In 2018, the word hangry was added to the Oxford English Dictionary. People have been using the word for decades and feeling the sensation since the dawn of mankind. We’ve all been irritable because of hunger.
But hangry is a simple word for a complex stress response. When you are hungry and your blood sugar drops your flight or fight response is activated. Your body releases cortisol and adrenaline to make sure you don’t faint.
“When we haven’t eaten, our body starts to release hormones like ghrelin, which signals the brain that it’s time to eat. If this signal is ignored, stress hormones like cortisol increase, leading to heightened feelings of stress and irritability,” said Dr. Ankita Priydarshini, consultant psychiatrist and behavioral medicine at Max Super Specialty Hospital. “When blood sugar dips, the brain, which relies heavily on glucose for energy, starts to struggle. This can lead to irritability and anger. Research has shown that low blood sugar can increase the production of cortisol and adrenaline, hormones linked to stress and aggression.”
The portion of our brain that makes decisions is sensitive to hunger hormones the gut produces. That means we make poorer and less thought-through choices when hungry. We are also less able to regulate our emotions and more prone to being jumpy or edgy while hungry. When you notice the sensation, treating it as a physical need is important. Getting your blood sugar back up to normal is essential.
The best thing you can do is avoid getting hangry in the first place with regular mealtimes filled with fruits, veggies, lean proteins, healthy fats and complex carbs. Healthy foods like these can boost serotonin and keep blood sugar levels steady, aiding mood. You can also carry healthy snacks like nuts with you to make sure that you can stop hunger in its tracks.
Staying hydrated also helps you maintain your mood and recognize hunger. We often mistake thirst for hunger. If you drink enough water throughout the day, you can take that element out of the equation.
There are lifestyle changes you can make that will help as well. Getting enough sleep can help you maintain a better meal schedule and lower your stress and anxiety levels. Making sure you stay physically active and get movement in your day will help you maintain your mood and appetite that can stop random moments of getting hangry.
Sometimes, knowing really is half the battle. Understanding the roots of being hangry might make it easier for you to deal with and stop in its tracks.
