Latest news with #EmilyLeeming
Yahoo
5 days ago
- Health
- Yahoo
The three types of hunger – and how to stay fuller for longer
For some people, eating a meal keeps them happily satiated until the next one, whereas for others, hunger is a far more complicated business. A couple of hours after eating, they're starving again and trying desperately not to succumb to the lure of the fridge or office vending machine. But is what they're experiencing really physical hunger, also known as homeostatic hunger, or could it be fuelled by one of the other kinds? There is hedonic hunger – the drive to eat for pleasure, rather than out of a physiological need for energy and, one of the most persuasive, emotional hunger, where food serves as a form of self-soothing when negative feelings arise. 'Physical hunger, when your body needs refuelling, is just one type of hunger, but we don't necessarily talk about the other types as much – although we should, because understanding them can be important for our health,' says Dr Emily Leeming, a microbiome scientist at King's College London, dietician and author of Genius Gut. Hedonic and emotional hunger are among the main culprits when it comes to weight gain. In fact, a broad new review of existing research found a significant positive link between hedonic hunger and food addiction, defined as symptoms similar to those in drug addiction, including cravings, tolerance and withdrawal effects – as well as to increased calorie intake and weight gain. So which might you suffer from? Here's a science-backed guide to all three, understanding their triggers and learning how to beat them. Physical hunger That empty-stomach feeling, often accompanied by a growling sound, dip in energy and 'hanger' (hungry anger) – caused by cortisol and adrenaline rising as our blood sugars drop – is our body's way of signalling to the brain that we need food. This drop in blood sugar and insulin levels, a few hours after eating, triggers the stomach to produce ghrelin, the hormone that stimulates appetite. But for some of us, our appetites seem to be in overdrive. The reasons for this can be complex: some people seem to be less sensitive to the suppression of ghrelin that comes when the stomach encounters food, while for others, their brains could be less sensitive to leptin signals, which tell the brain to stop eating when we're full. For most people, however, focusing on what we eat can make a huge difference in managing our hunger. Eating too many refined white carbohydrates is one of the primary reasons many of us find ourselves reaching for sugary snacks between meals. 'With white or refined carbs, such as white bread, pasta and rice, most of their nutrients and fibre have been lost, so our bodies don't have to work hard to break them down,' says Laura Southern, the founder of London Food Therapy. 'That causes very high blood sugar spikes.' These trigger an immediate release of insulin, causing blood glucose levels of fall, which then signals the release of hunger hormones to replenish them. Research from King's College London has shown that when blood sugar levels dipped below their baseline, people reported a 9 per cent increase in hunger and ate over 300 calories more that day than others whose blood sugar levels did not dip. Tips to stop physical hunger pangs Opting for unrefined carbs, such as oats, barley, rye and quinoa, will help keep blood sugar steady thanks to their higher fibre content. 'Ninety-three per cent of us are not getting the fibre we need, and we have a deficit of 35 to 40 per cent, which is a significant fibre gap,' says Dr Leeming. 'Fibre releases fullness hormones and it's quite bulky, so it gives that sense of fullness and satisfaction. It also feeds our gut microbiome, and there's early evidence that looking after the microbiome could potentially be involved in how tempting we find certain foods.' She recommends starting the day with a protein-rich breakfast, such as yogurt or eggs, which has been proven to reduce food cravings and snacking later in the day, and adding fibre, such as fruit, vegetables or seeds. Hedonic, or taste-hunger pangs It's the smell of the freshly baked croissants we cannot resist on holiday; or that irresistible extra portion of the darkest, ooziest chocolate fondant cake for pudding, followed by the cheese board. Eating for pleasure is one of our biggest drivers to consume more than we need. Food, quite rightly, is a sensory joy – and we all experience a hankering for the fattier, sugary treats, with temptation and advertising bombarding us from all corners. But for some, these cravings can spiral into persistent 'food noise' – intrusive thoughts about eating – or even develop into full-blown addiction. 'When we eat foods we find particularly appealing, our brain releases dopamine in its reward system,' explains Dr Anne-Laure Le Cunff, a neuroscientist at King's College London and founder of Ness Labs. 'This creates a sense of pleasure and reinforces the behaviour.' Unlike homeostatic hunger, which we often mistake it for, hedonic hunger, aptly named after Hedone, the Greek goddess of pleasure, has no mechanism to signal when we should stop eating – hence, it's now seen by scientists as one of the biggest causes of obesity. Tips to stop hedonic hunger pangs But there are measures we can take to combat these cravings, and they aren't as simple as trying to avoid food for which we have a weakness. Dr Leeming says: 'Cutting out the food we crave won't necessarily solve the craving: one study showed that women who cut out chocolate had more food cravings, and when they did eat chocolate, they ate twice as much.'Instead, she suggests eating the food, but with something else. 'If it's chocolate, have it with some fruit and nuts, which combine protein, fibre and healthy fat, so you'll probably eat less chocolate and it's going to satisfy you more,' she says. Dark chocolate is a better choice, with research suggesting it could have a positive impact on blood sugar levels, reducing cravings for less nutritious foods later. Maintaining a consistent eating pattern, including meal-times and portion sizes, is key to managing cravings, as a result of what's called the cold-hot empathy gap. In the cold state (meaning you're not starving hungry, and therefore feeling neutral, or 'cold' towards food) you're less likely to overestimate how hungry you'll be and overindulge – so this is the state to be in when you're planning meals. Getting enough sleep is also vital: research shows that just one night of poor sleep can significantly boost your ghrelin levels, making you snack more the next day. Eating spicy foods can help beat cravings, too. Capsaicin, the compound that makes peppers spicy, can suppress appetite and increase satiety. And don't skip bitter vegetables, such as dark leafy greens, since studies have shown they can trigger the release of appetite-control hormones in the gut and reduce our desire for sweet foods. Emotional hunger Research published last year by scientists at the University of California, Los Angeles in America found that women who perceive themselves to be lonely showed more brain activity in areas associated with food cravings, especially when shown pictures of high-calorie or sugary foods. The dopamine hit we experience when we eat these foods 'essentially teaches our brain that eating makes us feel better,' says Dr Le Cunff. For many people, this link between food and comfort is strong and dates way back to our childhoods. 'Over time, our brains learn to link eating with emotional relief,' says Dr Le Cunff. So when we're struggling emotionally, we're hard-wired to seek this kind of comfort, she explains. 'When we're stressed or feeling low, our brain's emotion centre, the amygdala, becomes more active and interacts with areas that control both hunger and reward-seeking behaviour.'Unfortunately, this can create unhealthy patterns, seeing us reach for food as comfort every time we experience negative emotions, then feeling guilty and ashamed – which can lead to yet more bingeing. Recognising that emotional eating is a normal part of life is important, Dr Leeming advises: 'Don't beat yourself up – think about the bigger picture of what you're eating in a week.' How to stop emotional hunger pangs Taking note of the feelings which lead to unhealthy eating can help identify your triggers, which is the first step in breaking the pattern. Next time you experience one, Dr Le Cunff says: 'Many other activities can activate similar reward pathways, in healthier ways, and these alternatives can help us regulate our emotions without relying on food.'Try contacting a friend – even a text message can provide the social connection that increases bonding hormones such as oxytocin. Or go for a walk or dance around the kitchen to uplifting music. As little as 10 minutes in Zone Two, where your heart rate is around 125-140 BPM and you can talk but not hold a proper conversation, can increase dopamine levels. Yoga, meditation and deep breathing can help us cope with stress, as can creative pursuits such as painting, writing, or gardening – and they can all act as a diversionary tactic to take our mind off the craving until it passes. Broaden your horizons with award-winning British journalism. Try The Telegraph free for 1 month with unlimited access to our award-winning website, exclusive app, money-saving offers and more.
Vogue
01-07-2025
- Health
- Vogue
Are Eggs Bad for You? Or Good For You? We Settle The Debate
There are few foods more controversial than eggs. Once upon a time, it was said that eating an egg was akin to smoking—a totally made-up rumor that's been totally debunked—but the humble protein powerhouse has never seemed to be able to shake the bad reputation. So Vogue decided to investigate. Are eggs actually bad for you? Or are they good for you? Read on for the answer. The nutritional properties of eggs Eggs are often referred to as a nutritional powerhouse. 'They're a rich source of high-quality protein and provide key nutrients like vitamin B 12 and iodine that support nerve and thyroid function,' confirms dietitian and scientist Emily Leeming, PhD, RD, author of Genius Gut. Does eating eggs every day affect cholesterol? 'There's been some confusion in the research around whether the cholesterol in eggs raises your 'bad' cholesterol levels, which is a risk factor for heart disease,' Dr. Leeming shares. 'But we need to be careful how we interpret those findings. Eggs are often eaten with bacon, sausages, and other processed meats, especially in Western diets, which already raise heart disease risk, so it's hard to separate out the effect of the eggs themselves, and any risk may end up being overstated.' Are eggs healthy? 'Eggs can be part of a healthy way of eating," says Dr. Leeming. 'But what really matters is your overall diet.' That means getting protein from an array of sources—including vegetarian options like sweet potatoes and broccoli—and having an overall balanced diet. 'Eggs have definitely been through the wringer," jokes Dr. Leeming when I bring up that old smoking rumor. She calls out that those with type 2 diabetes should be slightly more wary of the food, along with anybody who is over-consuming it. 'If you're eating a huge amount of eggs, we need to think about what that might be displacing in the rest of the diet, and what foods you're usually having them with e.g., is it with bacon and eggs every morning vs. with avocado on whole grain seeded toast. It always comes back to balance, and your overall diet.' So, it seems like variety—and balance—really is the right answer here.
The Age
05-06-2025
- Health
- The Age
Drinking coffee linked to better ageing in women, new study finds
Along with the immediate sharpening many experience after drinking coffee, caffeine consumption has been found in multiple studies to enhance brain function, particularly short-term or 'working memory'. According to an analysis published in Neuroscience & Biobehavioural Reviews, 'the scientific consensus regarding basic cognitive functions is that caffeine in doses from 32 to 300 mg enhances fundamental aspects of cognitive performance, such as attention, vigilance, and reaction time'. This is thought to be due to caffeine blocking the adenosine receptors in the brain, which temporarily heightens memory and alertness. Coffee is also rich in polyphenols, 'a group of antioxidants and particularly chlorogenic acids (naturally occurring compounds that appear in plants such as coffee and tea) that are linked to many brain health benefits,' says Dr Emily Leeming, a nutritionist and author of Genius Gut: The Life-Changing Science of Eating for Your Second Brain. Loading These polyphenols are believed to be protective against Alzheimer's, the most common form of dementia. A 2023 meta-analysis published by scientists at Inje University in South Korea highlighted that for those who drank fewer than four cups a day, polyphenols 'may contribute to the prevention of neurodegeneration and cognitive decline'. Caffeine has also been shown to reduce amyloid-beta production and tau phosphorylation – key pathological hallmarks of Alzheimer's. Dr Gill Livingston, professor in psychiatry of older people at University College London, says that of the studies undertaken to date, 'the jury is still out but [caffeine] does not seem to harm you'. 2. It contains good bacteria that boost your gut health The polyphenols in coffee also act as 'potential prebiotics for your gut microbes,' Leeming says, boosting their growth and motility, and creating favourable conditions for other good bacteria to flourish. Research from ZOE, the nutrition app, found that coffee had the strongest food-microbiome association of 150 consumables they surveyed. Coffee drinkers had six to eight times more L. asaccharolyticus in their microbiome – a bacteria which also led to increased levels of hippurate, a key marker of metabolic and gut health. Leeming also points out that while much has been made of the potential upsides of coffee drinking, caffeine can be deleterious for our health if consumed too late in the day. She advises drinking it no later than noon, 'as caffeine floats around in our bloodstream long after the buzz has worn off, and can lead to a lower quality of sleep, even for those who have no problem getting to sleep after an evening espresso'. Poor sleep has repeatedly been found to increase mortality risk. There are concerns too that, as a high-caffeine diet increases the amount of calcium lost via urine, bone density could diminish if enough replacement calcium is not consumed. The Royal Osteoporosis Society advises that, 'if your calcium intake is low, or you have other risk factors for osteoporosis, aim to have no more than four cups of coffee a day'. 3. Coffee drinkers have improved heart health, studies show A study by Queen Mary University of London and the Budapest Semmelweis University in 2022 found that up to three cups of coffee a day had a protective effect on heart health, and led to a reduction in overall mortality rate and risk of stroke. Research published in the European Heart Journal in January, meanwhile, showed that morning coffee consumption was associated with improved heart health. Compared to non-coffee drinkers, those who consumed theirs in the morning were 16 per cent less likely to die of any cause, and 31 per cent less likely to die of cardiovascular disease. According to Tracy Parker, a senior dietitian at the British Heart Foundation, 'research shows that drinking moderate amounts of caffeine – up to four or five cups of coffee a day – doesn't seem to have a negative impact on the heart and should be fine for most people.' But she warns that excessive consumption (above the recommended 400mg daily), 'can lead to temporary increases in blood pressure and heart rate, as well as side effects like palpitations, anxiety, nausea and headaches.' Leeming also adds that 'not everyone reacts well to coffee. It can cause jitters, or digestive issues in some people.'
Sydney Morning Herald
05-06-2025
- Health
- Sydney Morning Herald
Drinking coffee linked to better ageing in women, new study finds
Along with the immediate sharpening many experience after drinking coffee, caffeine consumption has been found in multiple studies to enhance brain function, particularly short-term or 'working memory'. According to an analysis published in Neuroscience & Biobehavioural Reviews, 'the scientific consensus regarding basic cognitive functions is that caffeine in doses from 32 to 300 mg enhances fundamental aspects of cognitive performance, such as attention, vigilance, and reaction time'. This is thought to be due to caffeine blocking the adenosine receptors in the brain, which temporarily heightens memory and alertness. Coffee is also rich in polyphenols, 'a group of antioxidants and particularly chlorogenic acids (naturally occurring compounds that appear in plants such as coffee and tea) that are linked to many brain health benefits,' says Dr Emily Leeming, a nutritionist and author of Genius Gut: The Life-Changing Science of Eating for Your Second Brain. Loading These polyphenols are believed to be protective against Alzheimer's, the most common form of dementia. A 2023 meta-analysis published by scientists at Inje University in South Korea highlighted that for those who drank fewer than four cups a day, polyphenols 'may contribute to the prevention of neurodegeneration and cognitive decline'. Caffeine has also been shown to reduce amyloid-beta production and tau phosphorylation – key pathological hallmarks of Alzheimer's. Dr Gill Livingston, professor in psychiatry of older people at University College London, says that of the studies undertaken to date, 'the jury is still out but [caffeine] does not seem to harm you'. 2. It contains good bacteria that boost your gut health The polyphenols in coffee also act as 'potential prebiotics for your gut microbes,' Leeming says, boosting their growth and motility, and creating favourable conditions for other good bacteria to flourish. Research from ZOE, the nutrition app, found that coffee had the strongest food-microbiome association of 150 consumables they surveyed. Coffee drinkers had six to eight times more L. asaccharolyticus in their microbiome – a bacteria which also led to increased levels of hippurate, a key marker of metabolic and gut health. Leeming also points out that while much has been made of the potential upsides of coffee drinking, caffeine can be deleterious for our health if consumed too late in the day. She advises drinking it no later than noon, 'as caffeine floats around in our bloodstream long after the buzz has worn off, and can lead to a lower quality of sleep, even for those who have no problem getting to sleep after an evening espresso'. Poor sleep has repeatedly been found to increase mortality risk. There are concerns too that, as a high-caffeine diet increases the amount of calcium lost via urine, bone density could diminish if enough replacement calcium is not consumed. The Royal Osteoporosis Society advises that, 'if your calcium intake is low, or you have other risk factors for osteoporosis, aim to have no more than four cups of coffee a day'. 3. Coffee drinkers have improved heart health, studies show A study by Queen Mary University of London and the Budapest Semmelweis University in 2022 found that up to three cups of coffee a day had a protective effect on heart health, and led to a reduction in overall mortality rate and risk of stroke. Research published in the European Heart Journal in January, meanwhile, showed that morning coffee consumption was associated with improved heart health. Compared to non-coffee drinkers, those who consumed theirs in the morning were 16 per cent less likely to die of any cause, and 31 per cent less likely to die of cardiovascular disease. According to Tracy Parker, a senior dietitian at the British Heart Foundation, 'research shows that drinking moderate amounts of caffeine – up to four or five cups of coffee a day – doesn't seem to have a negative impact on the heart and should be fine for most people.' But she warns that excessive consumption (above the recommended 400mg daily), 'can lead to temporary increases in blood pressure and heart rate, as well as side effects like palpitations, anxiety, nausea and headaches.' Leeming also adds that 'not everyone reacts well to coffee. It can cause jitters, or digestive issues in some people.'
The Guardian
26-05-2025
- Health
- The Guardian
Is it true that … detox diets flush toxins out of your body?
After a boozy weekend or a takeaway-heavy week, it's tempting to believe that a 'detox diet', like a juice cleanse, might undo the damage. But is that how our bodies actually work? According to Dr Emily Leeming, a dietitian at King's College London, the answer is: no. 'Your body has a natural built-in detox system that helps eliminate potentially harmful molecules and waste products,' she says. 'You don't need a special diet.' She adds that 'toxins' has become a 'scary term' but it's normal for your body to process these kinds of molecules. Your liver filters out unwanted substances from your blood, such as alcohol and its by-products, and excess fats; your kidneys flush out waste through urine. Meanwhile, your gut microbes play a supporting role, helping to break down certain compounds in food and drink, and binding potentially harmful molecules together so they can be excreted. If our internal detox system works just fine on its own, why has there long been an obsession with juice cleanses? 'It feels a bit puritanical,' says Leeming, 'and it's counter-intuitive. Your detox organs actually need energy and nutrients to function well. By dieting, you're not aiding those organs, you're depriving them of their energy source.' Take the impact of a juice cleanse, for example: 'You're not getting enough protein. You're not eating balanced meals. You'll probably feel incredibly hungry, and not sleep well.' Doing it for a few days probably won't do long-term harm, she adds, 'but it's a lot of suffering for little or no gain'. Sign up to Inside Saturday The only way to get a look behind the scenes of the Saturday magazine. Sign up to get the inside story from our top writers as well as all the must-read articles and columns, delivered to your inbox every weekend. after newsletter promotion Instead of a punishing cleanse, she says, if you feel as though your body's in need of a 'detox', you're better off feeding it well. A key player here is fibre: the nutrients found in legumes and wholegrains help the gut trap and eliminate unwanted compounds. 'Hydration is important too,' she adds.
