The most prominent of which is walking... 5 effective ways to combat night hunger in the winter

Written By ندى ماهر عبدربه on 2023/12/16

This article was written originally in Arabic and is translated using a 3rd party automated service. ArabiaWeather is not responsible for any grammatical errors whatsoever.

Arabia Weather - In ancient times, before humans existed in warm environments isolated from cold weather conditions, and before a wide variety of food was available in grocery stores throughout the year, the winter season was considered a dangerous period, and fall crops determined the amount of food available during the cold months. , and how to consume this stock, and it was difficult to obtain additional supplies unless a person was extremely wealthy. For this reason, the desire to eat in cold weather may be an inherent part of our biological makeup; Since this motivation has been a way to survive for a long period of time, our bodies have been striving to store all possible calories, with the aim of helping us survive in light of scarcity. Our continued interest in foods rich in carbohydrates, sugar, and fats is explained by the fact that our bodies seek to provide Sufficient stores to ensure lasting life.

Therefore, the winter season and its extreme cold cause an increase in appetite and the desire to eat high-calorie foods. What methods can we follow to confront night hunger in the winter season?

Causes of night hunger in winter

Food makes us warm

Regarding the effect of food on the feeling of warmth, we must take into account an additional factor, which is that consuming calories contributes to warming the body, and this is done by adding energy to the body, as its temperature decreases during cold days, which may encourage you to feel the need to warm up. Eat extra food.

The important point here is that your response to this urge by eating foods high in sugar and fat may lead to a sudden rise in blood sugar levels, followed by a drop that makes you feel colder and hungrier. This opens the door to an unstable cycle of hunger, which puts you at risk of weight gain. Due to eating excess calories.

Winter depression

In winter, daylight hours shorten and exposure to sunlight decreases, causing vitamin D deficiency in many people. This reduction in sun exposure can also lead to lower levels of serotonin, a neurotransmitter associated with feelings of happiness and well-being.

People who suffer from seasonal affective disorder show a need for carbohydrates, as this type of food helps stimulate serotonin and raise low levels in the blood.

Interact sensitively with light

Researchers point out that food intake increases with weather fluctuations, and calorie intake also increases on a daily basis during the winter. Researchers suggest that we react sensitively to light, as less of it encourages people to search for food and eat it faster.

Experts point out that our eating habits in the winter may be linked to available opportunities, such as holiday feasts and the availability of delicious food, in addition to the few opportunities for outdoor exercise. Researcher Marcia Pelchat says that the association of good memories with foods can lead to a desire to eat them more, especially when it becomes This association is stronger, making it more likely that we will indulge in uncontrolled intake.

5 effective ways to combat night hunger in the winter

Here are five tips for controlling appetite at night in the winter, which may help you cope with this matter and overcome it:

Stress management

To reduce the feeling of hunger at night in the winter, it is recommended to manage stress by drinking herbal drinks and practicing meditation exercises such as yoga and deep breathing, which works to calm the nerves and promote relaxation.

Walking

Walking plays an important role in suppressing appetite and losing weight, and is considered a useful exercise to avoid eating at night in the winter.

Eat dinner

It is recommended to eat dinner an hour or two before bed, and ensure that it is rich in nutrients such as fiber and protein, to achieve satiety and fullness and avoid feeling hungry late at night.

Avoid staying up late

Avoiding staying up late at night enhances appetite control, as lack of sleep leads to an increase in the hormone ghrelin, which stimulates hunger, and a decrease in the hormone leptin, which is responsible for feeling full.

have a snack

If you feel hungry after dinner, you can eat a light snack such as yogurt, fruit, or nuts, while avoiding going to sleep directly to avoid weight gain and digestive disorders.