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Yahoo
a day 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.
Telegraph
22-03-2025
- Health
- Telegraph
What alcohol does to your gut health
We all know that a healthy gut is vital for everything from fighting off colds and flu to conditions such as anxiety, depression, irritable bowel syndrome and more. We also know that eating a wide variety of plants, fermented foods and fibre will improve and maintain our gut health. Yet, unfortunately, even if we're maxing out the kefir and kombucha, much of the good work is undone by a boozy dinner party or a few beers in the pub. Alcohol is uniquely harmful to our gut microbiome. 'Consuming alcohol can affect gut health in the short and long term. It can do this in several ways – by disrupting the balance of the gut bacteria, by triggering irritation and inflammation, impacting nutrient absorption and digestion and driving up the risk of gut-related health problems such as ulcers and gastritis for example,' says Dr Emma Derbyshire, a leading nutritionist. An unhealthy, unbalanced gut will also affect the health of our brain and liver, as the two are closely linked and in constant conversation. So why is alcohol so troublesome for gut health? Do we have to give up drinking completely, and if not, what can we do to mitigate its effects? All the ways in which alcohol affects our gut health 1. It impacts your digestion 'This is because alcohol is rapidly absorbed; unlike food, it doesn't need to be broken down and digested. Instead, it is absorbed from the stomach and small intestine directly and quickly enters the bloodstream. Even a single drink may alter stomach acid production,' says Dr Derbyshire. Drinking also causes the gut-related symptoms of diarrhoea or constipation that are familiar friends after a big night out. 'Alcohol can impact the nerves lining the gut, causing your digestion to speed up, alongside more water being pulled into the gut, leading to loose stools. Most people will notice this when they've had a heavy drinking session, that they'll need to go to the bathroom earlier, and have altered bowel movements,' says Dr Emily Leeming, a scientist at King's College London and author of Genius Gut. 2. It affects how well nutrients and vitamins are absorbed The speeding up of the digestion can also mean that nutrients from food are less well absorbed. 'Alcohol can directly impede the absorption of water-soluble vitamins such as B1, B6, B12 and folate in the intestines. Calcium and vitamin D metabolism can also be disrupted by alcohol, which can affect bone density and increase osteoporosis risk,' says Dr Derbyshire. 3. It makes bloating and stomach pain worse For people who already suffer from gut-related issues such as bloating, gas, stomach pain, cramps and IBS, drinking alcohol is also likely to make those symptoms worse. And it's not just the drinking itself that can impact the gut but the side effects associated with drinking. We know, for example, that drinking can lead to a poor night's sleep, which is also linked to a less diverse and healthy microbiome. Bad sleep often leads to cravings for high-fat and sugary hangover-fuelled foods the next day, which in turn is also bad for our guts. How drinking heavily impacts your gut Alcohol's impact on your gut will clearly be more profound if you drink regularly and heavily. Studies have shown that heavy drinking alters the actual makeup of gut bacteria, leading to an imbalanced gut, known as dysbiosis. This can lead to inflammation and disease. 'Ethanol, the main ingredient in alcohol, can kill off some of the microbes, which is why it's used in high strengths as a hand sanitiser. Alcohol creates a toxic environment that favours harmful microbes while making it harder for 'good' ones that support digestion and immunity to survive,' explains Dr Leeming. Some studies have also suggested that this imbalance of gut bacteria can also alter the brain and mood, increasing cravings for booze. Not only does alcohol kill off the good bacteria, but over time it also weakens the protective lining of our gut, leading to what is often called 'leaky gut.' This is when little gaps open up in the gut lining, which means that bacteria, in digested food particles and other nasties can get into our bloodstream, possibly causing problems in the rest of our body. 'The liver receives about 75 per cent of its blood directly from the gut and it's a power house of metabolism. So, if you damage one, you have an impact on the other. It's a sort of gut-liver-immune axis, and it is really important in explaining how alcohol influences our health,' says Dr James Kinross, a consultant surgeon at Imperial College London and the author of Dark Matter: The New Science of the Microbiome. So how much alcohol is safe for our gut? For those of us who enjoy a drink, the extensive evidence of the harmful effects of alcohol on our guts makes for pretty depressing news. Yet experts say that drinking in line with the current recommendations, which in the UK is no more than 14 units of alcohol per week for men and women, should be fine to maintain a healthy gut. Others, however, suggest a lower intake. 'Occasionally drinking a small amount of alcohol likely doesn't do any long-term damage, especially if you're eating a balanced healthy diet, have an active lifestyle and manage stress levels. Where possible, though, choose an alcohol-free or low-alcohol option,' says Dr Leeming. Binge drinking is especially bad for our guts. It is also the case that our tolerance for alcohol does go down as we get older, which could be a result of the corresponding decline in our gut diversity as well as other changes. 'As we age, we have reduced enzyme activity and reduced liver function. Together this slower rate of alcohol metabolism can make the effects of alcohol last longer and feel stronger,' says Dr Derbyshire. Are some drinks better for our gut than others? Researchers used to believe that drinking a small amount of alcohol was actually good for us and led to a more diverse, healthy gut microbiome. Yet they now think those effects are because moderate drinkers are more likely to be people who are better off and therefore have a healthier lifestyle overall. 'In an ideal world, the science is pointing towards limiting alcohol intake overall being the best route, but if you are going to drink, red wine might still be a less harmful option. This is because red wine gets its colour from anti-inflammatory polyphenols called resveratrol, which may be able to mitigate some of alcohol's harmful effects,' says Dr Emily Leeming. Beer, sugary cocktails, and sweet and dessert wines are not good choices, however. 'Beer, because of its levels of carbonation and gluten content, can heighten inflammation in the gut and disrupt the balance of bacteria. Sugary cocktails can also contribute to dysbiosis and tend to be acidic and often contain artificial additives that could also upset the gut. Sweet and dessert wines also tend to have a higher sugar content, be acidic and may contain sulphites which can trigger digestive issues,' says Dr Derbyshire. Clear spirits have lower sugar levels, but they are also absorbed much more quickly into the blood stream. How to lessen the effects of drinking on the gut As well as cutting down on your drinking, there are many strategies to minimise the effect of alcohol on your gut. 1. Max out on fibre and protein Eating something with fibre and protein before drinking, like a bowl of yogurt and nuts or a piece of wholegrain toast and peanut butter, can create a protective layer in your stomach and slow down how fast the alcohol is absorbed. 2. Take a water break Alternating an alcoholic drink with water is a tried and tested technique to reduce drinking and avoid dehydration, and having a few drink-free days also allows your gut microbiome some time to recover. 3. Eat prebiotic and probiotic foods Eating gut-healing, fibre-rich foods regularly to boost gut health is also a good idea. 'Prebiotic foods that help to feed favourable gut bacteria such as garlic, bananas, onions and asparagus can help to offset some of the inflammatory effects of alcohol. Probiotic foods can help restore the natural balance of bacteria in your gut. So, eating the likes of kefir, natural yogurt or sauerkraut before drinking could be beneficial,' says Dr Derbyshire. 4. Consider taking a supplement If you're worried about your gut health and regularly suffer from symptoms of poor gut health, some experts also advise taking a targeted probiotic supplement. 'Try a scientifically studied probiotic to balance your gut microbiome, which helps to provide reassurance of mind that the gut is receiving a supply of favourable bacteria,' says Dr Derbyshire, especially on days when the right foods, or time to find them, are just not available. And overall, having a healthy lifestyle is also essential for a happy gut. So protect the gut/brain axis by managing stress, exercise regularly and maintain good relationships. Your gut will thank you for it.
Telegraph
05-03-2025
- Health
- Telegraph
The easy way to check your gut health (for free)
There's no doubt that gut health is important. Having a diverse range of bugs, or microbes, living in our small and large bowel has been linked to a lower risk of heart disease, Type 2 diabetes and even arthritis. This explains why the gut health market is booming – valued at more than £40 billion globally – and there's been an explosion of gut friendly foods and supplements which now sprawl across supermarket shelves, as well as costly tests promising to report back on the health of your gut. But there's a simple way you can check in on your gut health at home, for free – providing you have a tin of sweetcorn in your cupboard – and that's by testing your gut transit time. 'Gut transit time is the time it takes for food to move through your digestive system, from when you eat it to when it exits as poo,' explains Dr Emily Leeming, a microbiome scientist, dietitian and author of Genius Gut. 'It's a useful simple way to understand how well your gut is working.' A faster or slower transit time can influence which microbes thrive in your gut and and affect what molecules they make and whether these help or hinder your health. In a study that Dr Leeming co-authored, a healthy gut transit time was linked to having diverse gut microbes and it was a more accurate indicator of general health than stool consistency or frequency. Here's how to test yours. How to do the sweetcorn test Firstly, avoid eating any sweetcorn for a week or two, to make sure your gut is clear of the vegetable. Then, eat a portion of it – around three heaped tablespoons, one whole cob or two half cobs. 'Note the time you ate it, making sure not to chew the kernels too much so you can spot them later,' Dr Leeming recommends. 'Then, keep an eye on your poo over the next few days and note when you first see the corn again.' The time between eating the sweetcorn and seeing it in your stool is your gut transit time. There isn't a single sweet spot that is considered healthy gut transit time but the average is around 24 hours and falling within 14 to 58 hours is considered healthy, Dr Leeming says. 'It is important to note that it is not a perfect measurement,' notes Nick Ilott, a senior researcher and lead bioinformatician for The Oxford Centre for Microbiome Studies. 'So if it takes two days then your gut transit time is unlikely to be exactly two days – but it is an indication.' If you don't like sweetcorn, another way of doing this test is to bake something, such as muffins, and include blue dye in the mixture. Later, you should be able to spot it in your stool. What your result means Four hours If the time between eating sweetcorn and seeing it in your stool is just four hours, this is a very fast and short transit time and likely means you have diarrhoea, Dr Leeming explains. 'This could mean your body isn't absorbing nutrients properly, and that you have an imbalanced gut microbiome,' she says. You may also be suffering from some unpleasant gut symptoms, such as bloating and discomfort, caused by your microbes producing gases because of a lack of nutrients, Ilott says. 'If transit time is fast (four to 12 hours) then you may risk becoming dehydrated,' he notes. Your gut transit time can fluctuate based on what you've eaten, Dr Leeming adds. Also, a fast gut transit time can be caused by anxiety, inflammatory bowel disease or irritable bowel syndrome. 'You should always check with your doctor if you are experiencing any gut symptoms that you feel are abnormal,' Ilott says. 24 hours 'This is within the healthy range,' Dr Leeming explains. Her study linked healthy gut transit times with better overall health, healthier responses to food and less visceral fat (the type that sits deep within the belly and increases the risk of heart disease and stroke). 'You likely are eating a healthy amount of fibre, and your gut microbiome tends to be healthier than those with a very short fast transit time, or a longer transit time of above 58 hours,' she adds. 58 hours If it is 58 hours or more before sweetcorn appears in your stool, it means that you have a long, slow gut transit time, Dr Leeming says. 'This means that you are more likely to have a less healthy gut microbiome,' she notes. 'That could be because the gut bacteria aren't getting enough of their favourite food, ie fibre, delivered to them often enough, and may mean that they then produce less healthy molecules.' If fibre isn't reaching the gut often or quickly enough, microbes start feasting on protein instead, which can lead to bloating and inflammation. Dr Leeming and colleagues also found that longer transit times were linked to having a less healthy gut microbiome and having more visceral fat build up around the organs. How to improve your gut transit time Whether your gut transit time is on the short or long side, eating more fibre is likely the answer, Dr Leeming says. 'Fibre acts to slow down fast transit times, and also speed up those that are too slow,' she explains. 'Only 7 per cent of people in the UK are eating the recommended amount of 30g of fibre a day,' Dr Leeming says. In fact, the average intake is just 18g. Beans, whole grains, nuts and seeds are some of the most dense sources of fibre and there's also plenty of it in vegetables and fruit. To increase your intake, 'swap your bread for a pumpernickel rye bread, that contains 7g of fibre a slice, and snack on a handful of nuts and seeds a day,' Dr Leeming suggests.
