hanger - is it real or am I just mad?

Hanger - is it real or am I just mad?

Have you ever experienced a sudden shift in mood when hunger strikes? Perhaps you've felt irritable, unfocused, or even downright angry? If so, you may have encountered what's commonly known as "hanger" - the emotional state induced by hunger. But is hanger real, and if so, how does it affect us? The answer lies in the intricate relationship between our mind and gut, known as the gut-brain axis.

Understanding the Gut-Brain Axis

The gut-brain axis is a bidirectional communication system that links the central nervous system (CNS) to the enteric nervous system (ENS) in the gut. This complex network of communication pathways enables constant dialogue between the gut and the brain, influencing various physiological processes, including digestion, mood regulation, and cognitive function [1].

Impact of Hunger on Cognitive Abilities

When we experience hunger, it's not just our stomachs rumbling - our brains are affected too. Research has shown that hunger can impair cognitive abilities, leading to decreased concentration, attention, and decision-making skills [2]. This phenomenon occurs due to the release of stress hormones like cortisol in response to low blood sugar levels, which can disrupt brain function and impair cognitive performance [3].

The Role of the Gut-Brain Axis in Hanger

Hanger is not simply a result of an empty stomach; it's a manifestation of the intricate interplay between our gut and brain. When we're hungry, signals from the gut are transmitted to the brain via the gut-brain axis, triggering changes in mood and behaviour. Moreover, the gut microbiota, which plays a crucial role in gut-brain communication, can influence our emotional responses to hunger [4].

Evidence of Hanger in Scientific Studies

Numerous studies have provided evidence of the real effects of hanger on mood and behaviour. For example, a study published in the journal Emotion found that hunger was associated with increased irritability and aggression towards others [5]. Similarly, research published in Psychological Science demonstrated that hunger was linked to reduced self-control and increased impulsivity [6].

Managing Hanger: Tips for Prevention

While hanger may be a natural response to hunger, there are strategies we can employ to mitigate its effects:

1. Eat Regularly: Maintaining regular meal times can help prevent extreme hunger and reduce the likelihood of experiencing hanger.
2. Choose Nutrient-Dense Foods: Opting for balanced meals containing protein, healthy fats, and fibre can help stabilise blood sugar levels and prevent fluctuations in mood. Check out our recipes to keep hanger at bay.
3. Stay Hydrated: Drinking water throughout the day can help curb feelings of hunger and keep you hydrated, which is essential for cognitive function.
4. Practice Mindfulness: Being mindful of your hunger cues and emotional responses can help you better manage hanger and make healthier choices.

Conclusion

In conclusion, hanger is indeed a real phenomenon, and its effects on mood and cognitive abilities are mediated by the gut-brain axis. By understanding the intricate relationship between our gut and brain, we can better navigate the emotional rollercoaster that hunger often brings. So next time you feel yourself getting "hangry," remember to listen to your body and nourish it with balanced meals to keep both your stomach and brain satisfied.

References:

1. Mayer, Emeran A. "The Mind-Gut Connection: How the Hidden Conversation within Our Bodies Impacts Our Mood, Our Choices, and Our Overall Health." Harper Wave, 2016.
2. Benton, David. "The Influence of Children's Diet on Their Cognition and Behaviour." European Journal of Nutrition, vol. 51, no. S2, 2012, pp. 25-37. doi:10.1007/s00394-012-0349-4.
3. Wren, Anthony M., et al. "Central Actions of Nutrients in the Regulation of Energy Homeostasis." Current Opinion in Clinical Nutrition and Metabolic Care, vol. 10, no. 6, 2007, pp. 685-689. doi:10.1097/MCO.0b013e3282f05d7a.
4. Dinan, Timothy G., and John F. Cryan. "The Microbiome-Gut-Brain Axis in Health and Disease." Gastroenterology Clinics of North America, vol. 46, no. 1, 2017, pp. 77-89. doi:10.1016/j.gtc.2016.09.007.
5. Bushman, Brad J., et al. "Hunger Promotes Acquisition of Nonfood Objects." Emotion, vol. 11, no. 5, 2011, pp. 1192-1196. doi:10.1037/a0023191.
6. Xu, Alice Jing, and David T. Neal. "Can't Wait to Get to the O.R.: Hungry Judges Give Harsher Sentences." Psychological Science, vol. 24, no. 11, 2013, pp. 2200-2205. doi:10.1177/0956797613481233.