With the arrival of autumn, and then of winter, there are many reasons behind the increase of hunger, not only just for the desire for chocolate – explains Professor Daniela Lucini, Head of the Exercise Medicine Section at Humanitas. – In general, we tend to eat more of certain foods not only because it’s cold and we need more calories, but mainly because foods like chocolate contain tryptophan. Tryptophan produces neurotransmitters, important substances that modulate the mood, regulate circadian rhythms and the sense of satiety. As concentration tends to decrease during winter, we need more of the above.
The result of a lower production of these neurotransmitters, serotonin, dopamine and endorphins in particular, is a slight depression that experts call “seasonal affective disorder”. Chocolate, cereals, and milk contribute to compensate for the lower production of these neurotransmitters, which promote the feeling of well-being, relaxation and serenity. In addition, also because of the increased time spent indoor, the tendency to resort to compensatory food, also known as comfort food, increases, as it is used to kill time. However, if shorter and darker days may be one of the reasons for the increased demand for food in general, and not just for the ones containing tryptophan, it is important to bear in mind that their excessive consumption can make us get to spring with a few extra pounds, which are often difficult to lose. Resisting the temptation to eat more, and also fighting the appetite increase, can be easier by following some advice:
Practice physical activity: walking, running and cycling help you keep your metabolism active and control emotional hunger
Prefer hot food: minestrone, soup, tea and herbal teas have less calories than a slice of cake
Wear warm clothes: this helps to retain that heat that is often required and expressed in the form of food
Prefer low-calorie snacks: vegetables, carrots, fennel, celery, or fruit, such as apples, help reduce appetite and thus intake fewer calories.
