Does Hunger Trigger Anxiety? Understanding the Connection and Finding Relief

Our body operates on three levels: the id, the ego, and the superego. These levels encompass our basic needs, conscious desires, and subconscious needs. When we neglect the most basic requirements like food and water, the human mind cannot function smoothly. In the absence of food, the body experiences both physical and mental stress, leading to anxiety.

Moreover, certain nutrient deficiencies, such as Vitamin D, B12, and magnesium, can also contribute to anxious feelings. For many people, anxiety and feelings of nervousness often manifest as a lack of appetite or a simple disinterest in eating. However, for most individuals who are accustomed to regular meals, skipping a meal can cause a drop in blood sugar levels. If this drop is prolonged, it may lead to an increase in feelings of anxiety and irritability.

Hunger and Hypoglycemia: Primitive Stress Signals

Hunger and hypoglycemia (low blood sugar) are primitive signals that activate the stress response in individuals. In people who are predisposed to anxiety and depression, these signals can often trigger a stress response.

For instance, hunger in the form of low blood sugar can lead to irritability and anger. I used to have a similar experience. Before starting intermittent fasting (IF), I would become extremely angry and snappy without any significant provocation. I was highly dependent on regular meals, which means that if I didn’t get food at specific times, I would become anxious. I was never able to skip meals, even in emergencies.

Managing Hunger with Intermittent Fasting

Ultimately, I decided to try intermittent fasting. By adopting a 16-hour fasting window, I was able to gain control over my need to eat at irregular times. I would finish my dinner by 4 PM and abstain from food except water until the next day at 8 AM. Initially, this was challenging, but by drinking lots of water, I was able to overcome the initial difficulty. I have been doing this for a year now. In that time, I have learned that sometimes after 4 PM, if I feel irritable or have a headache, I should probably eat and skip my fasting for that day. This happens roughly once a month. Otherwise, I am able to fast comfortably for 16 hours, and I consider this an achievement for me.

Tips for Managing Anxiety and Hunger

There are several strategies you can adopt to manage your anxiety and hunger:

Carry Snacks: Always have a small pack of snacks in your bag. This can include a piece of candy, some nuts, or an apple or banana. Whenever you feel hunger pangs, you can eat them and drink plenty of water. This can help stabilize your blood sugar levels and reduce anxiety. Stay Hydrated: Drinking plenty of water, especially cold water, can help alleviate hunger. Sometimes, the feeling of hunger is actually just thirst in disguise. Plan Your Meals: Ensure you have regular meal times and snacks planned. This can help maintain a steady balance of blood sugar and reduce the chances of sudden fluctuations that trigger anxiety.

Each person is unique, and what works for one may not work for another. So, while I encourage you to explore these strategies, it’s crucial to find what works best for you. If you find that hunger triggers significant anxiety and makes it difficult to function, always consult a healthcare professional for personalized advice.