To experience “hangry,” is to stare fear, fury even, in the face. Headache, fatigue, lightheadedness, irritability, loss of concentration – you know the symptoms if you've gone too long without food.
We suffer from being hangry as much as make others suffer for it. Bad mood doesn't begin to describe it. So what sets it off?
The Science Behind Being Hangry
A drop in blood sugar (or glucose, the “simple” sugar in candy and foods like fruits and milk) is connected to a drop in self-control, particularly impulse control, according to a study published in the Proceedings of the National Academy of Sciences. “When glucose levels are low, people have more difficulty controlling their attention, regulating their emotions, and overriding their aggressive impulses.”
In a healthy person, as blood sugar levels dip a certain point, the pancreas releases glucagon. The pancreas then signals the liver to make up the difference with reserves of glucose. Even in a healthy response sequence, the low blood sugar event will initiate another set of events wherein the stress hormones epinephrine, norepinephrine and cortisol aid the liver. In the case of poor nutrition or irregularly managed diets, the yo-yoing sugar levels and imbalance will strain the stress system on and off into a spin. This, of course, will affect behavior and mood.
It also turns out that for the betterment of overall health and in the long run, it is best to consume carbohydrates in foods with B vitamins or those that are nutrient-dense. Processed and refined foods (white flour, sugar and white rice are examples), unless they are “enriched,” fall into the category of these same simple sugars and have negligible nutritional value. To maintain a healthy balance, for blood sugar and hangry's sake, eat complex carbohydrates packed with vitamins and minerals from sources like fruits and vegetables; whole-grain rice, breads and cereals; and legumes like beans, lentils and dried peas.
High blood sugar can lead to fatigue and dehydration, and over time, this can lead to a long list of health problems, including heart disease. Mixing in portions of protein and fibers helps to stabilize blood sugar and protein foods are broken down into their amino-acid building blocks during digestion.
Mood-Boosting Foods
A diet that includes high levels of folate and other B vitamins has been proven to boost mood. Folate is found in high amounts in dark leafy greens and vegetables (spinach, endive, kale, asparagus and broccoli), and some beans carry even denser measures of folate. B12 is a potent booster of mood and is found in meats, fish, poultry and dairy. One B-complex vitamin choline, synthesized in the brain as the neurotransmitter acetylcholine, has been linked to memory and concentration. There appears to be a relationship between a shortage of acetylcholine and Alzheimer's disease. Eggs, dairy and cruciferous vegetables are rich sources of choline.
The presence and invasion of oxidants in the body stresses its normal functioning, throwing the systems out of balance and affecting mood. Selenium seems to be a potent antioxidant and plays an important role in breaking down foods and for healthy digestion, ensuring that the body absorbs important nutrients. Look for it in whole-grain foods.
The omega-3 fatty acids in fish seem to have a positive effect on everyday mood. Salmon and tuna are fish that are widely available and are good sources of omega 3's.
Research suggests higher levels of vitamin D in the body reduce the probability of mood issues. The body's easy processing of vitamin D comes through sun exposure.
Mood Boosters and "Hanger" Busters
The mood-enhancing properties of chocolate are well known. High-grade dark chocolate – which contains a high percentage of cacao -- releases endorphins that raise mood. Cacao is considered a superfood. Cacao packs a wallop of healthful delights, including as a cleanser for minds and hearts. The antioxidant, resveratrol, in dark chocolate and red wine, helps in releasing endorphins and the mood-boosting chemical serotonin in the cerebral cortex and possibly aids in a healthy immune system.
Another chemical, tryptophan, found in turkey and naturally produced in the body from eating carbohydrates, is converted into serotonin in the brain. Serotonin is a neurotransmitter that can reduce pain, decrease appetite and produce a sense of calm.
Any food ingested that disrupts daily functioning will affect mood in one way or another. “A decrease in saturated fat over a six-week period was associated with a decrease in depression,” in a series of studies as part of the Complete Health Improvement Project (CHIP).
Alcohol consumption can cause fluctuations in blood sugar, wreaking havoc with that regulatory system and its balance. Alcohol impairs judgment, self-control and interferes with restful sleep. Alcohol is a depressant and affects mood as such.
Somewhat dependent on genetic predisposition, caffeine can be a mood “upper,” but too much (more than two cups of coffee per day) will cause inordinate dehydration, disrupted sleep patterns and agitation. Caffeine can also leave one prone to behavioral instability because a spike in mood has an equal drop on the other end, otherwise known as “crash.”
You want to feed your hanger? What will be your reference for this? Experience. Different people will respond to different foods differently, so test foods out a little at a time to see how these do for you. Start food and mind balance today by changing your diet, and soon your experience might be rewarded with maintaining a healthy lifestyle, as well as outlook.