Reasons Why You’re Not Hungry in the Morning

Have you ever wake up in the morning and turn to your phone only to check the time and decide, “Today I don’t feel like eating anything”? Well, if you’re a person who can wake up in the morning with no appetite at all, then you can be sure that you are not alone. Perhaps it is all in your head, or it is something you ate the night before, or even a condition such as gastro systemic congestion, the feeling of not wanting to eat when you wake up is not very unique. But what if it is not just the traditional morning schedule that you use to kick start your day? It’s time to explore the causes of morning hunger—or its absence—and how it may be impacting your day.

Now let us consider reasons why you have no appetite in the morning or during this time of the day.

1. Consuming Large Meals or Late-Night Snacks

Night snacking or having a heavy meal is perhaps one of the top causes of appetite loss in the morning. This effect is even compounded if the meals are rich in fats and proteins.

Proteins and fats take longer to digest and hence make one feel full for most of the following day. But proteins have one of the most significant impacts on ghrelin and peptide YY hormones responsible for making the brain feel full. Again, fats can affect certain hormones within the body that control hunger to ensure the person stays full for a very long time.

For those of you who love an enticing supper or supper-food late in the evening and do not want to eat breakfast immediately thereafter, there is nothing wrong with that. The issue is that you need to consume those nutrients at a different time in the day.

Key takeaway: Taking big meals or meals that are energy-dense, especially those rich in fats or protein, can make you feel full in your stomach in the morning.

2. Fluctuating Hormone Levels

Hunger is also regulated by hormones that are released while in the sleep and body goes through several hormonal changes. For instance, adrenaline (epinephrine) normally raises in the morning or peaks during the morning time. It is a hunger suppressing hormone that reduces the rate of digestion and helps the organism release stored energy.

Studies also show that ghrelin, the ‘‘hunger hormone’’ is lower first thing in the morning. Other research also shows that leptin, a hormone that signals satiety, might be even higher, but results vary.

They are absolutely normal and do not usually need any intervention from a doctor unless, of course, they lead to drastic shifts in appetite.

Key takeaway: They pointed out that certain hormone levels in the body change naturally during the night and hence morning appetite is suppressed.

3. The Impact of Anxiety or Depression

Anxiety and depression are some of the mental illnesses that can greatly affect the consumer’s food choices. In this case depression directly results into appetite suppression since a low mood, little energy and lack of motivation will not trigger eating. In like manner, anxiety increases levels of stress hormones such as cortisol that can suppress your appetite.

What is even more interesting is that these effects are not generalised for everyone. In contrast, anxiety or depression might lead other persons to crave more and to eat more. If you feel that your hunger may be a result of any mental health problems, it is helpful to ask a doctor.

Key takeaway: Anxiety and depression can lead to either the loss of appetite or increased appetite in any person.

4. Pregnancy

Morning sickness which occurs in almost every pregnant woman can directly impact on appetite. Vomiting during pregnancy, which causes nausea, is suffered by about 80% of pregnant women and is most severe at the beginning of the pregnancy.

Other symptoms of pregnancy which include nausea, bloating and delayed gastric emptying can help decrease appetite besides morning sickness. To relieve some of these symptoms, the following should be observed; take plenty of water, have small portions of food and avoid foods with pungent smell.

Mild morning sickness can be tolerated if it does not intensify or produce severe symptoms it is advised to seek a doctor.

Key takeaway: Morning sickness and other pregnancy symptoms such as indigestion may help to decrease appetite in the morning.

5. Illness

It is normal that when we are sick, we don’t feel like eating as much as we usually do. Infectious diseases of the respiratory system like influenza, colds, pneumonia also decrease appetite as a result of a feeling of nausea or shallow breathing.

Moreover, the unhealthy state where people experience a loss of the sense of taste or smell inevitably affects the appetite. Nevertheless, it is vital to drink water and to take products containing non-fat, for instance, soup, crackers, and bananas to recover.

Key takeaway: Illness including flu or any condition that affects the respiratory system often lead to loss of appetite.

6. You’re Dehydrated

This is because dehydration signs are sometimes confused with hunger in most individuals. In cases where you have not taken enough water the previous day or even over night your body tends to crave water more than food. In the morning, for instance, when the body is still dehydrated, you can easily feel tired and you will have little desire to eat anything. Try to drink a glass of water before getting out of bed as this refreshes the body’s system and could promote hunger especially in the morning or be a way of starting a healthy diet breakfast.

Key Takeaway: Essentially, hunger pangs feel a lot like thirst, especially when you are dehydrated, so a glass of water in the morning is likely to rejuvenate your appetite.

7. Other Potential Causes

Thus, morning appetite loss may be attributed to causes which are not so frequent and typical.

• Medication: Some medicines can lead to the reduction in the levels of appetite, these include diuretics as well as antibiotics.
• Aging: Loss of appetite or decreased food intake becomes prevalent at old age since metabolism, hormones and sensory perception change.
• Thyroid Problems: Hypothyroidism which is low thyroid activity results in a reduction in appetite regulation.
• Ovulation: Ovulation might result in loss of appetite because the estrogen levels are temporarily high during this process.
• Chronic Conditions: Some of the diseases that lead to reduced appetite include liver diseases such as liver dysfunction; heart diseases such as heart failure; kidney ailments; and cancer.

If you think any of these may be the case, it will be best to seek advice from a doctor.

What Can You Do About It?

It is okay if you wake up and you don’t feel hungry immediately, it is advisable to wait sometime before taking breakfast. More often, after waking up and performing morning activities such as taking a shower or getting dressed, hunger will appear on its own.

Among people who still face the problem of appetite, it is useful to start with a small portion of the dish containing all the necessary vitamins and minerals. Meals such as yogurt, oatmeal or fruit smoothies are particularly ideal for use. You may also try other different recipes or types of food just to accompany your breakfast to make it more appealing.

Ways to increase the appetite in the morning

If you’d like to feel hungrier in the morning, here are some strategies to try:

1. Stick to a Routine: According to the hunger hormone theory, the body’s internal clock can benefit from strict adherence to the eating and sleeping schedule.
2. Get Active: Morning brisk walk or light exercise is effective in promoting hunger especially before eating breakfast.
3. Start Small: Start with one glass of juice or a biscuit, and then try to add more calories to your breakfast in the course of several days.

Healthy breakfast ideas for low appetite:

• Protein powder and berries blended to make smoothies
• Greek yogurt with honey topping and crushed nuts
• Spreading peanut butter on toast and using whole-grain bread
• Fresh fruit with cottage cheese

Key takeaway: One has to ensure that they stick to a routine and take minimal activities in the morning to enhance the aspects of morning hunger; one must initiate from minimal exercise.

When to Seek Medical Advice

In most circumstances, this absence of hunger in the morning is completely harmless. However, if you continue to have loss of appetite, weight changes that have no identifiable cause, or symptoms that suggest nutritional deficiencies, then see a doctor. These might be indicative of a health problem which needs some intervention.

Final Thoughts

Lack of appetite in the morning is quite a normal state which may be caused by numerous and often physiological causes. It could be something as basic as eating a big meal the night before or fluctuations in some hormone levels. However, factors such as anxiety state, depression or pregnancy may also influence your appetite as well. It is perfectly acceptable to occasionally miss breakfast, but knowing your body’s hydration needs, regulating your schedule, and managing medical issues can help you regain a proper diet.