When thoughts about food become too frequent and start influencing one’s day-to-day activities, it becomes a concern. The Pioneer’s Shikha Duggal speaks to experts in the field to learn about food noise, its effects, and more.
For some, it’s going to be startling to know that FOOD NOISE is, to all intents and purposes, a medical term. Wondering if it is coupled with weight loss? perhaps, but certainly is! Plotting out what you would eat or thinking about dinner as soon as you had your lunch are all manifestations of food noise. It’s like, even when you are full, you want to eat!
Dr. Dilip Gude from Yashoda Hospitals explains in detail about food noise. He shares, “Food noise is the body’s voice to signal increased appetite and that it is hungry. Probably coined in the last decade! Increased protein intake, coupled with increased fibre intake and adequate vitamins and minerals per day, is known to decrease constant food cravings.
Also, hydrating oneself with 3.5 to 4 litres of water per day is known to decrease the feeling of being hungry all the time. There are many instances where we are actually thirsty and not hungry but tend to eat anyway. A short and quick run, exercise, good hydration with added lemon juice, meditation, adequate sleep, making sure there is no stock of ready-made, processed junk food in the house, trying to wear clothes that fit tighter now, seeing a slimmer version of oneself in the future, and weighing pros and cons before wanting a dessert or sugar rush are some of the ways in which food noise can be dampened. Art and pursuing passion in various creative goals have also shown to combat food noise!”
There are some medicines available now, such as semaglutide, liraglutide, dulaglutide, and the yet-to-come wonder drug tirzepatide, and they are very effective in dampening appetite due to their central action on satiety. There have been instances of up to 25 to even 30 percent weight loss in patients taking these, but the indications are very narrow, and they aren’t drugs for every obese individual.Depression and anxiety are strongly linked to overeating or undernutrition. Especially eating high-calorie, instantly gratifying foods rich in sugars and bad fats is a behaviour that stress can trigger!
The converse may also be true, as these foods end up releasing dopamine and other happy hormones that the body gets addicted to and that temporarily calm and soothe one when eaten during stress. But over a period of time, these foods can become habit-forming, and they can actually trigger mental health issues such as confusion. Dr. Edwin Raj takes this conversation ahead with the experience of being a senior dietician as he shares, “Food thoughts that talk about our hunger pangs are essential for our system.
They are the communication channels between the brain and the digestive system! They occur due to the gut-brain connection. This system helps the body suppress hunger and also lets the brain identify when we need to eat. These cues are important and help one maintain balanced nutrition. However, when the thoughts become too frequent and start influencing one’s day-to-day activities, it becomes a concern. In the same context, it is one such disorder, also known as HEDONIC HUNGER! The person has a challenge resisting food and is always occupied with food thoughts. People suffering from this condition eat without hunger pangs just for pleasure, which leads to overconsumption and eventually obesity. It is noticed that overweight people experience this disorder more, and thus they struggle to lose weight.”
This negative pattern can affect our overall self-esteem, our relationships, and even how we spend our time and energy. When we devote mental space to food-related fretting, we have less time for other enjoyable activities, and it’s true! Corroborating this is Dr. Sushma Sanghvi, who specialises as a metabolic physician: “I was aware of the concept of food noises relatively recently, in the last couple of years. Food sounds are the audible noises that occur when food is eaten, such as crunching, chewing, or swallowing. It has attracted attention in a variety of contexts, including discussions of sensory experiences, food psychology, and even possible health effects! Research on food sounds has highlighted their influence on our perception of food and eating experiences.
The sounds we hear while eating can significantly affect our enjoyment and satisfaction with a meal. For example, the crunchy sound of biting into a potato chip can enhance the perception of its freshness and contribute to the overall taste experience. We believe that paying attention to the sounds of food can promote mindfulness, allowing individuals to fully engage their senses and be fully present during the meal. This increased awareness can lead to better portion control and better digestion.”
While research on food noise is going on, some studies have examined possible links between food sounds and satiety. The concept of food noise is a fascinating area of study that continues to evolve. While it is relatively new in the field of medicine and nutrition, its potential impact on our sensory experiences, mindful eating practises, and even appetite regulation makes it an intriguing topic for further exploration and research! She continued, “As a doctor, if you find yourself feeling hungry all the time, it’s important to address this concern and determine the underlying cause. Persistent hunger can be a result of various factors, and it’s crucial to identify the specific reason in order to provide appropriate guidance. Start by assessing your current eating habits.
Are you consuming a balanced diet with sufficient calories, macronutrients, and micronutrients? Examine your portion sizes. Eating large portions can lead to increased hunger. Consider using smaller plates and bowls to help control your food intake. Sometimes, thirst can be mistaken for hunger! Make sure you are adequately hydrated by drinking enough water throughout the day. Certain medical conditions can also cause increased hunger. For instance, conditions like diabetes, hyperthyroidism, polycystic ovary syndrome, and certain medications can affect appetite.
Emotional eating can contribute to excessive hunger. If you find yourself turning to food as a coping mechanism, consider seeking support from a therapist. They can help you develop healthier coping strategies and address any underlying emotional factors that may be contributing to your increased appetite. Regular exercise can help regulate appetite and improve overall well-being. Engaging in physical activity burns calories and releases endorphins, which can help curb cravings. Incorporate a combination of cardiovascular exercises and strength training into your routine.”
Remember, this response is general in nature, and it’s essential to consult with a healthcare professional who can evaluate your specific situation and provide personalised advice. They will be able to conduct a thorough assessment, consider your medical history, and guide you towards an appropriate plan to address your increased hunger effectively. She understands that the noise associated with food can be distracting and challenging for some individuals. Here are some strategies that may help drown out food noise, according to an expert like her: “Establish a calm and quiet atmosphere while eating.
Choose a quiet area or try using white noise machines, soft music, or nature sounds to mask any background noise. Consider wearing earplugs or using noise-cancelling headphones while eating. These devices can help reduce external noise and create a quieter environment, allowing you to focus on your meal without distractions. If possible, schedule your meals during quieter periods of the day. This may involve avoiding peak dining hours or finding a time when there is less activity or noise in your surroundings.
Mindful eating involves paying full attention to the eating experience, including the taste, texture, and aroma of your food. Alternatively, you may opt for solo dining or explore online resources for virtual mealtime communities where you can enjoy a shared meal experience without physical noise distractions. Some individuals may have heightened sensitivity to certain sounds due to conditions such as misophonia or sensory processing disorder. If you suspect that your sensitivity to food noise is more intense or disruptive, it’s advisable to consult with a healthcare professional.”
It is essential to approach discussions about sensitive topics, such as drug use, with caution and responsibility. While some individuals may report that certain drugs have altered their perception or sensory experiences, including their perception of food noise, it is important to emphasise that drug use is neither a recommended nor a safe solution to address issues related to food noise or any other health concern. Drug use carries significant risks and potential negative consequences, both physically and mentally.
If you are experiencing distress related to food noise, she strongly encourages you to seek professional help. As a doctor, she can explain that the connection between food and thoughts of stress and confusion can stem from various factors. For example, societal and cultural factors can shape our relationship with food. Pressure to conform to certain body ideals, dietary trends, or social norms around food can create confusion and stress. Additionally, conflicting and overwhelming information about nutrition and diet can lead to uncertainty and anxiety when making food choices.
