Understanding Hangry: How Hunger Influences Emotions And Health, Explained by Expert (2024)

Have you ever noticed people often get angry when they are feeling hungry? This phenomenon of feeling irritable or angry due to hunger, colloquially known as ‘hangry’ (a combination of ‘hungry’ and ‘angry’), is a common experience people encounter due to physiological and psychological changes. We spoke to our expert Dr Rajmadhangi, MBBS, MD (General Medicine), Apollo Spectra Hospital, Chennai, who explained this phenomenon and how we can better manage our emotions and health.

According to 2022 research, it was found that hunger not only triggers genuine emotional states but also influences our behaviour in additional ways. According to the researchers, the three-week study revealed a significant association between hunger and increased levels of anger and irritability, along with decreased feelings of pleasure.

Impact Of Hunger On Emotions And Health

The Role of Blood Sugar Levels

“One of the main physiological reasons for experiencing hunger is the fluctuation in blood sugar levels. When we consume food, our body converts it into glucose, which serves as a primary source of energy. As time passes without eating, our blood sugar levels drop,” said Dr Rajmadhangi. This drop in glucose triggers a cascade of hormonal responses aimed at increasing blood sugar levels to maintain normal brain function and energy balance, thus triggering the urge to eat.

Also Read: From Increased Hunger To Fatigue: Expert Lists Signs Of Uncontrolled Blood Sugar Levels

Hormonal Responses

Several hormones, such as adrenaline and cortisol are released as the body responds to low blood sugar levels. Dr Rajmadhangi added, “Adrenaline, often associated with the ‘fight or flight’ response, can increase feelings of irritability and stress. Cortisol, known as the stress hormone, further exacerbates these feelings.”

He added, “This lack of food, particularly carbohydrates, occurs because the body has metabolised available glucose and glycogen stores. When the carbohydrates are depleted, the body must switch to alternative energy sources, which is a less efficient process. This energy deficit is detected by the brain, triggering the release of these hormones to signal the need to find food and restore energy balance.”

The Brain’s Response

The brain is susceptible to changes in blood sugar levels because it relies heavily on glucose for energy. When glucose levels drop, the brain perceives this as a threat to its energy supply.

Dr Rajmadhangi said, “This can lead to impaired cognitive function, making it harder to concentrate and increasing the likelihood of mood swings. Essentially, the brain’s attempt to conserve energy can result in heightened emotional responses, including anger.”

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The Gut-Brain Connection

The gut and brain communicate through the vagus nerve, and signals from the gut can influence brain function. When you're hungry, the gut releases ghrelin, a hormone that signals the brain to stimulate appetite. High levels of ghrelin can also affect emotional regulation, contributing to feelings of anger and frustration.

Psychological Factors

In addition to physiological responses, psychological factors can amplify the hangry effect. Dr Rajmadhangi highlighted, “When you are hungry, your patience and tolerance levels decrease, making you more susceptible to irritation. This can create a feedback loop where minor annoyances are perceived as major issues, increasing anger levels.”

What Are The Coping Strategies?

Here are a few expert-recommended strategies to prevent and cope with hunger-induced irritability

• Regular and Timed Meals and Snacks: Eating at regular intervals can help maintain stable blood sugar levels, preventing the drastic drops that lead to irritability.
• Balanced Diet: Consuming a balanced diet with a mix of carbohydrates, proteins, and fats can ensure a steady release of glucose into the bloodstream.
• Hydration: Did you know the sensation of hunger is caused by dehydration? Hence, ensuring adequate water intake can help alleviate these feelings.
• Mindful Eating: Paying attention to your hunger cues and eating when you first feel hungry, rather than waiting until you’re ravenous, can prevent hangry episodes.
• Stress Management: Stress-reducing activities like exercise, meditation, or deep-breathing exercises can help manage the hormonal responses associated with hunger.

Bottomline

Dr Rajmadhangi concluded, “Being hangry is a real and scientifically supported phenomenon. By recognising these underlying mechanisms, individuals can adopt strategies, such as regular meals, balanced diets, proper hydration, mindful eating, and stress management to mitigate the effects of hunger-induced irritability. Understanding and addressing the root causes of hangry episodes can lead to more effective management of mood and overall well-being.”

[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own professional if you are dealing with any health issues to avoid complications.]