It’s 4:30pm. You just got off work, your stomach is rumbling and you’re hungry… too hungry. You’re travelling home, feeling a bit sluggish and the next thing you know you’re raging…and you aren’t sure if it’s because some a***** pulled out in front of you, or that it’s the 12th time you’ve heard that terrible Bieber song. Whatever the reason, you’re absolutely fuming, your pulse pounding all the way home. You bust through the door yell at the first person you see, and then furiously grasp for that box of Triscuits….and then, as if someone flipped a switch, you’re back to normal?! Hanger got the best of you (again).
What is Hanger? And why does it happen?!
To understand hanger (hunger + anger) we need to understand some basic human physiology…
The basis for hanger occurs in response to falling blood sugar levels. After eating, food is broken down into its components: fat, protein and carbohydrate. Within an hour after a meal the level of glucose (aka blood sugar) is high (~7-8mmol/L) and within 3-4 hours after eating it drops (~4mmol/L)1,4.
The brain needs a steady supply of glucose to stay sharp, and when the level of glucose in the blood begins to drop below optimal levels (about 3-4 hours after eating), your thinking begins to become impaired and your ability to handle stress diminishes2.
In response to the falling glucose levels your brain stimulates a stress response, also known as “fight or flight”. The brain sends out signals to the rest of the body in an attempt to release stored glucose from the rest of the body’s tissues1.
These hormones help balance out the level of blood glucose, but can also contribute to feelings of stress, irritability and anger2.
Low blood sugar + reduced brain function + release of stress hormones = HANGER!
The stress response is natural safe guard to replenish blood sugar levels and to encourage food intake…but with potential side effects of creating uncontrollable feelings of rage1,2,3 .
The actual cause of hanger still remains a mystery. Some people do not express anger as part of their hunger regulatory behaviour, and the presence / level of hanger is dependent multiple factors, such as: the amount of time since last meal and the composition of that meal1,4. One study showed that people who expressed some symptoms of hanger actually had blood sugar levels within normal ranges2,5. Whatever the cause, hanger is a real threat to a lot of people and the effects seem to be somewhat ubiquitous in our society.
What can you do to overcome (another) hanger outburst?
1. Try to eat several smaller meals throughout the day and include some healthy snacks high in protein and fibre. Try not to let more than 3 hours go by without eating something.
2. Eat a well-balanced diet throughout the day, including lean protein sources (ie. turkey, lentils, tofu, greek yogurt, etc.) and food high in fibre, such as whole grains, fruit and vegetables
3. Avoid or limit sugary foods, especially on an empty stomach. Sugary foods and drinks are absorbed by the body very rapidly and can cause large spikes in blood sugar levels followed by a rapid decline – and greater risk of “hanger symptoms”.
References
- , S. L., , K., , B., Glucose Metabolism and Regulation: Beyond Insulin and Glucagon. Diabetes Spectrum. July 2004 17:3 183–190
- Frier BM., Warren RE. Hypoglycaemia and cognitive function. Diabetes Obes Metab. 2005 Sep; 7(5):493-503.
- Service, F. J. Postprandial (reactive) hypoglycemia. http://www.uptodate.com/home. Accessed Feb. 21, 2013.
- Brun, J. F., Fedou, C., Mercier, J. Postprandial reactive hypoglycemia. Diabetes Metab. 2000 Nov; 26(5):337-51.
- Johnson, D.D., Dorr, K.E., Swenson, W.M., Service, F.J. Reactive hypoglycemia. JAMA. 1980 Mar 21; 243(11):1151-5.
0 comments on “Hanger, explained.”Add yours →