Timea Kiss Nutritional Therapy

We've all been there – that gnawing sensation in your stomach that just won't go away, no matter how much you eat.

Feeling hungry all the time can be frustrating and confusing. But don't worry, you're not alone, and there are several reasons why you might be feeling this way.

Let's dive into the possible causes and explore some solutions, including naturopathic interventions that might help.

1. Not Eating Enough Protein
Protein is a macronutrient that plays a crucial role in keeping you full. If your meals are lacking in protein, you might find yourself feeling hungry soon after eating. Protein helps regulate hunger hormones and keeps you satisfied longer than carbs or fats. Try incorporating more high-protein foods like eggs, chicken, fish, beans, pulses and nuts into your meals and eat a protein rich meal especially in the morning as this will help you balance your blood sugar throughout the day.

2. Lack of Fibre
Fibre is another key player in maintaining satiety. Foods high in fibre take longer to digest, which can help you feel full for a more extended period. Fibre also help keeping your blood sugars stable for longer. Whole grains, vegetables, fruits, and legumes are excellent sources of fibre. So, if you're constantly feeling hungry, it might be worth checking if you're getting enough fibre in your diet.

3. Dehydration
Sometimes, our bodies can confuse thirst with hunger. If you're not drinking enough water, you might find yourself feeling hungry more often. Aim to drink at least eight glasses of water a day, and see if that helps curb your hunger pangs. Herbal teas and water-rich fruits like cucumbers and watermelon can also help keep you hydrated.

4. High-Sugar Diet
Consuming a lot of sugary foods can lead to spikes and crashes in your blood sugar levels, which can leave you feeling hungry. Sugary snacks and drinks cause your blood sugar to rise rapidly, and when it drops, you feel hungry again. Try to limit your intake or best to avoid, sugary foods and opt for whole, unprocessed foods instead.

5. Stress and Emotional Eating
Stress and emotions can have a significant impact on your hunger levels. When you're stressed, your body releases cortisol, a hormone that can increase appetite and can lead to weight loss resistance. Additionally, many people turn to food for comfort when they're feeling down or anxious. Finding healthy ways to cope with stress, such as exercise, meditation, massage, warm Epsom salt bath or talking to a friend, can help reduce emotional eating.

6. Lack of Sleep
Not getting enough sleep can wreak havoc on your hunger hormones. Sleep deprivation can increase levels of ghrelin, the hormone that stimulates appetite, and decrease levels of leptin, the hormone that signals fullness. Aim for seven to nine hours of quality, uninterrupted sleep each night (ideally go to sleep before 10pm) to help keep your hunger hormones in check.

Medical Conditions associated with increased hunger

Certain medical conditions can cause increased hunger, including hyperthyroidism, diabetes, and hypoglycaemia (low blood sugar levels). Managing these conditions effectively is crucial for controlling hunger.

Let’s delve deeper into how these conditions can impact hunger and explore nutritional therapy interventions that can help, particularly in managing insulin resistance and diabetes.

Hyperthyroidism
Hyperthyroidism occurs when the thyroid gland produces too much thyroid hormone, accelerating the body's metabolism. This can lead to increased hunger as your body burns through energy more quickly. Symptoms of hyperthyroidism include weight loss, rapid heartbeat, and anxiety.

Diabetes and Insulin Resistance
Diabetes and insulin resistance can significantly impact hunger. Insulin resistance occurs when cells in your body become less responsive to insulin, leading to higher blood sugar levels, high insulin levels and weight loss resistance. This can cause increased hunger as your body struggles to manage blood sugar effectively.

Hypoglycaemia
Hypoglycaemia, or low blood sugar, can cause sudden and intense feelings of hunger. This condition can result from irregular eating patterns, excessive alcohol consumption, or certain medications. Symptoms include shakiness, sweating, confusion, and irritability.

Naturopathic Interventions for Constant Hunger

Naturopathic interventions offer holistic approaches to managing constant hunger, emphasizing natural remedies and lifestyle changes. These methods can be gentle yet effective, focusing on restoring balance in the body.

Herbal Remedies
Herbal remedies have been used for centuries to help regulate appetite and improve digestion. Here are a few that might help curb your constant hunger:

• Fenugreek Seeds: These seeds are rich in soluble fibre, which can help slow down digestion and increase feelings of fullness. Soak a tablespoon of fenugreek seeds in water overnight and consume them on an empty stomach in the morning. The fibre in fenugreek not only aids in appetite control but also helps regulate blood sugar levels, which can prevent hunger spikes.

• Ginger: Ginger is renowned for its digestive benefits and can also help reduce hunger by stabilizing blood sugar levels. You can incorporate ginger into your diet by adding it to your meals, making ginger tea, or even consuming ginger supplements. Ginger has thermogenic properties that can boost metabolism and enhance satiety.

• Garcinia Cambogia: This tropical fruit contains hydroxycitric acid (HCA), which is believed to help suppress appetite and block fat production. Some studies suggest that garcinia cambogia can increase serotonin levels in the brain, leading to reduced hunger and cravings.

• Green Tea Extract: Rich in antioxidants and catechins, green tea extract can help regulate hunger hormones and boost metabolism. Drinking green tea or taking green tea supplements can help you feel fuller and support weight management efforts.

Mindful Eating
Mindful eating is a practice that encourages being present and fully engaged during meals. It involves paying attention to the taste, texture, and aroma of food, as well as recognizing hunger and fullness cues. Here’s how to practice mindful eating:

• Eat Slowly: Take your time to chew your food thoroughly. Eating slowly allows your brain to receive signals from your stomach that you're full, which can prevent overeating.

• Savour Each Bite: Focus on the flavours and textures of your food. Enjoying your meal can enhance satisfaction and reduce the desire to snack mindlessly.

• Avoid Distractions: Turn off the TV, put away your phone, and concentrate on your meal. Eating without distractions helps you tune into your body's hunger and fullness signals more effectively.

Supplements
Certain supplements can support appetite regulation and help manage constant hunger. Always consult with a healthcare professional before starting any new supplement regimen. Here are a few that might be beneficial:

• Omega-3 Fatty Acids: Found in fish oil, flaxseeds, and chia seeds, omega-3 fatty acids can help regulate hunger hormones and improve insulin sensitivity. They also have anti-inflammatory properties that support overall health.

• Chromium Picolinate: This mineral supplement can help regulate blood sugar levels, reducing the likelihood of hunger spikes. Chromium picolinate enhances the action of insulin, which can lead to better blood sugar control and reduced cravings.

• 5-HTP (5-Hydroxytryptophan): A precursor to serotonin, 5-HTP can help improve mood and reduce emotional eating. By increasing serotonin levels, 5-HTP can promote feelings of satiety and reduce carbohydrate cravings.

Acupuncture
Acupuncture, a traditional Chinese medicine practice, involves inserting thin needles into specific points on the body. This technique can help balance the flow of energy (qi) and regulate bodily functions, including appetite. Studies suggest that acupuncture can influence hunger hormones, reduce stress, and improve digestion.

Exercise
Regular physical activity is crucial for maintaining a healthy appetite and overall well-being. Exercise helps regulate hunger hormones, improves mood, and boosts metabolism. Here are some types of exercises that can be particularly beneficial:

• Aerobic Exercise: Activities like walking, running, swimming, and cycling can help regulate appetite by increasing levels of peptides that promote satiety.

• Strength Training: Building muscle through strength training exercises can boost metabolism and help stabilize blood sugar levels, which can reduce hunger.

• Yoga and Mindfulness Practices: Yoga and other mindfulness practices can help reduce stress and emotional eating. Yoga, in particular, combines physical activity with mindfulness, promoting a holistic approach to managing hunger.

Conclusion
Managing constant hunger involves understanding the underlying causes, which can range from dietary habits to medical conditions like hyperthyroidism, diabetes, and hypoglycaemia.

Nutritional therapy offers effective interventions for these conditions, particularly for insulin resistance and diabetes.

By adopting a balanced diet, incorporating regular exercise, and considering supplements and herbs, you can naturally manage your hunger and improve your overall health.

Always consult with a healthcare professional before making significant changes to your diet or lifestyle, especially if you have underlying health conditions or taking certain prescribed medications.

Transform your health, book a FREE (no obligation) Health Review today!

References

Harvard Health Publishing. (2021). "Protein: The Secret to Staying Full." Harvard Medical School.
Mayo Clinic. (2022). "Dietary fiber: Essential for a healthy diet." Mayo Clinic.
National Institutes of Health. (2020). "Water, Hydration and Health." NIH.
American Heart Association. (2021). "Added Sugars." AHA.
National Sleep Foundation. (2022). "How Sleep Affects Your Appetite." NSF.
National Center for Complementary and Integrative Health. (2021). "Acupuncture: In Depth." NCCIH.
Harvard T.H. Chan School of Public Health. (2021). "Simple Steps to Preventing Diabetes." Harvard University.