003

What is emotional eating?

Emotional eating is the habit of eating an emotion when the body does not need it. Do you hear? Not required!

For example, you experience intense sadness and anxiety, and automatically your hand reaches for the refrigerator. Or when the happy event is going to a restaurant to reward yourself with your favorite dish. Or when you're just bored and you say: "Let's go and have some tea with something delicious, otherwise there's nothing to do." And many people really like to crunch something while watching a movie. And when something incredible happens on the screen, your feelings for the characters suddenly prompt you to eat much more than you would like. nine0003

And it all often turns into an ingrained habit.

No hormones

Basically, we eat our stress, failures, unfulfilled expectations, complexes, resentments. Why?

Yes, everything is simple, we are hostages of ourselves, our hormones.

Any stressful condition is accompanied by the release of the stress hormone cortisol in the body. It directly affects the feeling of hunger and increases it. But this does not mean that you need to relax and say, it's not me, it's all cortisol. The desire to overeat during PMS is also associated with hormonal imbalances, which can also be restored and normalized. nine0003

How to learn to control yourself?

Agree, there are things that we can control and which we cannot. We cannot control the actions of other people, their emotions. We can't control the weather - sunny or rainy. But for our health, our nutrition - only we ourselves are responsible and control it.

One must learn to control one's emotions and become aware of them. And sometimes deceive your body when it furiously demands that same bun. nine0188

Here are some tips to help you deal with emotional eating.

1. Am I really hungry or just worried?

Remember - emotions are not divided into good and bad, right and wrong, allowed and forbidden. Any emotion is a state of our inner world, they must be taken for granted. To accept means to name the emotion that pushes you to "gluttony."

Remind yourself that you are a living person and can experience anger, sadness, shame, fear! But having accepted, separate the emotions from yourself. Emotions make us alive, but do not define who we are. nine0003

Before you are drawn to "chew", think about what prompted you to do this? Are you really hungry or is some emotion driving you.

2. Do not create emotional overeating in your children

  • Do not reward children with food: "I got an five - here's a chocolate bar for you."
  • Or vice versa, do not console with food - "Don't cry, eat candy."
  • Going to the mall should not be associated with the absorption of fast food and cold soda. nine0092

So you are doing a disservice not only to yourself, but also to your child, by forming a clear association between food and emotions, not to mention digestive disorders.

3. More slow carbohydrates!

  • Balanced nutrition is our everything! Eating every 3 hours will save you from a sharp jump in sugar and unconscious eating of sweets.
  • Add more fiber to your diet. Cereals, cereals, vegetables, fruits have a positive effect on metabolism and hormonal levels. They contain complex carbohydrates that are useful both for the figure and for digestion. nine0092
  • Forget the road to fast food restaurants where they want to fool your body by serving meals without utensils, offering cold drinks to wash down your meal.

Even think, to prevent tea or coffee, they offer us a stick! Not a normal teaspoon. The body simply does not have time to realize whether it has eaten or not.

4. Don't forget to take vitamins

Check the level of vitamin D, it is precisely its lack that is found in people with depression and overweight! And in the conditions of the Russian climate, this vitamin is below the norm for many. nine0003

It is not difficult to take a vitamin D test - blood is taken in the morning on an empty stomach, and the results are ready, as a rule, the very next day. Work with your healthcare provider to determine how much of the vitamin is recommended for you.

During the period of nervous overload, B vitamins and magnesium are recommended. If you have a dietary error or you have an active lifestyle, do not neglect vitamin supplements and micronutrients. Help your body cope during a difficult period for it. nine0003

5. Stock up on healthy snacks

Ice cream is for hopeless cases.

Remember the English proverb? "An apple a day keeps the doctor away" - an apple a day, and a doctor on the side :)

Always keep snacks with you in the form of fruits and fresh vegetables, sugar-free bars, bread, nuts and dried fruits. Their choice, fortunately, is now very diverse!

6. Movement is life! Do sports

Walk and play sports! This distracts from obsessive thoughts about food, leads to a slim body, restoring hormonal levels.

When playing sports, the production of the hormone testosterone increases, which helps to cope with stress and fatigue more easily, and the release of endorphins (hormones of happiness).

Of course, after a workout, you will definitely want to eat. A banana will help you quickly restore strength, and protein foods (fish and seafood, chicken, chickpeas, mung beans, lentils) will help you strengthen your muscles. nine0003

7. Don't forget about rest and good sleep

When was the last time you slept 7-8 hours? Maybe on the weekend?

A few sleepless nights increase the level of ghrelin, the hormone responsible for increasing appetite, so if you do not get enough sleep at night, compensate for sleep during the daytime hours.

Start gradually accustoming yourself to a sleep schedule in order to always be alert and energetic. Install an alarm clock app on your phone. nine0003

The main reason why many stay up late is social media addiction, as much as we hate to admit it. Well, remember "I'll take a look at Instagram before going to bed." And in the end, you fell asleep not at 23:00, but at one in the morning.

8. Useful exercise for managing emotions

If stress caught you off guard, ride the waves! Surfing is an exercise to learn how to manage emotions without resorting to food.

Sit comfortably, close your eyes and try to relax. Focus on the experience you are experiencing right now. How does it feel in your body? Don't try to suppress or change the emotion - just watch. After a while, you will notice that there are peaks in the experience, when the feeling reaches its "painful" maximum, and recessions, when it becomes softer, its intensity decreases. Watch the highs and lows as you ride the wave, just like surfers do. And you will find that the peaks do not last very long, and in other moments you are quite able to cope with the experiences, they are unpleasant, but bearable. nine0003

An overeating attack always happens to us at the peak of emotional experience, because it seems that the maximum of unpleasant painful sensations will last forever, never end. Actually it is not.

Summing up

So, in order to avoid "wild zhor", first of all, learn to manage your emotions.

  1. Before you eat something extra, think about whether you are really hungry.
  2. Always keep a healthy snack on hand, especially during hormonal surges - and if you really want to eat something, let it be something healthy.
  3. Balance your diet - forget about meager breakfasts in the form of a hastily drunk cup of coffee. Oatmeal will fill you up for a long time and you will not want to eat something sweet in half an hour. Slow carbohydrates and fiber are our everything!
  4. Be sure to drink multivitamin courses, especially if you are stressed.
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