As iftar approaches, many people begin to experience a strong desire to eat certain types of food. From fried snacks and sugary drinks to heavy meals that were not even considered during suhoor, this condition is often referred to as food craving. But is it really a sign that the body needs energy, or just an emotional urge?
While fasting, it is important to understand the difference between physical hunger and emotional hunger. Without realizing it, many people assume they are biologically hungry when what they are actually experiencing is a psychological response to certain situations such as stress, boredom, or visual exposure to food.
What Is Physical Hunger?
Physical hunger occurs when the body truly needs energy intake to carry out metabolic functions. During fasting, the body experiences a drop in blood glucose levels, which then triggers the release of the hormone Ghrelin from the stomach. This hormone sends signals to the brain indicating that the body needs food.
Physical hunger has several key characteristics:
- It appears gradually
- It is accompanied by weakness or stomach growling
- It can be delayed temporarily
- It is not fixated on specific types of food
- It disappears after eating a reasonable portion
When physical hunger occurs, the body is generally ready to accept various types of food as an energy source, not just specific foods like sugary or oily meals.
What Is Emotional Hunger?
Unlike physical hunger, emotional hunger arises as a response to psychological conditions rather than biological needs. During fasting, changes in daily routines, work pressure, or feelings of boredom can trigger food cravings as a form of comfort or escape.
Emotional hunger tends to:
- Appear suddenly
- Focus on specific types of food
- Be difficult to control
- Persist even when the stomach feels full
- Be followed by feelings of guilt after eating
The desire to consume high-sugar foods during emotional hunger is related to the brain’s reward system, which involves the neurotransmitter Dopamine. Consuming sweet foods can increase dopamine release, creating temporary feelings of pleasure even when the body does not actually need additional energy.
Why Does Emotional Hunger Often Occur During Fasting?
Fasting not only involves refraining from food and drink but also alters biological rhythms and daily activity patterns. This condition makes both the body and mind more sensitive to mild stress and visual stimuli, such as viewing food-related content on social media before iftar.
In addition, fatigue from going through the day without energy intake can affect the function of the Hypothalamus, the part of the brain responsible for regulating hunger and satiety. When the brain receives signals of stress or fatigue, the urge to eat may arise even when the need for energy is not urgent.
How to Differentiate Physical Hunger from Emotional Hunger While Fasting
To avoid misinterpreting your body’s signals, here are some simple steps you can take:
1. Pay Attention to When Hunger Appears
If hunger develops gradually several hours after suhoor, it is most likely physical hunger. On the other hand, if the desire to eat appears suddenly after seeing food advertisements or culinary content, it may be emotional hunger.
2. Identify the Type of Food You Crave
Physical hunger allows the body to accept almost any type of food. Emotional hunger, however, usually targets specific foods such as sweet iced tea, fried snacks, or fast food.
3. Try Drinking Water
The body often misinterprets dehydration as hunger. If the urge to eat decreases after drinking water, it is likely not physical hunger.
4. Delay for 10-15 Minutes
Emotional hunger tends to fade when diverted with other activities such as light walking or simple tasks. Physical hunger, however, will persist even after being delayed.
5. Evaluate Your Emotional State
Ask yourself whether the desire to eat is triggered by stress, boredom, or fatigue. Being aware of your emotional state can help prevent overeating during iftar.
The Impact of Consistently Giving in to Emotional Hunger
Continuously giving in to emotional hunger at iftar can lead to excessive food consumption, especially foods high in sugar and fat. This may put strain on the Stomach, which has been empty for hours, and trigger sudden spikes in blood sugar levels. In the long term, this habit can disrupt healthy eating patterns during the fasting month and increase the risk of digestive problems.
Conclusion
Distinguishing between physical hunger and emotional hunger is an important step in maintaining a balanced diet during fasting. By understanding your body’s signals more clearly, you can avoid overeating at iftar and fully benefit from the health advantages of fasting.
READ ALSO ARTICLE: Drinking Iced Water at Iftar and Its Impact on Your Stomach Health
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