7 causes and how to alleviate them

Hunger pangs, or hunger pains, are a natural reaction to an empty stomach. They cause a hollow or gnawing feeling or an empty sensation in the abdomen.

But hunger pangs can happen even if the body does not need food. Several other situations and conditions can lead to hunger pangs, including:

• sleep deprivation
• dehydration
• eating the wrong foods

Read on to learn more about hunger pains and discover how to ease them.

People get hunger pangs or hunger pains for several different reasons. Seven reasons are explained here:

1. Hunger hormone

Share on PinterestThe release of ghrelin in the body, dehydration, and a person’s emotional state can cause hunger pains.

The brain triggers the release of a hormone called ghrelin in response to an empty stomach or in anticipation of the next meal.

Ghrelin signals the body to release stomach acids to digest food. If food is not consumed, the stomach acids begin to attack the lining of the stomach, causing hunger pains.

Studies have shown that ghrelin increases hunger by up to 30 percent when it is administered to adults.

2. Quality of food eaten

Hunger pangs can happen even when the body does not need calories.

This is because ghrelin interacts with insulin, the hormone that regulates blood sugar. Falling levels of insulin cause ghrelin, and therefore hunger, levels to rise.

Junk food contains high amounts of sugar and simple carbohydrates. Eating it causes a spike in insulin levels, followed by a quick drop. Ghrelin then increases, even though the food was consumed only an hour or so beforehand.

In this way, eating even large amounts of poor quality food can increase hunger and cause the pang response in the body.

3. Dehydration

Many people cannot tell the difference between hunger and thirst because the symptoms are so similar.

Thirst can cause symptoms, such as:

• stomach pains
• shaking
• irritability
• lightheadedness

4.

The environment

Some people experience pangs in response to smells and sights. Many people have a physical response to the smell of freshly baked goods or cooking. Images of food on T.V. or online can also cause the mouth to water.

Although this type of hunger may not be based on a need for food, it causes very real physical symptoms, including hunger pains.

5. Lack of sleep

Overeating and excess weight have long been associated with sleep deprivation. It appears that hunger pains may be linked to a lack of sleep or poor-quality sleep.

Lack of sleep increases the effects of a chemical that makes eating sweet, salty, and high-fat foods more appealing, a 2016 study suggests.

The sleep-deprived study participants ate a meal containing 90 percent of their daily calories but were unable to resist junk foods just 2 hours later.

6. Emotional state

People may mistake their brain signals for food as hunger pains in some cases. This situation can occur when someone is in a heightened emotional state.

Research suggests that stress and other negative emotions can make it seem like the body urgently needs food, even when it may not.

A rumbling or growling stomach can sometimes help distinguish between emotional and physical hunger. The noises can only be heard when the stomach is empty.

7. Medication and medical conditions

Hunger pangs may be caused by medical conditions in rare cases. This is true for people with diabetes, as hunger increases when blood sugar crashes.

It can indicate an infection or digestive illness that requires medical attention if pains occur alongside other symptoms. Look out for symptoms, such as:

• diarrhea
• dizziness
• fever
• headaches
• nausea
• vomiting
• weakness

Some medications, including certain antidepressants, may interfere with hunger signals and ghrelin release.

Share on PinterestSymptoms of hunger pains may include tiredness, irritability, and lightheadedness.

Hunger pains feel like a gnawing or rumbling in the stomach. They may also present as contractions or the feeling of emptiness.

Other symptoms may include:

• cravings for certain foods
• tiredness
• lightheadedness
• irritability
• strong desire to eat

Once food is consumed, hunger pains and other hunger symptoms usually go away. The stomach adjusts to this new level of fullness (or emptiness), so they may even subside without eating anything.

Research on mice has found that there is an instinctive desire to reduce hunger pangs and other hunger signals. Certain neurons in the brain kick in to fuel appetite once a certain amount of bodyweight has been lost.

This may explain why it is challenging to stick to a diet when experiencing hunger pains.

There may be other ways to control hunger pangs while losing weight even though the researchers suggest that manipulating these neurons will help people maintain their diets.

To alleviate hunger pains, especially when dieting, people can try the following:

Eat at regular intervals

Ghrelin is released in response to what someone’s usual mealtimes are.

Sticking to a schedule will ensure food reaches the stomach in time to meet the stomach acid released in response to ghrelin spikes.

It can also be helpful to carry healthful, low-calorie snacks, such as fruit and nuts, when outside the home, in case it is not possible to eat a full meal at a designated meal time.

Choose nutrient-dense foods

Share on PinterestEating healthful foods including whole grains, fruits, and vegetables, are recommended to alleviate hunger pains.

Avoid insulin dips by choosing healthful food options instead of processed ones.

Eat balanced meals that contain:

• lean protein, such as beans, lentils, and skinless poultry
• whole grains, including brown rice, oats, quinoa, and whole-wheat products
• fruits and vegetables, including fresh, frozen, and canned (without added sugar)
• healthful fats, found in avocados, olives, nuts, and seeds
• low-fat dairy products or dairy alternatives

A person should try to limit the intake of foods that are high in sugar, salt, saturated fats, and trans fats. Refined carbohydrates, including white bread and white pasta, should be eaten in moderation or not at all.

Fill up on low-calorie foods

Some low-calorie foods are considered high-volume, meaning they take up space in the stomach yet do not contribute to weight gain.

A full stomach will cause levels of ghrelin to drop, which alleviates hunger pains. High-volume, low-calorie foods include:

• salads
• raw or lightly steamed green vegetables
• homemade vegetable soups
• green smoothies

Stay hydrated

Sip water throughout the day. Aim to drink 8 glasses daily. Limit diuretic drinks, such as caffeine and alcohol, which contribute to dehydration.

Get enough sleep

It is sensible to avoid food cravings caused by sleep deprivation by establishing a sleep routine. It helps to go to bed and get up at the same time every day and aim to sleep for 7 to 9 hours nightly.

Practice mindful eating

When eating, focus on the taste and texture of each bite. Chew food thoroughly. Do not watch television during mealtimes.

Use distractions

A person can try to ignore hunger pains if they are not based on a real need for food.

Effective distractions include:

• reading
• dancing
• exercise
• working
• socializing

Consult a doctor if hunger pains regularly persist despite eating balanced meals. Stomach pains may suggest a gastrointestinal disorder or infection.

People who experience the following symptoms along with their hunger pangs should also see a doctor:

• breathlessness
• constipation
• diarrhea
• dizziness
• headache
• nausea
• rapid changes in weight
• sleep difficulties
• vomiting
• weakness

Stomach pains are a normal response to hunger. Although they may signal a need for food, it is possible to experience hunger pangs in response to other situations, including dehydration, sleep loss, and anxiety.

Hunger pains rarely need medical attention, as they usually go away once food is eaten.

People who are dieting may wish to take steps to alleviate their hunger pains to meet their weight loss goals.

7 causes and how to alleviate them

Hunger pangs, or hunger pains, are a natural reaction to an empty stomach. They cause a hollow or gnawing feeling or an empty sensation in the abdomen.

But hunger pangs can happen even if the body does not need food. Several other situations and conditions can lead to hunger pangs, including:

• sleep deprivation
• dehydration
• eating the wrong foods

Read on to learn more about hunger pains and discover how to ease them.

People get hunger pangs or hunger pains for several different reasons. Seven reasons are explained here:

1. Hunger hormone

Share on PinterestThe release of ghrelin in the body, dehydration, and a person’s emotional state can cause hunger pains.

The brain triggers the release of a hormone called ghrelin in response to an empty stomach or in anticipation of the next meal.

Ghrelin signals the body to release stomach acids to digest food. If food is not consumed, the stomach acids begin to attack the lining of the stomach, causing hunger pains.

Studies have shown that ghrelin increases hunger by up to 30 percent when it is administered to adults.

2. Quality of food eaten

Hunger pangs can happen even when the body does not need calories.

This is because ghrelin interacts with insulin, the hormone that regulates blood sugar. Falling levels of insulin cause ghrelin, and therefore hunger, levels to rise.

Junk food contains high amounts of sugar and simple carbohydrates. Eating it causes a spike in insulin levels, followed by a quick drop. Ghrelin then increases, even though the food was consumed only an hour or so beforehand.

In this way, eating even large amounts of poor quality food can increase hunger and cause the pang response in the body.

3. Dehydration

Many people cannot tell the difference between hunger and thirst because the symptoms are so similar.

Thirst can cause symptoms, such as:

• stomach pains
• shaking
• irritability
• lightheadedness

4. The environment

Some people experience pangs in response to smells and sights. Many people have a physical response to the smell of freshly baked goods or cooking. Images of food on T.V. or online can also cause the mouth to water.

Although this type of hunger may not be based on a need for food, it causes very real physical symptoms, including hunger pains.

5. Lack of sleep

Overeating and excess weight have long been associated with sleep deprivation. It appears that hunger pains may be linked to a lack of sleep or poor-quality sleep.

Lack of sleep increases the effects of a chemical that makes eating sweet, salty, and high-fat foods more appealing, a 2016 study suggests.

The sleep-deprived study participants ate a meal containing 90 percent of their daily calories but were unable to resist junk foods just 2 hours later.

6. Emotional state

People may mistake their brain signals for food as hunger pains in some cases. This situation can occur when someone is in a heightened emotional state.

Research suggests that stress and other negative emotions can make it seem like the body urgently needs food, even when it may not.

A rumbling or growling stomach can sometimes help distinguish between emotional and physical hunger. The noises can only be heard when the stomach is empty.

7. Medication and medical conditions

Hunger pangs may be caused by medical conditions in rare cases. This is true for people with diabetes, as hunger increases when blood sugar crashes.

It can indicate an infection or digestive illness that requires medical attention if pains occur alongside other symptoms. Look out for symptoms, such as:

• diarrhea
• dizziness
• fever
• headaches
• nausea
• vomiting
• weakness

Some medications, including certain antidepressants, may interfere with hunger signals and ghrelin release.

Share on PinterestSymptoms of hunger pains may include tiredness, irritability, and lightheadedness.

Hunger pains feel like a gnawing or rumbling in the stomach. They may also present as contractions or the feeling of emptiness.

Other symptoms may include:

• cravings for certain foods
• tiredness
• lightheadedness
• irritability
• strong desire to eat

Once food is consumed, hunger pains and other hunger symptoms usually go away. The stomach adjusts to this new level of fullness (or emptiness), so they may even subside without eating anything.

Research on mice has found that there is an instinctive desire to reduce hunger pangs and other hunger signals. Certain neurons in the brain kick in to fuel appetite once a certain amount of bodyweight has been lost.

This may explain why it is challenging to stick to a diet when experiencing hunger pains.

There may be other ways to control hunger pangs while losing weight even though the researchers suggest that manipulating these neurons will help people maintain their diets.

To alleviate hunger pains, especially when dieting, people can try the following:

Eat at regular intervals

Ghrelin is released in response to what someone’s usual mealtimes are.

Sticking to a schedule will ensure food reaches the stomach in time to meet the stomach acid released in response to ghrelin spikes.

It can also be helpful to carry healthful, low-calorie snacks, such as fruit and nuts, when outside the home, in case it is not possible to eat a full meal at a designated meal time.

Choose nutrient-dense foods

Share on PinterestEating healthful foods including whole grains, fruits, and vegetables, are recommended to alleviate hunger pains.

Avoid insulin dips by choosing healthful food options instead of processed ones.

Eat balanced meals that contain:

• lean protein, such as beans, lentils, and skinless poultry
• whole grains, including brown rice, oats, quinoa, and whole-wheat products
• fruits and vegetables, including fresh, frozen, and canned (without added sugar)
• healthful fats, found in avocados, olives, nuts, and seeds
• low-fat dairy products or dairy alternatives

A person should try to limit the intake of foods that are high in sugar, salt, saturated fats, and trans fats. Refined carbohydrates, including white bread and white pasta, should be eaten in moderation or not at all.

Fill up on low-calorie foods

Some low-calorie foods are considered high-volume, meaning they take up space in the stomach yet do not contribute to weight gain.

A full stomach will cause levels of ghrelin to drop, which alleviates hunger pains. High-volume, low-calorie foods include:

• salads
• raw or lightly steamed green vegetables
• homemade vegetable soups
• green smoothies

Stay hydrated

Sip water throughout the day. Aim to drink 8 glasses daily. Limit diuretic drinks, such as caffeine and alcohol, which contribute to dehydration.

Get enough sleep

It is sensible to avoid food cravings caused by sleep deprivation by establishing a sleep routine. It helps to go to bed and get up at the same time every day and aim to sleep for 7 to 9 hours nightly.

Practice mindful eating

When eating, focus on the taste and texture of each bite. Chew food thoroughly. Do not watch television during mealtimes.

Use distractions

A person can try to ignore hunger pains if they are not based on a real need for food.

Effective distractions include:

• reading
• dancing
• exercise
• working
• socializing

Consult a doctor if hunger pains regularly persist despite eating balanced meals. Stomach pains may suggest a gastrointestinal disorder or infection.

People who experience the following symptoms along with their hunger pangs should also see a doctor:

• breathlessness
• constipation
• diarrhea
• dizziness
• headache
• nausea
• rapid changes in weight
• sleep difficulties
• vomiting
• weakness

Stomach pains are a normal response to hunger. Although they may signal a need for food, it is possible to experience hunger pangs in response to other situations, including dehydration, sleep loss, and anxiety.

Hunger pains rarely need medical attention, as they usually go away once food is eaten.

People who are dieting may wish to take steps to alleviate their hunger pains to meet their weight loss goals.

Gastroscopy for abdominal pain at night, on an empty stomach

Gastroscopy for abdominal pain at night, on an empty stomach

Gastroscopy

“So easy, even a caveman can do it.”

21.04.2023

Patients: 26,261

FEDOR IVANOVICH INOZEMTSEV

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BUNNS

Some of our patients complain at the gastroenterologist’s appointment of so-called hunger pains: discomfort in the abdomen that occurs when more than 6 hours have passed since the previous meal. Often, such pains in the abdomen occur at night when a person is sleeping, and cause overwork based on lack of sleep. It is important that when eating food, such symptoms are eliminated on their own, so there are not so many people who come with complaints about them, and in vain.

Register with a specialist through the website

Pain in the abdomen at night and on an empty stomach is the first harbinger of peptic ulcer and gastritis, so for diagnosis and prompt treatment, you should immediately visit the Practical Medicine Medical Center in Yuzhnoye Butovo, making an appointment with a gastroenterologist in any convenient way.

An experienced doctor, who has modern medical equipment in his arsenal, will conduct the most informative examination – gastroscopy. It will most likely show the presence / absence of inflammatory processes in the stomach, intestinal diseases.

The doctor will also tell about the possible causes, among which the most popular are:

1. change in the motor function of the stomach;
2. irritation of receptors near the focus of the ulcer;
3. increased acidity resulting from increased secretion;
4. spastic contractions around the resulting ulcer.

All of these causes are successfully treated with medication before the onset of a deeper stage of the disease, but in order to prescribe certain drugs, the doctor needs to make a diagnosis as soon as possible. A modern gastroscope of thin diameter will help with this – only 4.9mm, which is easily introduced even to the smallest patients, without causing the usual discomfort.
You will need only minor preparation for the examination: stop eating 8 hours before the procedure, drinking – 4 hours, so that nothing interferes with the introduction of the gastroscope, and the visible “picture” is especially clear.

Is there always not enough time to visit doctors or is the patient easily agitated, prone to unrest in the hospital walls? It doesn’t matter, the doctor will come to your home, taking everything you need.

The main thing is to constantly listen to your body, to the signals that it gives, so that unpleasant pains in the stomach at night, on an empty stomach, do not become a harbinger of more serious diseases. A timely gastroscopy will help to avoid sad consequences.

Specialists

S P.M. 2018
Belokobylskaya L.V.

Endoscopist / gastroenterologist

Make an appointment

C P.M. 2002
Gryaznova M.E.

Gastroenterologist, Endoscopist

Make an appointment

S P.M. 2018
Nazarova T.N.

Gastroenterologist / endoscopist

Make an appointment

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Why does the stomach hurt from hunger and what to do about it

We have all experienced pain in the stomach from hunger – barely noticeable or too strong. Scientists explain what causes these spasms and how to relieve them.

derneuemann/pixabay.com

“Abdominal cramps (which should not be confused with pain from other causes) is a general term for hunger-induced discomfort,” says Andrew Akafong, dietitian for Mackenthun’s Fine Foods. “When the stomach is empty for too long, it signals with painful contractions.”

Contents of the article

It happens for a reason: “Motilin, a hormone produced in the small intestine, causes both the intestines and the stomach to contract rapidly,” explains Crystal Dunham, registered dietitian and owner of The Mother Road Dietitian. Together with motilin, ghrelin, a hormone that stimulates appetite, is often released. So, in addition to the painful sensation of physical contractions, you also begin to feel hungry.

What do these spasms mean?

They are just your body’s way of telling you it’s time to eat. While various fad diets promote the idea that hunger should be suppressed, this is not the case at all. “Definitely don’t ignore painful spasms,” Dunham says. Although, according to Akafong, these spasms can also indicate thirst, but real hunger, of course, cannot be drowned out by any amount of water. If you regularly drink the prescribed glasses, then we cannot talk about dehydration.

Can spasms be avoided?

Probably not. If you really can’t eat for a long time, then cramps are inevitable. But there are other, less noticeable signs of hunger that appear earlier.

“Hunger is different for everyone,” says Dunham. “The first symptoms may be fatigue, trouble concentrating, or irritability.” A drop in blood sugar levels after not eating for several hours can cause a quick mood swing, the nutritionist adds: “You suddenly become angry, short-tempered or start acting like an idiot.