Why Do We Feel Hungrier in Winter and How to Manage It?
As winter arrives and temperatures drop, many individuals notice a marked increase in hunger and a greater desire for warm, hearty foods. This often results in weight gain during the colder months.
However, the cold weather is not the primary reason for this phenomenon. Instead, deeper factors related to light exposure, brain function, and hormones are at play.
* Shorter Days Disrupt Appetite
Timothy Fry, a nutrition neuroscientist and president of the National Academy of Neurological Nutrition in Florida, explains that the most significant factor contributing to increased appetite in winter is the reduction in daylight hours and sunlight exposure, which disrupts the body's biological clock.
He states:
“Changes in appetite during winter are more influenced by the lack of light and the disruption of the biological clock, rather than just the drop in temperatures.”
* Does Cold Weather Increase Hunger Hormones?
Some research suggests that the body may encourage increased food intake in cold environments to generate heat. However, Fry notes that scientific evidence remains inconclusive, as hormonal changes related to hunger do not occur uniformly across individuals.
* The Brain Compensates for Lack of Light with Food
British doctor Crystal Willy confirms that winter appetite is not solely linked to physical hunger but also to psychological states. She explains that the brain attempts to compensate for lower mood and light exposure by increasing the desire to eat, particularly carbohydrates, which can lead to overeating and a vicious cycle.
* Gaining Weight Unknowingly
Studies indicate that most people gain between half a kilogram and a kilogram during the winter months. This is attributed to:
• Disruption of the biological clock due to lack of light
• Hormonal changes regulating appetite
• Increased cravings for carbohydrates that temporarily boost mood.
* How to Manage Hunger in Winter?
Experts offer several practical tips to avoid overeating during winter:
_ Start Your Day with a Protein-Rich Breakfast
Willy recommends beginning the day with a protein-rich breakfast, as it helps stabilize blood sugar levels and keeps you feeling full longer.
_ Begin Meals with Fiber
Foods high in fiber and low in calories help you feel full quickly, such as:
oats
lentils and beans
broccoli
apples
chia seeds
It’s advisable to start meals with a vegetable soup or a salad containing legumes.
_ Omega-3s for Balanced Appetite
Foods like salmon and nuts can help regulate appetite by improving communication between the gut and the brain.
_ Dark Chocolate… in Moderation
Dark chocolate containing 70% cocoa or more can enhance feelings of fullness by slowing digestion and stimulating satiety hormones.
_ Spices as a Winter Tool
Adding chili, black pepper, ginger, or red pepper can slightly reduce appetite. Willy notes that capsaicin in chili stimulates heat production in the body, which can diminish food cravings.
_ Drink Before Eating
Drinking water or herbal teas before meals can help distinguish hunger from thirst. Studies show that consuming two glasses of water 30 minutes before a meal can reduce calorie intake.
* Appetite is Not Just in the Stomach
Fry concludes by stating that controlling hunger is not solely about food; it is also influenced by other equally important factors, including:
sleep quality
mindset
light exposure
stress
daily activity levels
These factors play a crucial role in food choices, especially during winter.
* In Summary:
Winter hunger is not merely a lack of willpower, but a biological and psychological response that can be managed with an understanding of its causes and conscious strategies to address them.
