You Get Hangry for a Reason When you’re ‘hangry’, your hunger is outwardly expressed as anger. You may feel irritable and annoyed at small things that normally wouldn’t bother you, and you may be quick to snap at someone. Maybe you’ve experienced this before or been around someone who has. If you get hangry, you likely feel like a different version of yourself. Why Does This Happen? ‘Hanger’ is a response to a dip in your energy levels, with your body’s main source of energy being glucose. When you don’t have enough glucose in your system, your body sends cues to fuel up. These cues come for multiple hormones, some of which can cause mood swings with feelings of aggression, impatience and irritability. Though there are many hormones impacting your wellbeing, there are three main hormones that lead to you feeling hangry: Ghrelin: hunger hormone Cortisol: stress hormone Adrenaline: fight, flight, freeze or fawn hormone Are There Other Symptoms? If you get hangry, you may also experience other signs and symptoms that you need to fuel your body. Since energy levels are low, you may feel tired or fatigued. You might also have a hard time focusing, experience poor coordination and make mistakes more easily. Avoid low glucose levels and their negative impact by paying attention to what your body is telling you. How Can I Avoid Getting Hangry? You probably don’t want to be hangry, and people around you would likely agree. Luckily, there are ways to avoid the increase in hanger hormones and stay energized. Consume colorful, balanced meals throughout the day, when possible. Ensure you are consuming enough carbs, protein and fat, as well as essential micronutrients (e.g., vitamins and minerals). Reach for nutrient-dense foods that keep you fuller longer, such as foods high in fiber. Foods with high sugar content may lead to a ‘sugar crash’ and start the hangry cycle. If you need a snack, reach for healthy alternatives to highly processed foods. Strive for 7-9 hours of sleep in a 24-hour period. Sleep is essential for hormone regulation, including stress, metabolism and appetite. Incorporate exercise into your weekly routine. Staying active helps reduce stress, increase serotonin, the ‘happy hormone’ and boost overall hormone production. Stay hydrated. When you’re dehydrated, your body may send inaccurate hunger cues. Hydration is also essential for multiple processes in your body. Avoid hanger by taking care of your body’s needs and listening to how you’re feeling. Do yourself, and those around you, a favor by fueling properly! ReferencesCleveland Clinic - “Is Being ‘Hangry’ Really a Thing – Or Just an Excuse?”Harvard Health - “Exercising to relax”Kim, T. W., Jeong, J., and Hong, S. - “The Impact of Sleep and Circadian Disturbance on Hormones”McKiernan, F., Houchins, J. A., and Mattes, R. D. - “Relationships between human, thirst, hunger, drinking, and feeding”
