Summer nervous hunger: what to do when the heat is not enough to turn off the desire for sugars

We are used to thinking that summer, with its oppressive heat, slows down our appetite. The temperatures rise, you drink more, lighter lighter. Still, it doesn’t work like this for everyone. Indeed, for many people, it is precisely in these hot months that a feeling difficult to explain is more strength: the Summer nervous hunger. It is a strong desire for sugars that has nothing to do with physiological hunger, but which pushes towards sweet foods and consolers.

It is not an anomaly. Nor of a weakness. Summer nervous hunger is not a sign of the body and mind that requires attention, and which can have many more shades than we think. Understanding why it happens is the first step to manage it without rigidity, but with awareness and kindness towards oneself.

When the body seeks sugars: the hidden causes of emotional hunger in summer

Summer nervous hunger has complex origins. It is not only a mental, but also physiological question.

A first factor to consider is thealteration of sleep rhythms: the summer insomnia, due to high temperatures, prolonged light and a more committed routine than usual, has a direct impact on the levels of leptin and gathering, two fundamental hormones that regulate hunger and satiety respectively. Sleep little, as numerous studies show, can increase the desire for high calorie foods, in particular simple sugarswhich promise immediate energy.

To this is added, often, one dehydration not perceived typical of the summer months. Even if you think you are drinking enough, a slight lack of liquids can still translate into a feeling similar to hunger. The body, in fact, seeks sugars also to make up for the lack of water, and thus sends signs that, erroneously, we interpret as desire for sweet or fresh snacks; Like ice cream, snacks, sugary drinks.

Another element not to be underestimated is Glycemic instability. Summer, with its busted rhythms, such as irregular meals, fast snacks, lunches made of ice cream, can in fact lead to Glycemic peaks followed by sudden energy collapses. And in those moments of “down”, the need to eat something becomes pressing: the brain sends a sign of “energy alarm”, often translated into the desire for fast sugar.

But that’s not all. Even if summer should represent a period of relaxation, for many people it is instead a stressful moment. Holidays, managing children, work, unrealistic expectations on relaxation or the need to make the most of free time … all this can generate strong emotional tension. And it is precisely in these contexts that the so -called starts hunger for reward. Food thus becomes a way to pamper itself and to find a feeling of comfort in a period of stress and chaos.

These dynamics explain food behavior psychology experts are not just a matter of will. They are neurobiological responses, influenced by hormonal, environmental and emotional factors.

Social and Body Shaming

If on the physical front the summer alters rhythms and internal signals, on the psychological level there is another powerful factor: the aesthetic pressure. And to complicate things further, you put social media.

During the summer, the feed fill with toned bodies, flat bellies, and perfect bikini bodies. A daily parade that, willingly or nolent, can influence the perception we have of our body.

This is confirmed by several scientific research: the exposure continues to idealized images increases the risk of body dissatisfaction and can cto onribute to activate compensatory food behaviors; such as binges, forced restrictions or nervous hunger. Eating thus becomes a way to vent frustration, calm anxiety, silence the self -criticism.

Learn to manage summer nervous hunger with awareness

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Andreypopov

The good news is that you can learn to manage summer nervous hunger. Do not delete it, do not repress it, but welcome it as a message from our body and mind to listen to carefully.

The first step is recognize the difference between physiological hunger and emotional hunger. Stop a moment, before opening the freezer or the dessert locker, and ask yourself: are I really hungry? Or I look for comfort, relief, boredom?

Another effective strategy is pay attention to your internal dialogue. Instead of judging yourself hard for giving in to the desire for an ice cream, you can try to talk to yourself as you would do with a loved one. There is no need to punish yourself or compensate with restrictions: it is often enough to recognize the episode for what it is, that is One response to a needand go on with your day.

Also filter what we see online It can help: if certain social contents trigger comparisons, a sense of inadequacy or pressure, you can choose to stop following them. Treating one’s “digital diet” is an act of mental hygiene as much as what we put on the plate.

Finally, it can be useful Create a more stable summer routinewith regular meals, relaxing breaks and greater attention to your well -being. Introduce small habits such as a diary of gratitude, an evening walk without a phone or a balanced meal consumed calmly, can help to find a balance, reducing stress and making the need for compensation through food less urgent.

Effects of Heat on appetiteNational Academies Press

How Heat Affects the MindAmerican Psychiatric Association

Structural Equation Modeling of Direct and Indirect Associations of Social Media Addiction with Eating Behavior in Teenascants and Young AdultsNature

Emotional Eating and Weight Regulation: A qualitative study of compensatory Behavors and ConcernsJournal of Eating Disorders

Emotions and food consumption: Emotional Eating Behavior in A European PopulationFoods