Am I actually hungry or is this Medication Hunger?
Understanding the nuances of hunger can be a transformative journey. Many individuals grapple with the distinction between physical hunger and hunger driven by medication. This awareness is crucial in navigating your relationship with food and mental health. Join us as we explore these concepts together, paving the way for a more mindful and fulfilling relationship with food.
There are a few classes of medications that do a phenomenal job at managing or treating mood, mental illness, and other chronic illnesses and at the same time, have side effects that are known to cause excessive hunger or changes to metabolism. These are typically anti-depressants, anti-psychotics, steroids, and certain diabetes and epileptic medications (1). Ultimately, side effects present differently, if at all, in each individual and are difficult to predict.
When medication (med) hunger shows up, it can be emotionally activating and confusing, especially if our relationship food and body image is already hard. You may try ignore it, feed it, delay it, but the strong, empty sensation compels you to act. But what happens if you’re physically hunger AND medication hungry? It can be more challenging to make food decisions and feel fullness if we are physically hungry, emotionally escalated and medication hungry.
5 Questions to Ask Yourself When You’re Not Sure if its Physical Hunger or Medication Hunger
- Did I eat enough during the day? Meaning, did you eat 3 mostly balanced meals, had an afternoon snack
- When was the last time I ate? If its been longer than 2-3 hours, you may be physically hungry, but keep reading…
- What time did I take my meds and when do they normally kick in?
- How strong is the hunger sensation? Am I hungry for a snack (a 4-ish on the hunger scale) or do I feel starved/famished/empty even though I had a balanced dinner and I’m usually slightly hungry for snack? Was the hunger gradual or immediate?
After you answer the questions, put it together. “Yes I’ve eaten well today, I ate dinner at 6 pm, its now 9 pm, I feel absolutely famished like I need a 4th meal and I took my meds about 45 minutes ago.” — In this scenario, this may be combination of physical hunger and medication hunger. — Solution: eat your planned snack, drink a glass of ice water, do your bedtime routine and get to bed.
6 Tips to Manage Medication Hunger
- Ensure you are eating enough throughout the day.
- Plan to have a snack in the evening, using 2-3 food groups.
- Stay hydrated — flavored water, carbonated waters, and hot tea are helpful at night when you know you’re physically full but still feeling empty.
- Plan to be in bed and stay in bed as soon as you take your medication.
- Be flexible, plan to eat more to satisfy your med hunger when it’s too distracting and impacting your sleep. Choose fruits, nuts, yogurt, popcorn and other whole foods that have many pieces/bites (sliced apple vs. whole apple as an example), are crunchy, and give you more volume to feel fullness.
- Most importantly, do not judge your hunger, your desire to eat, or when you do eat. Medication hunger effects everyone differently; it is completely normal to attune to hunger.
Understanding how your medication works, when to expect hunger after taking it and learning what steps work best for you is all part of the process. Our approach is designed to empower you with knowledge, helping you recognize your body’s signals and fostering a healthier mindset. We believe that every step you take towards understanding your hunger is a step towards trusting your body for a more balanced life.
Written by: Crystal Lunenschloss MS, RDN, LDN, CEDS-C
Sources: 1) https://www.ncbi.nlm.nih.gov/books/NBK537590/