How not to be a monster when you're hangry

Picture this: you’ve ordered your favourite dish for lunch, from a delivery app and are counting down the minutes to its delivery. You're eagerly waiting for your delivery partner to call and say, “I’ve arrived.” Instead, you're treated to a frustrating revelation that they're at the wrong location. What makes the situation worse is watching your colleagues savour their food while you wait in agony for yours. And in that moment, everything makes you angry; you feel like throwing things around and feel like your skin is going to turn green like the Hulk. All that you need, in that very moment, is the one thing that you love—food. But it’s not coming to you anytime soon. In short, you're getting hangry (hunger-activated anger).

Being hungry and angry at the same time is a double dose of negative feelings and emotions, that can be hard to deal with, especially for those around you. And to help relieve the situation, we spoke to a few experts who shed light on why you get hangry and what you can do to minimise your anger. 

Despite differences in body and appetite levels, anyone can experience hanger. When you begin to feel hangry, your body is low on energy. Your brain relies on glucose to function, and hunger causes your blood sugar levels to drop, resulting in a loss of self-control. This triggers the release of cortisol, a stress hormone, and adrenaline, a fight-or-flight hormone, which raises and rebalances your blood sugar. The release of cortisol can also induce aggression. Subsequently, you may find yourself becoming impatient and easily annoyed, accompanied by symptoms such as headaches, sweating, and fatigue.

That said, it's important to understand your body to recognise whether you're feeling bad or anxious because you're hangry, or if you’re cranky and agitated for some other reason altogether. Simply attributing your irritability or anxiety to hunger isn't helpful. It's possible that you're feeling sad for a whole other reason or perhaps a colleague is simply getting on your nerves. You might not be anxious, just very tired, and not angry, but just very hungry. You need to start understanding what your body is signalling to us—and how. 

When you're hangry, the best thing to do is eat something. But that doesn't mean you grab the first item you see; it's important to eat the right food. Your body needs energy and foods like grains, berries, cereals, or carbohydrates will do the job. That said, pair your carbs with a protein (fish, chicken, eggs, tofu, beans, cheese, curd) source to avoid getting hangry sooner. What’s important here is that you don’t need to increase your blood sugar levels, but rather stabilise it, and that’s where protein comes into the picture. If you are someone who likes to have an organised schedule, you can audit of each major meal to ensure that your daily intake of protein, fats, carbohydrates, and fibre (vegetables, whole grains, nuts, and fruit) are present to meet your nutrient needs can work wonders. 

The pita imbalance

Pitta (fire), which aids metabolism and hunger, can one short-tempered and aggressive. When pitta is in a state of imbalance, we will be quick to temper. Eat sweet foods like rice, maize, millets, fruits as they have a calming effect. When you are feeling cranky, have well-cooked, heavy and lubricated foods like porridge with ghee, dal khichdi, baked sweet potato, avocado. Stay away from spicy and pungent foods like chilies, peppers, capsicum, onion, and garlic as they can worsen pitta imbalance and cause a burning sensation along with acidity. You can also have bitter foods like well-cooked leafy greens and astringent foods like apples, berries, cherries, and hummus. Also refrain from salty foods and sour foods like lemon, orange, tangerines, and sour grapes when you are already cranky from hunger as they will aggravate pitta imbalance. 

Opt for low glycemic index foods that release glucose gradually into the bloodstream, preventing sudden spikes and crashes in blood sugar levels. Incorporate whole grains, legumes, and non-starchy vegetables into your meals for sustained energy.

Mindful eating and snacking

Mindful eating practices can also alleviate hangry feelings. Take time to savour each bite, focusing on the flavours and textures of your meal. Eating slowly allows your body to signal fullness, reducing the likelihood of overeating or experiencing drastic hunger later on. The best trick is to follow the circadian rhythm and size your meal based on the position of the sun. Have a small breakfast, a big lunch at noon (when the sun is at its peak), and a small dinner just before sunset. 

Furthermore, snacking saves the day when hangry feelings show up unexpectedly. Munch on foods high in protein and fiber, like nuts, cheese, eggs, hummus, whole-grain crackers, and fruit. You could also have a protein bar or a protein shake to give your blood sugar a slight boost when you're in between meals and start to feel the hanger coming. Additionally, prioritise meals with a combination of macronutrients to provide sustained energy throughout the day.

Lastly, communication is key. Inform those around you when you're feeling hungry and irritable, allowing for understanding and support.

Cut down on the sugar

Consuming refined carbohydrates (present in white bread and pastries for example), sugary food and beverages can cause hanger because the carbs and sugars are too easily processed which causes a sugar rush and then crashes leading to you feeling lethargic and cranky. Limit the intake of desserts, candy, baked goods, sugar-sweetened cereals, flavored oatmeal and yogurt, and sugar-sweetened beverages, such as soft drinks, sports drinks, and sweetened coffee and tea beverages.

Stay hydrated

Also Read: What to do if you feel envious of your colleagues?

Also Read: Here's why you need to be emotionally intelligent at work