- Chronic hunger, or the feeling of being always hungry, usually arises from a situation of emotional imbalance given by various personal reasons.
- It has been shown that physical activity, both aerobic and endurance, if practiced for at least 30 minutes continuously, decreases the sense of being always hungry.
- Likewise, the right diet including protein, carbohydrates and a small amount of fat, if eaten in the correct order, allows the body to feel full and reduce the sensation of being always hungry.
- Diet and exercise are essential for maintaining a good mood, the real responsible for the stress that causes chronic hunger .
The situation, however, becomes more complicated when gluttony turns into chronic hunger.
How stress affects appetite in chronic hunger
Every source of stress, in practice, requires an opposite and stabilising action. Examples of these moments are periods of greater demand in daily tasks (such as work), situations of relational conflict, grief, or injury for athletes. From a physiological standpoint, the body can respond with chronic hunger or, on the contrary, with deprivation of food, insomnia, extreme levels of hypothermia or hyperthermia.
Physical activity: a real chronic hunger breaker
It is already known, in fact, to what extent this type of activity is valuable to slow down the physiological aging of the brain, seems to promote the synthesis of new neurons and stimulate problem-solving skills and the emergence of new ideas.
What to eat to satisfy your chronic hunger
It is important to do this in every meal and snack, in practice, every time you eat. Proteins, in fact, promote satiety. Furthermore, if you also want to lose weight, this is one more reason to take them every time you eat in the right quantities, because they promote the maintenance of muscle mass and raise energy costs.
A rapid increase in blood insulin causes a decrease in blood sugar levels (blood sugar concentration) with an early onset of hunger. However, a certain amount of insulin is essential to stimulate it because only when it enters the brain does it prevent the stimulation of hunger neurons.
Not too much, not too little. Also for this reason, it is important to insert the right amount of carbohydrates, avoiding meals without this nutrient.
In practice: here's how to fight chronic hunger
Start your meal with season vegetables, either raw or cooked. Salad, celery and fennel, but also zucchini, can almost be eaten without any limit, because they provide such a derisory amount of carbohydrates that they can hardly be taken into account. At this point, put on your plate the lean sources of proteins such as bresaola, white meat, fish, eggs or even just egg whites.
It's now time for carbohydrates. If you exercise regularly, add two handfuls of foods that can provide this nutrient, such as rice. If it's a time when your life is dynamic but not active, then just eat a handful and add a portion of seasonal fruit. Prefer the one with the lowest glycaemic index such as berries, cherries, strawberries, kiwis or apricots just to name a few.
In conclusion: a matter of balance
Make them part of your daily habits.