Hangry: How Hunger Affects Your Mental And Emotional Health

Have you ever felt hangry?

It’s a portmanteau – a word made from combining two others – that describes the feeling where you feel angry and hungry at the same time.

Although at first an informal slang term, “hangry” was added to the Oxford English Dictionary in 2018, which leads us to believe there is more to it than just a funny word someone made up to describe the grumpiness that can come with an empty belly.

I’m Dr. Sheila Dyer, ND and I offer naturopathic nutritional counseling services in Toronto.

Today, let’s take a look at what’s happening in your body when you feel hangry.

Keep reading to learn more.

Is Being Hangry A Real Thing?

The word hangry started off as a slang term – it appeared on Urban Dictionary long before the Oxford English Dictionary picked it up.

So it’s understandable to wonder if there’s actually anything to this idea, or if it’s just a way for people to try to excuse their behaviour.

After all, not everyone will get hangry when they are hungry – individuals with impulse control or anger issues are more likely to become hangry when hungry.

In others hunger may have other side effects such as:

• Being tired and sleepy
• Brain fog
• More likely to make mistakes
• Coordination issues

For our ancestors, getting aggressive when they were hungry was a matter of survival – when food was scarce, they would have to fight for what they could get, or risk illness and death.

In today’s landscape of abundant food, we might not need to go to those measures, but our more primitive instincts still remain.

However, a physiological reason does exist for this phenomenon we call hangry, which we will explore in the next section.

What’s Happening In Your Body When You Feel Hangry?

When you go for too long without eating, your blood sugar will start to drop.

If your blood sugar drops too much, your body will begin to release hormones to try to bring things back into balance.

Among these hormones is adrenaline which triggers your “fight or flight” response, and cortisol, a stress hormone – which can lead to feelings of aggression and irritability.

Both of these hormones are produced in your adrenal glands, which is why naturopathic treatments for stress and burnout often includes addressing adrenal issues.

Another hormone which can be linked to feelings of aggression is neuropeptide Y.

Neuropeptide Y is one of the hormones which will make you feel hungry as well.

It’s this combination of hormones, adrenaline, cortisol, and neuropeptide Y, which can lead to feelings of “hanger”.

Foods To Manage Your Hangry Feelings

If you’re feeling hangry, you might be tempted to grab the first snack you can get your hands on.

However, as tempting as that cookie or slice of cake might look, it’s just going to set you up for a sugar rush and then crash – it won’t fill you up, and you may find yourself feeling hangry again in a few hours.

Instead, opt for foods high in fibre and protein, which will keep you feeling full for a longer period of time.

Keep reading to see a few great foods to help manage your hanger.

1. Yogurt And Berries

Yogurt is full of calcium and probiotics.

Make it Greek yogurt for an even bigger boost, with higher protein levels to keep you feeling fuller, longer.

Top with berries to add fibre, and this combo of nutrients is sure to help ease your hunger.

2. Hummus And Veggies

Made from chickpeas, hummus is another great way to add protein to your day.

Add colourful, fibre filled veggies like carrots, peppers, or cauliflower to help keep you feeling full while keeping the calorie count low.

3. Guacamole

This popular dip is a great choice if you’re hangry, due to the nutrient make up of its primary ingredient – avocados, which are a great source of healthy fats and fibre.

Add chips which are made from black bean or kale for an extra healthy kick.

4. Tuna

One tin of tuna can contain as much as 40 grams of protein, which will help you get and stay full fast.

It also contains omega 3 fatty acids, which are great for your brain and heart, and can be a natural solution to fight depression as well.

Serve your tuna on top of multigrain crackers to add fibre some to the mix too.

5. Nuts And Nut Butters

Eating even just a small number of nuts can be enough to help satisfy your hunger between meals.

Loaded with fibre, healthy fats, and protein, nuts and nut butter make a great snack option.

6. Cheese

Although cheese can sometimes get a bad rap, there’s definitely room for it in a healthy diet.

Look for individually portioned cheese options so you don’t overdo it, like Mini Babybel (you know, those cheese portions which come in that weird wax), or string cheese.

Not only are these options fun to eat, you’ll get your protein and salt fix.

7. Oatmeal

If you think of oatmeal as just a breakfast item, then think again.

When you are feeling hungry between meals, a bowl of high fibre oatmeal might be just the ticket to keep you satiated.

For extra flavour, add some fruit (more fibre), nuts (good fats) or cinnamon (anti inflammatory benefits).

Book An Appointment With Dr. Sheila Dyer, ND, Today

The way food affects our health goes far beyond just feelings of hanger.

Everywhere we turn, there is someone trying to sell us a new diet or offer a “new and better” way of eating.

All of these mixed signals can lead to confusion over what we should, and shouldn’t eat.

And there is no one single diet or eating plan which will be the right fit for everyone.

I’m Dr. Sheila Dyer, ND, a naturopathic doctor in Toronto, and I can help.

Whether you have a specific health issue you’re trying to manage, such as allergies, digestive disorders, or type 1 or type 2 diabetes, or you’re just looking to eat for optimal health, I can help you to understand your needs and create a nutrition plan optimized for your needs.

Book your appointment with me today, to start taking control of your health.