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Many people feel full after just a few bites, find the smell or sight of food unappealing, or start avoiding meals with others because eating feels like a chore. So, what’s going on?
According to the National Institutes of Health (NIH), changes in appetite can result from hormonal imbalances involving two key hormones: leptin and ghrelin. Leptin, produced in fat tissue, signals the brain to suppress hunger, while ghrelin, released in the stomach, stimulates appetite. These hormones balance each other, but factors such as lack of sleep, stress, or irregular eating habits can disrupt this balance, leading to unusual feelings of hunger or fullness.
To support healthy hormones function, focus on a diet rich in complex carbohydrates and proteins, and ensure you’re getting enough sleep. Research shows that these habits can help balance leptin and ghrelin, maintaining a healthy appetite and preventing random hunger pangs or premature feelings of fullness.
Appetite loss, also known as anorexia, isn’t just frustrating, it can affect your health. According to the World Health Organization (WHO), anorexia is recognized in the International Classification of Diseases (ICD) as a condition characterized by restrictive eating, an intense fear of gaining weight and a distorted body image, which can lead to serious health complications.
A study in BioMed Central Geriatrics found that 15–30 per cent of older adults living at home struggle with poor appetite, which can lead to inadequate nutrition, weight loss and issues like muscle weakness and frailty.
Here are some easy tips to help get your appetite back.
Start small – Eating smaller portions throughout the day can make it easier to manage appetite changes. The American Academy of Nutrition and Dietetics recommends breaking meals into three smaller ones with a couple of snacks to ensure you get enough calories and nutrients without feeling overwhelmed.
Lighten the mood – Serving meals on smaller plates can make portions seem more manageable. This trick, endorsed by the NIH, can also help reduce stress around eating, especially for those dealing with appetite loss.
Skip pre-meal drinks – Drinking too many fluids before or during meals can make you feel full too soon. Experts suggest limiting fluids close to mealtime, sipping small amounts of water instead, to leave room for food.
Go for fresh air – A short walk or eating in a breezy, well-lit space can help stimulate your appetite. According to the WHO, exposure to fresh air and natural light can boost overall well-being and improve your interest in food.
Keep it simple – When energy is low, simplify your meals. The Academy of Nutrition and Dietetics recommends ready-made meals or frozen leftovers to save time and avoid stress when you’re too tired to cook.
If appetite loss is affecting your health, talk to a healthcare provider.
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