You're not dieting, running marathons, or pregnant, but somehow hungry all the time? There can be many reasons, but the solution to the problem is not food at all.
Reason: winter
Over millions of years of evolution, the human body has learned to adapt to weather conditions and the changing seasons. Actually, we are all descendants of those who learned to rebuild their metabolism at the first sign of a cold snap.
Short dark days and long nights are perceived by the body as an excuse to synthesize hormones responsible for the accumulation of fat and energy conservation. Let supermarkets now work around the clock, and winter does not force you to stay at home and hibernate, but the ancient settings cannot be canceled by logical arguments.
What to do:
- The main thing is not to go on a diet, so the body will begin to require additional calories even more actively. Better feed him with meals that give him a comfortable feeling of fullness with a minimum of calories. Warm vegetable salads with beans and other legumes, thick spicy soups, fatty sea fish are ideal.
- Use the achievements of civilization that help simulate sunny days and "invigorate" the body in anticipation of spring. Dawn alarms, cold blue lights, and adequate doses of vitamin D have proven their worth in medical practice.
Cause: chromium deficiency
An irresistible craving for food, especially sweet, may indicate a deficiency of vitamins and minerals. A common problem is lack of chromium. This element is involved in carbohydrate metabolism, improving the permeability of cells for glucose - the main source of energy. With a chromium deficiency, nutrients from the blood cannot enter the cell, which, in turn, exacerbates the cravings for fast carbohydrates.
What to do:
- First of all, discuss the problem with your doctor and do a blood test for the content of macro- and microelements.
- As a prevention of chromium deficiency, you can use brewer's yeast, eggs, nuts, liver, hard cheese.
Reason: lack of sleep
Sleep deprivation, as well as other types of stress (let's write down excessive physical activity, hypothermia, nervous tension) stimulates the increased production of the stress hormone cortisol. At short distances, this is even good - it helps to invigorate the body and find a solution to the problem.
However, a few days of sleep deprivation, like chronic stress in principle, makes the body, under the influence of cortisol, change the balance of other hormones. In particular, the synthesis of leptin, which is responsible for the feeling of satiety, decreases, while the level of the hunger hormone ghrelin, on the contrary, increases.
What to do:
Quality sleep is one of the most important components of a happy and healthy life. All that is required of you is just to spend your legal 7-8 hours in bed. And let the TV shows and chocolates wait.
Reason: a lot of salt
The reason that the body is constantly asking for food may be hidden in the food itself. The main suspects are salty and spicy foods, as well as sugary sodas.
What to do:
- Calculate how much salt is in your daily diet. WHO and the Ministry of Health of Russia agree in the recommendation to consume no more than 5 g of sodium chlorine per day (for comparison, a typical resident of Russia eats twice as much).
- Please note that salt is often hidden in foods that do not appear salty. Often these are cereals, bread, all kinds of semi-finished products, sausages, cookies, canned food.
Reason: dehydration
It's no secret that thirst is often disguised as hunger. In this case, it can bother even after a heavy meal, but it passes quickly, you just need to drink one or two glasses of water or herbal tea.
What to do:
- Watch your drinking regime. The need for fluids depends on the weather and physical activity, but the average is 30 ml of water per kilogram of body weight.
- Reduce your intake of salt, strong tea, and other diuretic foods.
Reason: period is coming soon
The level of one of the main female hormones, estrogen, fluctuates constantly throughout the cycle. On the days of ovulation, his concentration is at its peak, and we can not think about food at least all day. But closer to the onset of menstruation, estrogen levels drop to a minimum, whetting a truly brutal appetite.
What to do:
In the last week of your cycle, include leafy greens, bran, and legumes on your menu to help stabilize your hormones. Indulge your body with a long walk in the fresh air: moderate-intensity functional exercise can help you cope with cravings. And then you can reward yourself with candy with a clear conscience.
Cause: prediabetes
Increased hunger is one of the alarming symptoms of developing insulin resistance. This is a disease in which glucose cannot enter the cell and provide it with energy, and an impulse is sent to the brain again and again to activate the feeling of hunger.
What to do:
- Specify the diagnosis - the therapist will probably prescribe a glucose tolerance test (laboratory blood test).
- Reduce the percentage of fatty tissue: a large amount of it, especially stored in the waist area, is associated with a high risk of insulin resistance.
