I'm starving!

I've heard people use these words a few times this week; and in weeks past. People feel that if they go a few hours without eating they are "starving". Words are powerful, and these are words we must take out of our vocabulary. Yes, if you haven't eaten for 3 weeks you might be hungry, but you still aren't starving.

Our bodies have a tremendous source of fuel available in our stores of fat, thus it's very unlikely we are starving. However, use of that word seems to kick in our desire, and even allows a certain permission to eat. (Anything). Some growling in the stomach is simply a mild sense of hunger, but it's not painful or dangerous. Try having a glass of water to take the edge off the sensation if it's bothering you, or eat a small piece of cheese or a few almonds. Be very strict about the amount you eat, because once we reinforce the brain that we need to eat, we tend to eat too much.

Realizing that not eating (fasting) can be healthy for the body, may also help. As you are aware, there are many benefits to fasting (whether that be for 12 hours, 18 hours or 24 hours) which go beyond weight loss. When we fast, there is an increase in BDNF (brain derived neurotrophic factor) which stimulates the growth of brain neurons. Similarly there was a recent article from the Salk Institute in California, suggesting that in the fasting state they have discovered a protein which signals to the gut lining to improve its barrier, so there may be less inflammation from gut bacteria.

I believe most of us must learn to cope with whatever 'hunger' means to each of us. For some it's an empty feeling, for others it may be some feeling of desire, maybe growling of the stomach. The word hunger means different things to different people. Try to override the sensation and not immediately grab a snack. Ideally we would move away from the kitchen and go for a walk, or do something to take our minds off physical sensations. I know we can all do this, because most of us have been in situations where we are physically busy (gardening), or mentally occupied (work) and we aren't aware of hunger at all. It's only when we are alone, or around food, that the desire to eat kicks in.

We have been very wrong in promoting the idea that we must eat every 3 to 4 hours. It's only recently that we have been promoting this, and there is no evidence that it increases metabolism. In fact, our metabolism may raise slightly in the fasting state. If we are 'hungry' after a workout, really all we need are fluids and maybe some extra salt if it has been a long workout and we have perspired a lot.

We aren't 'starving', nor are we necessarily 'really really hungry'. Try to subdue those expressions, and use only a small amount of food to reduce the sensations you are feeling.

Training our brain not to eat in this food abundant society is not easy; but just keep trying. It's a long and often frustrating process, but I know you can do it. Just never give up.

Dr. Doug