10 reasons why you are not hungry

Appetite refers to the desire to eat. When you’re hungry, signals from an empty stomach and intestines, along with hormones, increase your appetite.

Besides hunger, other factors such as stress, sleep, medications, pregnancy, weight changes and health problems can change appetite.

The hypothalamus, a part of your brain, plays a key role in controlling hunger and fullness. When you are hungry, the body sends messages to the brain via nerves and hormones. When you don’t eat for a while:

• Your stomach and intestines are producing contractions because they have been empty for a while.
• The stomach produces a hormone called ghrelin (also known as the hunger hormone).
• Blood sugar (sugar) levels drop due to lack of food.
• Insulin levels drop when blood sugar drops.

The hypothalamus receives these signals. As a result, this triggers food-seeking behavior and increases appetite.

When you are hungry, you can discover:

• Gurgling stomach. This happens because fluid and gas move around in the stomach due to contractions.
• Fatigue
• Irritability
• Impatience
• Difficulty concentrating
• Drowsiness
• Physical weakness
• Coldness
• Want to sleep

Causes of loss of appetite include:

• Aging: As you age, your appetite may decrease. This can happen due to changes in hormones, taste and smell. Age-related factors, like health problems, difficulty eating, and a need for less energy, can also make you feel less hungry.
• Cancer: Loss of appetite is common in people who have cancer or are undergoing cancer treatment.
• Chronic conditions: Chronic illnesses such as kidney, liver or lung disease can lead to loss of appetite and weight. This can be dangerous if it leads to malnutrition (undernutrition).
• Hypothyroidism (underactive thyroid): Thyroid hormones play an important role in regulating metabolism and energy consumption. They interact with other hormones in the body, including those that control hunger and satiety. Hypothyroidism can reduce appetite by influencing hormones involved in appetite control and body weight.
• Inflammation: Infections and illnesses can cause inflammation in the body. Inflammation is the immune system’s response to fight infection or disease. However, both short- and long-term inflammation can reduce appetite.
• Pregnancy: During the first three months of pregnancy, nausea and vomiting are common. This may decrease appetite in some pregnant people.
• Drugs : Certain medications, such as antibiotics, cancer treatments, and painkillers like codeine and morphine, can reduce appetite.
• Eating disorders: Eating disorders are often linked to restrictive or excessive eating, which can disrupt hunger and fullness signals over time, leading to changes in appetite.
• Stress: Psychological stress and emotions such as sadness and grief can suppress appetite.
• Depression: People with depression, especially major depressive disorder (MDD), often experience changes in their appetite. They may feel less hungry, which could be due to higher levels of a stress hormone called cortisol. One study found that 76% of young people with MDD had a poor appetite.

Here are some tips that can help you eat more:

• Eat in smaller portions more often: Your body needs nutrients to function properly. If your appetite remains low for a long time, it is important to eat more. Try eating smaller meals more often to get the energy and nutrients your body needs.
• Be physically active: Aerobic exercise can increase appetite. One study showed that aerobic exercise increased subjective appetite and food cravings in people who don’t exercise regularly. You can try light aerobic exercises like walking, swimming, cycling and dancing.
• Respect usual meal times: It’s easy to miss meals when you don’t feel like eating. You can set alarms to remind you to eat, even if it’s just small portions. This could meet your body’s energy and nutritional needs.
• Focus on foods you love: Don’t force yourself to eat foods you don’t like. Enjoying your diet can help you eat more and get the energy your body needs. Look for small changes in your meals that make them tastier for you, whether that’s adding your favorite sauces or seasonings.
• Eat enough protein: Your body needs protein for every function. When you don’t consume enough energy and protein for a long time, the body destroys muscle. Malnutrition and muscle loss are common among people who lose their appetite due to chronic illnesses and cancer. You can add more protein sources throughout the day in small portions.
  
• Choose energy-rich foods: Large portions of food can be unappealing when you have little appetite. You can get more calories in smaller portions by adding high-calorie ingredients like nuts, nut butters, seeds, avocados, olive oil and full-fat dairy products to your meals.
• Make meals visually appealing: Your body receives hunger signals by seeing and smelling food. If you make your meals appetizing, you may want to eat more. The same goes for smell: if food smells good, it can make you hungry.
• Avoid drinking too much water or fluid during meals: Fluids and water add bulk and stretch the stomach. Fullness of the stomach is a signal of satiety. Avoid drinking too much water or fluids during meals, as this can give the stomach the false impression that it is full.
• Eat more often with family and friends: If you don’t like to eat alone, you can invite a friend or family member to eat with you. This could make eating more enjoyable and lead to eating more.
  
• Keep your favorite foods within reach: Keeping your favorite foods stocked can help you access them more easily and eat more, especially when you don’t have the energy to prepare them. Non-perishable items or foods that last a long time in the refrigerator can be good options.
• Drink smoothies when you can’t eat solid foods: You can make smoothies at home with nutrient-rich ingredients such as Greek yogurt, nuts, seeds, fruits and vegetables. This could help you get enough energy when you have trouble eating solid foods.
  

Many people experience a loss of appetite due to infection or illness. However, your appetite should return once you recover. You should consult your doctor if you experience prolonged loss of appetite, regardless of the cause.

Sudden weight loss may be a sign that you need medical attention. If you lose more than 10 pounds unintentionally, you should talk to your doctor. This could be a sign of an underlying health problem, and delaying medical care can pose health risks.

Many factors can lead to loss of appetite, including infections, chronic illnesses, aging, pregnancy, medications, eating disorders, and cancer treatment. You can support your appetite by making small changes, like eating foods you enjoy, eating small, frequent meals, sticking to regular meal times, and staying physically active. If your appetite does not return, talk to your doctor.