Various factors such as hunger, appetite, hormones, age, gender, oxytocin, cortisol, mood, and sleep all play significant roles in influencing our approach to food intake. While some of these factors may seem more obvious than others, let’s delve deeper into each of them.
Factors that increase hunger:
- Sleep: When we’re tired but still need to function, our bodies seek quick energy to stay awake. This often leads to poor food choices, opting for quick glucose-converting options like chips, bars, soda, or burgers—typically processed foods.
- Mood: Emotional fluctuations can trigger emotional eating, where individuals seek comfort in “feel good” foods, similar to those chosen when fatigued. This is due to the release of reward hormones like endorphins.
- Cortisol: Chronic stress can elevate cortisol levels, prompting cravings for comforting, often high-calorie foods.
- Gender: Hormonal fluctuations, particularly in women, influence appetite. Decreased estrogen levels in the menopause years can lead to increased ghrelin (hunger hormone) and decreased leptin (satiety hormone), resulting in heightened food consumption.
- Age: Both genders experience an increase in ghrelin levels with age, though women tend to be more affected especially in the menopause years. Aging also often correlates with decreased activity levels, contributing to changes in appetite.
- Appetite: Appetite pertains to the desire for satisfying psychological responses to food this is the satiating part of eating and is different the physical hunger. This can be brought on like a craving you associate your appetite with an experience, memory – or that it tastes so good, you eat more!
Factors that suppress hunger:
- Oxytocin: Reduces appetite during periods of bonding or excitement – a great example would be that honeymoon phase of a relationship.
- Exercise: Physical activity can suppress appetite, leading to reduced food intake.
During times such as the COVID-19 pandemic, the virus caused people to lose their sense of taste and smell. What was noticed is that people had to eat according to their “hunger” cues and not appetite, as the pleasure associated with eating wasn’t there. This exemplifies how individuals may overeat or disregard their food choices when sensory pleasure is absent.
In today’s fast-paced world, where convenience is paramount, it’s crucial to recognize and understand the motivations behind our eating habits. By cultivating awareness, we can make more mindful choices about what, when, and why we eat, ultimately fostering healthier relationships with food.
Not sure where to start or how to manage, please contact me below to get you started, first consultation is always free.
Mikkie Nettles-Pollon, Certified Personal Trainer/Holistic & Sports Nutritionist
Not sure where to begin, contact me at info@deemhealth.ca
250-541 -0411.
www.deamhealth.ca
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