Understanding Hunger: The Body's Signal for Fuel 

There are several types of hunger, but people often struggle to distinguish between physiological and psychological hunger. Psychological hunger usually arises from emotions such as stress, depression, and anxiety, whereas the body’s need for energy drives physiological hunger.

Physiological Hunger: Physical Signs and Symptoms 

Physiological hunger is our body's way of telling us we need to eat. Everyone’s experience with hunger may look a little different, so it’s important we know the signs and symptoms of hunger. Symptoms of hunger include stomach pain, cravings for foods with extra calories (like carbohydrates), and you may even hear your stomach “growl”. Other hunger symptoms may include headaches, light-headedness, or low energy. Noticing signs and symptoms of hunger may have to be learned; therefore, using the hunger fullness scale may be a helpful tool.

Now that we understand physiological hunger better, let’s explore the hormones that regulate our hunger and fullness cues: ghrelin and leptin.

The Role of Hormones: Ghrelin and Leptin 

Ghrelin and leptin are hormones that play crucial roles in regulating appetite and fullness and managing body weight. Ghrelin is responsible for short-term appetite control, while leptin is involved in long-term weight management. Regarding their effects on appetite, ghrelin increases hunger, whereas leptin promotes a sense of fullness. 

Ghrelin, often called "the hunger hormone," is primarily produced in the stomach, although the brain, small intestine, and pancreas also release small amounts. Its primary function is to signal hunger to the hypothalamus, a part of the brain that regulates appetite. Ghrelin not only increases food intake but also promotes fat storage. Additionally, it has several other important roles: it encourages the release of growth hormones from the pituitary gland, helps regulate blood sugar levels and insulin release, protects muscle health, supports bone formation and metabolism, contributes to heart health, and stimulates the digestive tract to move food from the stomach to the intestines. Typically, ghrelin levels are highest just before meals, as it is released when the stomach is mostly empty. 

Leptin, often referred to as the "satiety hormone," is released by body fat and primarily functions to help maintain body weight by balancing food intake with energy expenditure. Leptin can be tricky, as its levels decrease when body fat declines, leading the body to think it is hungry. This drop in leptin may increase hunger and cravings for certain foods, potentially resulting in overeating. This scientific understanding explains why some individuals may struggle with weight loss and overeating challenges.

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