What Actually Happens to Your Body When You’re Hangry? A Psychologist Explains
Here's how to avert a case of the "hangries" before it begins, or fix it if it’s already in full effect.
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There’s a big difference between, "Oh, I could eat" and "Hurry up already…where is that appetizer I ordered?!"
Hanger isn’t an official psychological diagnosis, however, it’s an extremely real and incredibly relatable condition. A portmanteau of "hungry" and "angry," hanger is a sensation nearly all of us have experienced.
"While a precise percentage of the general population who experience hanger has not been established, the available evidence indicates it is a near-universal phenomenon. It isn't something that just a few people go through," confirms Gail Saltz, MD, an associate professor of psychiatry at the New York Presbyterian Hospital Weill-Cornell School of Medicine and the author of The Power of Different: The Link Between Disorder and Genius.
Hangriness can vary widely in intensity across individuals and even personally, depending on how recently and what you’ve eaten. Scientists have found that with increased hunger, the average human experiences a spike in anger and irritability and a dip in feelings of pleasure, explains Erika Kawamura, PsyD, a licensed psychologist board-certified in lifestyle medicine and the director of practice initiatives at Equilibria Psychological and Consultation Services in the Greater Philadelphia area.
Read on as experts spill about why this occurs and how we can avert a case of the hangries before it begins…or fix it if it’s already in full effect.
What is hanger, exactly?
"Hanger" is a sudden, complete evaporation of patience and rational thought when you get too hungry, says Sarah Glinski, RD, a registered dietitian and owner of Gut-Friendly Nutrition in Langley, British Columbia, Canada. Think of it like a tsunami of irritability, jitteriness, brain fog, anxiety, moodiness, and/or impulsivity that takes over simply because your body is running low on fuel, Dr. Saltz adds.
"Minor inconveniences you might normally shrug off suddenly feel like a personal attack, and even being looked at the wrong way makes you instantly irritated," Glinski admits. "It's like your fuse has suddenly become incredibly short, and you may be so irritated that you don't notice the feelings of lightheadedness or shakiness that often accompany being hangry. Then, you eat a snack. Within 10 minutes, that intense, irrational feeling of frustration goes away, and you're left wondering why you had such an overwhelming reaction to a minor inconvenience. That's hanger."
What’s happening in your body when you’re hangry?
It’s not just all in your head. In fact, hanger is mental, physical, and emotional, says Frances Largeman-Roth, RDN, a Dobbs Ferry, New York-based registered dietitian nutritionist and author of Everyday Snack Tray.
In response to low blood sugar (physical), the body shifts into survival mode and pumps out cortisol and adrenaline in an attempt to welcome stored glycogen into the bloodstream for energy. These hormones can affect focus (mental) and tend to trigger anxiety and aggression, while making it more challenging to regulate emotions.
Within reason, hunger can simply be a sign that it’s time for your next meal or snack. But at this intensity level, it becomes all too easy to snap.
"Taken together, the body's response to low blood glucose levels triggers a cascade of signals that your body struggles to distinguish from a true threat. Your brain runs on glucose, which it relies on to regulate emotions. If there's no fuel available, it triggers a stress response that can make even small frustrations seem like a big deal," Glinski tells Food Network.
When your blood glucose levels drop, your brain releases yet another hormone, ghrelin, which relates to hunger. Ghrelin has a domino effect within the body, provoking the release of a neurotransmitter called neuropeptide Y. Neuropeptide Y then activates your appetite and drives you to seek out food. Interestingly, this neuropeptide binds to the same brain receptors that regulate anger and aggression, so it tracks that high levels of neuropeptide Y have been shown to increase impulsive and aggressive behavior.
What are the most common causes of hanger?
Perhaps your schedule is too packed for a meal break or your lunch hour gets taken over by another meeting or errand. Or maybe you’re so focused on a task or activity that you lose track of time until it’s too late. Regardless of the reason, the most frequent pitfall is waiting too long between meals and snacks, Dr. Kawamura says.
There are a handful of other common — and completely preventable — mistakes that initiate hanger, the pros unanimously agree. These blunders include:
- Consuming too much caffeine without food
- Fasting; intermittent or at extended intervals
- Eating a sugary or carbohydrate-heavy meal or snack that’s shy or absent of protein
- Ignoring signs that your body might be hungry
Can you prevent hanger before it happens — or "cure" it, if you’re already hangry?
When you’re in the thick of a hanger strike, it can be challenging to keep a level head. Before you proceed — and prior to potentially reacting in a way you might regret later — Dr. Kawamura suggests taking a deep breath before giving your feelings a name.
"Putting a label on the difficult or unpleasant emotion or physical sensation with words can help take the edge off by making you more aware of what’s going inside instead of being in a vague state of physical and emotional discomfort," she says. "Even just acknowledging something along the lines of, 'I’m so cranky right now because I’m starving and starting to feel shaky,' can help you to feel a little more in control instead of feeling like a ball of uncontrollable anger that’s about to explode."
Practicing deep breathing and reminding yourself to hit pause when something or someone irritates you can help bring down that fight-or-flight process that is bubbling inside you, and create some space for rational thoughts, Dr. Kawamura continues.
Now that you have a moment to brainstorm solutions, we recommend:
Be mindful
Awareness of how different foods make you feel — as well as tuning in to your hunger and fullness cues — can help you make food choices that support your energy levels, so you don't end up over-hungry or snacking on high-sugar foods that lead to an energy spike followed by a crash, Glinski explains. Conduct an experiment: Eat a meal, then jot down how many hours it takes to feel hungry but not ravenous. Repeat this for all meals for three days. Then Dr. Kawamura says "you can use that data as a gauge to plan for meals and snacks, so you stay ahead of the hanger, especially if you know it’s going to be too long between meals than you can typically handle comfortably."
Fuel up with well-balanced meals and snacks
To help cover your nutritional bases and help you stay satisfied for longer, "each meal and snack should include a combination of protein, healthy fats, and high-fiber carbohydrates," Glinski says. This is especially crucial in the morning, according to Largeman-Roth: "Even if you’re not a breakfast person, have a little something with your coffee or tea to fuel your brain until you’re fully awake." This could be something as simple as a protein bar, a banana with a slice of peanut butter toast, or an egg white breakfast wrap from a nearby coffee shop.
Eat at regular intervals
For some individuals, three balanced meals a day is enough to for even-keeled energy and to regulate appetite and blood sugar. But for others, including Largeman-Roth, fueling up via five or six smaller meals and snacks is a better way to keep blood sugar steady. Dr. Saltz coaches her clients to nosh every 3 to 5 hours, depending on what feels best for them.
Keep filling snacks on hand
Amidst a bout of hanger, a candy bar might be calling your name. Dr. Saltz recommends that you resist: "Reaching for quick sugar does not improve your mood in the long run and may actually worsen your fatigue later on." Instead, keep a few bags of nuts in your bag, desk, and car, Largeman-Roth advises. "Your future self will thank you, if you have something to snack on when you feel hanger coming on. One of my go-tos is a handful of almonds — they’re easy to stash and their mix of protein, fiber, and unsaturated fats can help support fullness between meals," she says.
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