
29 Oct What kind of hunger do you have?
One of the most debated moments after my talks on nutrition and wellness is when I mention hunger of the heart versus hunger of the stomach, something that we seem to understand as a concept but rarely pay attention to correctly when it comes to taking action.
In fact, according to the RAE, hunger is nothing more than the desire or need to eat, or it can also refer to the lack of access to food.
Hunger is a feeling we are all familiar with, it is the signal our body sends out to tell us that it needs energy, but in reality it can go much deeper than that. Since ancient times, hunger has been essential for human survival; our ancestors depended on these signals to find food and thus have the strength to hunt, gather and protect themselves. Over time, hunger ceased to be just a physical need and began to involve emotions, thoughts and even social relationships.
Today, understanding the types of hunger we may feel allows us to make peace with this feeling, to identify our true needs and, above all, to enjoy a balanced relationship with food. To do this, it is important to recognise the main types of hunger, so that we can manage them with a new perspective.
1. Physical or biological hunger: when your body really needs to eat.
This is the most basic and perhaps the most familiar form of hunger. It is the physiological need for food. When we are physically hungry, our body is asking for energy and nutrients to keep functioning. This is the signal that our ancestors could not ignore, as their survival depended on it.
We identify it by feeling an emptiness in the stomach or even with the “rumbling of the guts”. It usually appears 3 to 5 hours after the last meal. And if left unattended, lack of energy and irritability can accompany it.
My advice is that when you feel physically hungry, don’t ignore it. Listen to your body and feed it with foods that give it long-lasting energy, such as protein, complex carbohydrates and healthy fats. Take time to eat slowly, which will help you enjoy what you eat more and feel full after about 20 minutes.
2. Emotional hunger: when we seek comfort in food.
Emotional hunger is that hunger that arises in times of stress, sadness, anxiety or even boredom. Have you ever sought solace in an ice cream or a piece of chocolate? This happens because food triggers certain chemical responses in our brain that give us temporary relief.
It usually comes on suddenly, even if you have just eaten. It usually focuses on certain “comfort” foods, such as sweets, snacks or fast food. Although it may calm you down at the time, the feeling of emotional emptiness returns soon after.
My advice is that the next time you feel emotionally hungry, try to identify the emotion you are experiencing. Maybe a phone call with a friend, a walk in the fresh air or listening to your favourite song will also help you manage those emotions without always relying on food.
3. Sensory hunger: when the smell or sight of food awakens the appetite.
This type of hunger arises when our senses are attracted to food, whether by its smell, appearance or even the sound of it being prepared. Who hasn’t felt the desire to eat something when smelling a bakery or seeing a freshly baked pizza?
It is triggered by external stimuli: the smell of bread, seeing a cake in a shop window or hearing the sizzle of a grill. It can appear even when you are not physically hungry and usually focuses on specific, visually appealing foods.
Sometimes this hunger is soothed by a small taste of food, such as a small portion. You can also remind yourself that this feeling is caused by external stimuli and that you have the choice to decide when and how much to eat.
4. Mental hunger or “head hunger”: when we follow rules and judgements about food.
The mind can also play an important role in how we feel hungry. Mental hunger arises from thoughts or rules we have about food: if we are on a diet, if we think “it’s time to eat” or if we think we should avoid a certain food.
It arises from thoughts such as “I should eat healthy”, “I shouldn’t eat late” or “I can’t eat bread”. It is a hunger that comes from preconceived ideas, rather than a real physical need.
Practising flexibility and self-compassion is key. Try to enjoy your food without judgement, and allow your choices to be based on how you feel and not just rigid rules. Eating intuitively often leads to a healthier and less stressful relationship with food.
5. Heart hunger or affection hunger: when we seek to fill an emotional void.
Sometimes, food becomes a replacement for our deepest emotions: when we feel loneliness, sadness or the need for affection, a hunger of the heart may appear. It directs us towards foods that comfort us, especially those we associate with special memories or loved ones.
It usually appears at times of loneliness, nostalgia or sadness. It may be related to specific foods that remind us of loved ones or comforting experiences.
My advice when hunger of the heart strikes is to think of other activities that make you feel good: maybe call a friend, write your thoughts in a journal, or spend time on an activity you enjoy.
6. Cellular starvation: when your body needs specific nutrients.
Cellular hunger is your body’s way of letting you know that it needs something specific to function better. If you are lacking in vitamins, minerals or even water, you may crave certain foods that will help balance these deficiencies.
You are attracted to certain foods, especially more natural foods such as fruits, vegetables or water. You don’t calm down with just anything; you look for specific nutrients.
Make sure you maintain a balanced diet that meets all your nutritional needs, as this reduces the likelihood of cellular hunger. Consistent cravings may be a sign that you need more variety of nutrients in your diet, so if this is the case, you may want to consider consulting a nutritionist.
7. Social hunger: when we eat for the simple fact of being in company.
Finally, social hunger is the hunger that appears in contexts where everyone is eating and we crave to share the experience, even if we are not very hungry. This kind of hunger connects us with others, and is part of the tradition and pleasure of sharing a table.
It arises at gatherings, celebrations or social events. More than physical hunger, it is a way of integrating and participating in the social experience.
My recommendation in this case is to enjoy food in social situations without feeling obliged to overeat. You can choose small portions and, above all, focus on the moment, the company and the conversation. The food is only part of the experience.
Hunger is not something to fear or avoid; it is a part of us that connects us to our roots and our emotions. Understanding the different types of hunger helps us to make more conscious choices and to nourish both our body and mind.
The next time you feel hungry, ask yourself what kind of hunger it is and respond with care and kindness, allowing yourself to meet your true needs. With this more mindful approach, your relationship with food is sure to be much friendlier.
At Benefit Brokers we have already put it into practice. Awareness is leading us towards increasingly efficient ways in the world of health☺ . If you want us to help you transmit these concepts to your company’s team, contact us. We will be happy to help you.
María Kindelán
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