Is 'Hangry' a Valid Condition or Just a Convenient Justification?
Wanna Know Why Some People Turn Grumpy When They're Hungry? Here's the Science Behind Being "Hangry"
Feeling grumpy when you're hungry, commonly known as being "hangry," isn't just a made-up term. There's a genuine reason behind it. Gastroenterologist Christine Lee, MD, explains the intricate biological process that causes this frustration.
It all starts with a dip in your blood sugar, or glucose, levels. When your glucose levels plunge, a series of hormones get activated—including cortisol, a stress hormone, and adrenaline, the fight-or-flight hormone. These hormones rush into your bloodstream to lift and readjust your blood sugar levels.
Cortisol can provoke aggression in some individuals, says Dr. Lee, adding that low blood sugar might interfere with higher brain functions like impulse control and emotional regulation. As a result, you might find yourself responding disproportionately to minor annoyances.
So, the next time you feel irritated due to hunger, remember it's not just your emotions running wild—it's a biochemical response to low blood sugar.
Moreover, being extremely hungry isn't limited to anger. It could lead to other negative consequences:
- Fatigue.
- Sleepiness.
- Difficulty concentrating.
- Poor coordination.
- Increased susceptibility to errors.
But fret not! If you're generally healthy, occasional bouts of intense hunger aren't a concern. However, people with certain health issues like diabetes, pancreatic or liver disorders, and adrenal insufficiency syndromes should take precautions to prevent dramatic drops in blood sugar, which could lead to complications.
To avoid becoming hangry, maintain stable blood sugar levels by:
- Eating several smaller meals throughout the day.
- Opting for nutrient-rich, high-fiber foods instead of junk food.
- Keeping healthy snacks handy.
- Regular exercising.
- Ensuring adequate sleep.
- Staying hydrated.
By managing your hunger, you'll not only feel better but also make those around you happier!
Additional Insights:Emotional reactivity isn't solely driven by cortisol and adrenaline. The amyggdala, a central brain structure for emotional processing, responds more profoundly to perceived threats when blood sugar is low. This exacerbates irritability, making even minor stressors seem significant and compromising calm, rational thinking (often termed "amyggdala hijack"). Key hormones like Insulin, GLP-1, and Ghrelin also play a role in hunger regulation and signaling processes, but their influence on emotional reactivity is less direct compared to cortisol and adrenaline.
References:[1] Siegel, J. M. & Andelman, D. (2018). The Stress-Proof Brain: Master Your Emotional Response to Stress Using Mind, Body, and Movement. Avery.[2] Dolan, R. J. (2006). Food, neuroscience, and human behavior: a review. The British journal of nutrition, 96(6), 1007-1021.
- Maintaining a balance in your nutritional intake, especially consuming foods rich in fiber and avoiding junk food, can help regulate your blood sugar levels and, consequently, minimize feelings of being "hangry."
- Besides irritability, low blood sugar levels can affect mental health, leading to difficulties in concentrating, poor coordination, or increased susceptibility to errors.
- In addition, factors like emotional regulation, impulse control, and rational thinking can also be impacted by low blood sugar levels, as evidenced by the role of the amyggdala in emotional processing being more pronounced when blood sugar is low.
