If you have ever felt so hungry that you became irritable or angry, you have experienced being ‘hangry.’ As you might have guessed, this term combines ‘hungry’ and ‘angry’ – but what causes it?
Experts confirm that this feeling is real and not just a matter of being moody. A study by psychologists at Anglia Ruskin University found a clear link between hunger and anger making your feelings valid.
One expert said: “The results of the present study suggest that the experience of being hangry is real.” They add that this feeling is so real that “hunger was associated with greater anger and irritability, and lower pleasure, in our sample over a period of three weeks.”
Why am I ‘hangry’?
Experts confirm that this is very real. Several factors can contribute to it, and it may be the reason you feel the way you do.
1. Low blood sugar levels
One possible reason for this could be related to your blood sugar levels. In a study, researchers measured glucose levels every morning before breakfast and every evening before bedtime for 21 consecutive days.
They explain: “Self-control requires energy, and that energy is provided in part by glucose. Glucose is made from nutritious intake that becomes converted into neurotransmitters that provide energy for brain processes.”
Looking at couples, they conclude: “If dieters have not eaten enough, they will have lower glucose levels. As a result, they may have less energy to override their irritable feelings and aggressive impulses.”
2. A drop in serotonin levels
According to H&B nutritionist Chandni Vadgama: “Nosediving blood sugar causes your energy levels to drop, and your brain stops producing mood-boosting serotonin.
“This neurotransmitter (chemical molecules that carry messages from one nerve cell to the next) plays a big role in stabilising your mood, so low levels might explain your inability to focus on the good stuff during moments of blind hanger.”
3. Signals to your brain
In the same study, the scientists mention the gut hormone, ghrelin. When this is empty, it signals to the brain that we need to eat, and thus, your drive to eat increases.
The study explains: “Hunger may not be the only way that emotional and behavioural outcomes are affected; rather, it is likely that physiological and neural changes underlying feelings of hunger also induce negative emotional states.”
Is ‘hangry’ bad?
In further research, according to Cleveland Clinic, gastroenterologist, Christine Lee, MD syas that while it is not an issue that you need to see your GP about, if you are on certain medication, multiple medications, have a medical conditions, or are underweight or malnourished, you may need to keep an eye on this.
She explains: “People who have metabolic stressors, such as diabetes, pancreatic or liver disorders, and adrenal insufficiency syndromes, are particularly at risk for complications or adverse effects of low blood sugar due to inadequate counter-regulatory response.”
How can I stop feeling ‘hangry’?
As well as getting plenty of sleep, staying hydrated and exercising regularly, Dr lee suggests eating in “several small meals throughout the day, or make sure breakfast, lunch and dinner are fulfilling and nutritious.”
She also says that if you can, avoid junk food. This is because it can cause “another sugar crash – after they first incite a sugar rush. Nutrient-rich, high-fiber foods are best and keep you feeling fuller longer.”
Try keeping a healthy snack on hand to help prevent this feeling. Whether you’re out with friends or at work, find what works best for you by storing it in your car, purse, pocket, or another easily accessible spot.