Don’t Make Me Hangry – You Wouldn’t Like Me When I’m Hangry!

In the 1970s TV Series ‘The Incredible Hulk’, the Hulk’s alter ego, Dr. Banner, often warned people ‘Don’t make me angry, you wouldn’t like me when I’m angry!’, which warning related to the dramatic transformation Dr. Banner would make, whenever anger struck. With a humorous ‘nod and a wink’ to this now memorable phrase, in a recent adaptation of the Hulk story, starring Edward Norton as Dr. Banner, Norton’s version of Banner mistakenly translates the Portuguese word hunger for anger, causing him to say to a Brazilian aggressor, ‘Don’t make me hungry, you wouldn’t like me when I’m hungry!’. Yet in this moment of humour, a serious point was unwittingly made, which addressed the issue of how some people become angry, when hungry, a phenomenon termed ‘hangry’.

The term ‘hangry’ is a portmanteau of ‘hungry’ and ‘angry’, and it’s a state of irritability and frustration that can arise when our blood sugar levels drop, and we haven’t eaten in a while. It’s a common phenomenon, but it’s also one that can be avoided with a bit of planning and mindfulness. In this article, we’ll explore some tips and tricks to help you stay calm and satisfied, even when hunger strikes.

1. Plan Your Meals and Snacks

One of the best ways to avoid becoming ‘hangry’ is to plan your meals and snacks in advance. This means having a clear idea of what you’ll be eating throughout the day, and ensuring that you have the necessary ingredients and snacks on hand. By doing so, you’ll be less likely to find yourself in a situation where you’re starving and have nothing to eat.

2. Eat Regularly

Another key to avoiding becoming ‘hangry’ is to eat regularly throughout the day. This means having breakfast, lunch, and dinner, as well as snacks in between meals. By eating regularly, you’ll keep your blood sugar levels stable, which can help prevent the irritability and frustration that often accompany hunger.

3. Choose Nutrient-Dense Foods

When planning your meals and snacks, it’s essential to choose nutrient-dense foods that will keep you feeling full and satisfied for longer. This means opting for foods that are high in protein, fiber, and healthy fats, such as eggs, nuts, seeds, whole grains, and fruits and vegetables. These foods will help keep your blood sugar levels stable and prevent the ‘hangry’ feeling from setting in.

4. Stay Hydrated

Dehydration can often be mistaken for hunger, so it’s essential to stay hydrated throughout the day. Drinking water can help you feel full and satisfied, and it can also help prevent the irritability and frustration that can come with hunger. Aim to drink at least 8 cups of water per day, and consider carrying a water bottle with you to ensure that you stay hydrated on the go.

5. Practice Mindful Eating

Mindful eating is the practice of paying attention to the food you’re eating, how it tastes, and how it makes you feel. By practicing mindful eating, you’ll be more in tune with your body’s hunger and fullness cues, which can help prevent overeating and the ‘hangry’ feeling that can come with it. To practice mindful eating, try to eat slowly, savour each bite, and pay attention to how your body feels as you eat.

6. Keep Healthy Snacks on Hand

Having healthy snacks on hand can be a lifesaver when hunger strikes. Instead of reaching for unhealthy, processed snacks, opt for nutrient-dense options like fruits, vegetables, nuts, and seeds. These snacks will help keep your blood sugar levels stable and prevent the ‘hangry’ feeling from setting in.

7. Manage Stress

Stress can often exacerbate the ‘hangry’ feeling, so it’s essential to find ways to manage stress in your life. This might include practicing yoga, meditation, or deep breathing exercises, or simply taking a few minutes each day to relax and unwind. By managing stress, you’ll be better equipped to handle hunger and prevent the ‘hangry’ feeling from taking over.

Avoiding feeling ‘hangry’ is all about planning, mindfulness, and self-care. By planning your meals and snacks, eating regularly, choosing nutrient-dense foods, staying hydrated, practicing mindful eating, keeping healthy snacks on hand, and managing stress, you can stay calm and satisfied, even when hunger strikes. So, the next time you feel that familiar pang of hunger, remember these tips and tricks to help you avoid the ‘hangry’ feeling and stay in control. Then you won’t ever again have to say, ‘Don’t make me hangry, you wouldn’t like me when I’m hangry!’.