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We’ve all been there – you feel irritable for reasons that you just can’t put your finger on. Until you realize that it’s been a while since the last time you ate. Does this sound like you? You might be “hangry.” But what exactly does it mean to be hangry? And how can you lead a healthier lifestyle to reduce stress and avoid being hangry? Keep reading to learn more. What Does Being “Hangry” Mean? The word “hangry” is a portmanteau – that means it’s a combination of two words, like “muppet” from the words marionette and puppet1. In this case, it’s “hungry” and “angry” and it refers to a state of being so hungry that even small things make you annoyed. It feels like a sudden irrational rage, sometimes accompanied by your stomach rumbling. Being hangry is often a signal that it’s time to eat something. What’s Happening On A Biological Level When You’re Hangry? There is, in fact, a physiological reason why some people get angry when they’re hungry. When you haven’t eaten for a while, your blood sugar levels decrease. This decrease triggers the production of hormones, including your adrenal hormones cortisol and adrenaline, which are released into your bloodstream to raise and rebalance your blood sugar. Cortisol is a stress hormone, and adrenaline is the “fight-or-flight” hormone. The release of cortisol can make some people become aggressive, which is a biological explanation for why some people get hangry. Adrenaline can make you hyper-alert. It’s a biochemical reaction that happens when your blood sugar is low. And that’s what makes it different from just being grumpy when you’re tired or sick, or for any reason other than lack of food. But Why Do We Get Hangry In The First Place? We are beginning to understand the reasons why we get hangry2. Dr. Amanda Salis, associate professor at the Boden Institute at the University of Sydney in Australia, says that being hangry is a survival mechanism that might have been genetically passed down to us from our ancient ancestors3. "If our predecessors just stood back and politely let others get to the food before them, there is a good chance that they may not have gotten enough to eat, and they would have died -- possibly before they could pass their genes on to the next generation,” Salis says. “So it was likely the individuals that were aggressive when hungry that had a survival advantage, and we hence carry their genes to this day, whether we live with a shortage or abundance of food.” When you get hangry, you might find yourself craving cookies, pastries, chocolate, or candy. These foods will raise your blood sugar quickly, but the crash afterwards will bring you back to being hangry again. So, what should you be eating? Opt for foods high in healthy fats, fibre, and protein – these elements will help you feel fuller longer. So instead of reaching for sweets, try these five foods to make you less hangry: 1. Nuts Because of their high protein and fibre content, nuts are a filling snack to tide you over until you can eat a proper meal. Almonds, walnuts, and pecans are some of the best here because of their relatively low carbohydrate content. Eating nuts has other benefits too, such as improved concentration. In particular, Brazil nuts can be beneficial for thyroid health because of their high selenium content. 2. Tuna A single can of tuna is packed with 40 grams of protein and healthy omega-3 fats. Try adding lemon or lime juice for flavour or slicing in some avocado for even more healthy fats. 3. Yogurt And Berries Greek yoghurt is the best kind to eat because it has more protein and less sugar than regular yogurt. It also contains calcium, which strengthens your bones, and probiotics that fight inflammation. Add berries for extra fibre. 4. Hummus And Veggies Chickpeas are flavourful and a great way to get your protein. Pairing hummus with vegetables like broccoli or cauliflower will give you a satisfying snack with a crunch. 5. Avocado Avocados are full of good fats and fibre. You can even eat them with chips made from baked black beans or kale for extra nutrition. 1. https://en.wikipedia.org/wiki/Portmanteau 2. https://www.huffingtonpost.ca/entry/scientific-reason-why-we-get-hangry_n_562949eae4b0aac0b8fc44ba?ri18ntrue 3. https://www.amandasalis.com/ Book An Appointment With Nardini Naturopathic Are you tired of being hangry? Or, more likely, are your friends and family tired of you being hangry? Do you want to check your blood sugar levels and make sure you’re in good shape? If so, contact me, Dr. Pat Nardini, to book an appointment at my downtown Toronto naturopathic clinic. During your initial appointment, you’ll get a chance to sit down with me and share your health concerns. From there, I’ll answer any questions you may have, and we’ll put together a treatment plan that works for you based on your unique health needs. Contact me, Dr. Pat Nardini, today.