Appetite is an integral part of the human experience, signaling to the body that it needs refueling and nourishment. While hunger indicates a biological need for food, appetite is the psychological desire to eat. It is important to note the difference because appetite is variable, changing according to what is happening in the mind and the body, so much so that it impacts how much and what we consume.

Understanding appetite and its changes can help maintain a balanced relationship with food, ensuring better physical and mental health. This feature delves into the nuances of appetite, the factors that influence it, and how individuals can manage changes effectively.

What is Appetite?

The appetite is the desire to consume food. This can be regulated by complex interactions between the digestive, endocrine, and nervous systems in the body. Unlike hunger, which appears whenever the body requires food, the appetite is usually linked with sensory experiences and emotions. Hormones like ghrelin and leptin govern both hunger and appetite. Ghrelin sends out signals of hunger, whereas leptin informs the brain about fullness or satiety.

It is ironic that appetite could exist independent of hunger. For example, you will have a sudden urge for that slice of cake after consuming a large meal because the looks or aroma stimulate your want to eat although your body may not need more calories at the time. Conversely, hunger can be present without significant appetite as when illness brings about an aversion for food.

Factors Affecting Appetite

1. Environmental Factors

External cues, such as the sight and smell of food, can significantly stimulate appetite. Celebrations, advertisements, and even the time of day can trigger the desire to eat, regardless of hunger.

2. Lifestyle Choices

Sedentary habits, irregular eating patterns, and lack of physical activity may alter appetite regulation. In contrast, regular exercise often enhances appetite, promoting a balanced dietary intake.

3. Mental Health

Depression, anxiety, or stress can result in a change of appetite. Stress leads to overeating, whereas depression may result in an inhibitory urge to eat anything.

4. Physical Health

Some chronic diseases, for example, cancer, kidney disease, or hypothyroidism, cause appetite suppression. In contrast, diabetes and hyperthyroidism tend to enhance the appetite.

5. Sensory Factors

The senses—smell, taste, and sight—play a pivotal role in appetite stimulation. Foods that are visually appealing and aromatic are more likely to make someone want to eat.

6. Medications

Some medications are natural appetite suppressants or stimulants. Chemotherapy drugs, for instance, commonly decrease appetite, and corticosteroids and antidepressants can increase it.

When Appetite Changes Occur

Loss of Appetite

A loss of appetite can be caused by a variety of conditions, including:

• Anorexia nervosa: A mental disorder characterized by eating very little.
• Chronic illness: COPD, dementia, and hepatitis all typically decrease appetite.
• Pregnancy: Nausea during the first trimester can cause loss of appetite.
• Medications: Antibiotics and morphine are two of the most common causes.

Increased Appetite

An increased appetite may be a symptom of underlying conditions, including:

• Bulimia or binge-eating disorders
• Hormonal imbalances: Overactive thyroid or hypoglycemia can increase your appetite.
• Medication side effects: Corticosteroids and tricyclic antidepressants can increase your appetite.

Managing Appetite Changes

How to Raise Your Appetite

1. Favorite foods: Eating foods that you enjoy can stimulate your interest in food.

2. Exercise often: Physical activity can be a stimulus for hunger especially in the elderly.

3. Flavor enhancers: Herbs, spices, and sauces can enhance flavor, making food more palatable.

4. Professional consultation: A dietitian may help plan meals that could suit a person's lost appetite.

How to Suppress Appetite

1. Hydration: Sometimes, thirst can masquerade as hunger, so drinking water is necessary.

2. Mindful eating: Savoring food takes longer; hence, one learns when he or she is really hungry and not just stuffing the mouth.

3. Depend on social support: Taking meals with relatives prevents overeating due to psychological effects.

4. Visit a doctor: A healthcare professional can advise one on how to intervene when increased hunger persists.

When to Seek Medical Attention

A medical practitioner should be consulted in cases where appetite has become unrelenting, altering the weight, mood, and daily activities of a patient. For example,

- Unexplained weight loss due to reduced appetite may indicate a serious health condition.

- Increased hunger, resulting in weight gain can be a sign of hormonal imbalances or side effects from medications.

- A psychological issue such as bingeing or anorexia will require the intervention of a physician or therapist.

What to Do When You Can't Eat

For those experiencing loss of appetite, simple changes can make eating easier:

• Liquid meals: Nutrient-rich smoothies or soups are easier to consume.
• Make the environment appealing: Set a beautiful table to enhance the dining experience.
• Use supplements: Under a doctor's supervision, oral nutritional supplements can ensure adequate nutrient intake.

Appetite is a dynamic part of health, influenced by various psychological, physiological, and environmental factors. If one understands its mechanisms and manages fluctuations well, maintaining a balanced diet and overall well-being would be easier. If the changes in appetite persist, it is best to see a healthcare professional to assess the underlying causes and start interventions accordingly.

Herbs and spices are important parts of our diet. Used to enhance the taste and aroma of the food, these spices can be used in various ways. However, is the incredible taste and strong aroma the only benefits you get from herbs? There are many benefits to them as well, whether it is making our immunity strong, warding off cold or other infections as well as keeping our brain health strong!

Two herbs you probably have in your kitchen, rosemary and sage, might be surprisingly good for your health. New research published in the journal Antioxidants suggests these everyday plants could help improve your memory and even protect your brain from serious problems like dementia, a condition that affects memory and thinking.

Power of Carnosic Acid

Research shows that a special substance found in both rosemary and sage, called carnosic acid, could lower your chance of getting Alzheimer's disease. Carnosic acid is a strong "antioxidant" (which fights off harmful things in your body) and "anti-inflammatory" (which reduces swelling and irritation). This means it helps protect your brain cells from damage, like the kind of damage that leads to Alzheimer's.

New Hope for Alzheimer's Treatment

In a recent study published in the journal Antioxidants, scientists created a new, more stable version of carnosic acid called diAcCA. Early tests in labs showed that this new compound helped improve memory, increased the number of connections between brain cells, and reduced harmful proteins (like amyloid-beta and tau) that are linked to Alzheimer's disease.

Scientists are hopeful that they can soon test diAcCA on humans. What's especially exciting is that diAcCA only becomes active in parts of the brain that are inflamed (swollen), which could mean fewer side effects. So far, studies in mice have shown no signs of harm and big improvements in how their brains work. Researchers also believe diAcCA might help treat other conditions that involve inflammation, such as type 2 diabetes, heart problems, and Parkinson's disease.

Other Brain-Boosting Compounds

Besides carnosic acid, rosemary and sage contain another helpful substance called 1,8-cineole. This compound helps stop the breakdown of acetylcholine, which is a brain chemical that is very important for learning and memory. By protecting acetylcholine, rosemary might help keep our brains sharp as we get older. Plus, rosemary is full of antioxidants that protect brain cells from damage caused by something called "oxidative stress," which is a big reason why our thinking skills can decline.

Even just smelling rosemary might help your memory! A 2016 study from Northumbria University found that people who were in a room that smelled like rosemary had better memory. In this study, older adults in a rosemary-scented room did much better on memory tests compared to those in a room with no smell, scoring 15% higher. They also felt more awake.

General Tips for Dementia Prevention

The NHS (National Health Service) in the UK gives general advice on how to lower your risk of dementia:

• Eat a healthy, balanced diet with lots of fruits, vegetables, and whole grains.
• Get at least 150 minutes of exercise (about 2.5 hours) every week. This means doing things like brisk walking, cycling, or swimming.
• Keep a healthy weight.
• Stop smoking if you do.
• Cut back on alcohol.
• Keep your blood pressure at a healthy level.
• Stay socially active, meaning keep connecting with friends and family.

The food one eats, plays a very important role in helping us control our cholesterol. While one may be able to keep things under control by exercising, without fixing your food habits, it will be difficult to sustain for a longer period of time.

Doctor Sood, M.D, known on social media for health advice, recently shared a list of seven foods that can help reduce cholesterol levels. The good news is these foods are easy to add to any meal, whether it's breakfast, lunch, dinner, or even just a snack, making them simple to include in your daily eating habits.

Top Foods for Cholesterol Management

There are many studies that back Dr. Sood’s suggested diet additions. Here are the foods recommended to help lower cholesterol:

Avocado

Avocados can help lower bad cholesterol. They contain healthy fats, fiber, and plant compounds. A 2023 study published in Cureus showed that eating avocados can reduce overall cholesterol and "bad" LDL cholesterol, supporting a healthier heart. They're a great addition to a low-fat diet.

Almonds

Almonds are good for your heart and can lower "bad" LDL cholesterol. They're low in unhealthy fats but rich in good fats, fiber, and plant protein. A 2011 study published in Nutrition Reviews found that almonds contain special nutrients that help reduce cholesterol absorption and boost its removal from the body.

Soy

Eating soy protein can help lower "bad" LDL cholesterol. A 2019 study in The Journal of Nutrition found that having about 25 grams of soy protein daily for six weeks lowered LDL levels by 3-4%. You can get soy from foods like tofu, soy milk, and veggie burgers.

Berries

Berries are excellent for lowering cholesterol. They are packed with fiber and have no cholesterol or unhealthy saturated fat. According to Mass General Brigham, eating whole fruits, especially berries, helps you feel full and provides important nutrients for heart health. Avoid fruit juices, as they lack the beneficial fiber.

Salmon

Eating salmon twice a week can help lower "bad" LDL cholesterol. It's a cold-water fish rich in healthy omega-3 fats, which are good for your heart. As explained by Harvard Health Publishing, choosing salmon instead of meat high in saturated fat is a beneficial dietary swap for managing cholesterol.

Oatmeal

Eating about one and a half cups of cooked oatmeal each day is suggested to help lower cholesterol. While many things can affect how well oatmeal works, some experts note that you might start seeing results from dietary changes in as little as two to four weeks. Beyond its health benefits, oatmeal can also be quite tasty.

Olive Oil

Olive oil is incredibly versatile and can be used in many ways, like dipping bread, drizzling over salads, or for cooking. Extra virgin olive oil is particularly beneficial because it's rich in polyphenols, which are plant-based compounds known for various health advantages.

It also contains oleic acid, which can help reduce inflammation, improve memory, and lower blood pressure. Recent research combining 30 studies showed that having olive oil daily lowered levels of certain inflammation markers in the body. Many find the flavor of olive oil enjoyable, making it a "win-win" for both taste and heart health.

If cereal is your go-to breakfast choice for your kids — quick, easy and "whole grain" or "vitamin-fortified" — you may want to take a closer look at the nutrition label. A new study has revealed that American children's breakfast cereals have quietly changed for the worse in the past decade, becoming sweeter, saltier, and less nutritious in such key nutrients as protein and fiber.

Breakfast has always been seen as the most essential meal of the day most particularly, for children. Yet what if the most ubiquitous option among kids' breakfasts is silently worsening for their wellbeing?

That’s the troubling reality revealed by a new study published in JAMA Network Open, which found that children's breakfast cereals in the US have become significantly less nutritious over the past decade. As more American families rely on ready-to-eat cereals to start the day, the findings raise red flags about rising sugar, sodium, and fat levels and what this might mean for children’s long-term health.

Approximately one-third of children between the ages of 5 and 12 consume cereal daily, states the US Department of Agriculture. Convenient, varied, and frequently featuring children's cartoon characters on the box, cereal has been a staple on the American breakfast plate for many years. But according to the newest research, the cereals that target children are changing in a manner that works against their nutritional qualities.

Between 2010 and 2023, scientists examined the nutritional make-up of over 1,200 new cereals or rebranded cereals marketed directly to children. The evidence is clear, there has been a consistent rise in ingredients proven to do damage to children's health if eaten excessively. Fat rose by 34%, sodium by 32%, and sugar by almost 11% during the 13-year span. At the same time, healthy items such as fiber and protein fell, reflecting a decline in overall nutritional value.

The per-serving sugar content rose from 10.28 grams in 2010 to 11.40 grams in 2023. That's concerning given that the American Heart Association suggests no more than 25 grams of added sugar daily for kids — which would take the form of a single bowl of cereal and deliver almost half that amount.

Has Breakfast Cereal Become A Sweetened Snack?

What is driving this unhealthy trend? The research indicates that cereal makers might be more concerned with taste and marketing than with the nutritional value of their products. Amid a highly competitive food market, flavors and textures designed to capture young buyers' attention — frequently in the form of increased sugar, salt, and fat content — may be taking precedence over nutritional considerations.

That means many cereals are no longer just breakfast options. They’re edging closer to the composition of salty, sugary snacks — and parents may not even realize it.

This is not an isolated problem, either. A 2024 review of infant and toddler foods discovered that 60% did not pass the World Health Organization's nutritional requirements. Together, the statistics show a troubling trend in the formulation of processed foods for children.

Childhood Nutrition and the Long-Term Health Risks

The consequences of this trend are alarming. Obesity in children now plagues 1 in 5 children in the US, and nutrition during early childhood can determine the pattern of lifetime health trends.

Eating ultraprocessed foods, which tend to be loaded with added sugar, sodium, and saturated fat, has been associated with a higher risk of obesity, type 2 diabetes, cardiovascular disease, and even premature death. And since cereals tend to be eaten alone without other nutrient-rich foods such as fruits or protein sources, their own nutritional deficiencies are compounded.

As researchers observed in their paper, "These trends suggest a potential prioritization of taste over nutritional quality in product development, contributing to childhood obesity and long-term cardiovascular health risks."

What Are The Current Dietary Regulations For Kids?

US cereal makers are not held to any particular standards of nutrition for products sold to children, aside from overall food safety standards. While labeling with words on boxes such as "healthy" does bring some requirements under FDA regulations, there is still plenty of room for substantial vagueness — and loopholes in marketing.

Activists such as Robert F. Kennedy Jr. have made demands for tighter control over synthetic dyes and ultraprocessed foods more recently, in tandem with increased public outcry regarding food safety and nutritional guidelines for children. While Kennedy's overall platform contains some dubious and not-science-based assertions (such as the alleged connection between vaccines and autism), his position regarding enhanced food labeling and restricted unhealthy additives has spurred valuable dialogue.

What Should Children Eat for Breakfast Instead?

With the overall nutritional value of most kids' cereals on the decline, what qualifies as a better breakfast option? The general rule is to choose whole foods with combined macronutrients (carbohydrates, proteins, and fats) and key vitamins and minerals.

Some options recommended by nutritionists to create a healthier breakfast for kids are:

Whole-grain toast with nut butter and banana slices: Provides healthy fats, fiber, and slow-digesting carbs to fuel kids and keep them satisfied.

Oatmeal with berries and a sprinkle of chia seeds: High in fiber and antioxidants with natural sweetness and no added sugars.

Greek yogurt with fresh fruit and a sprinkle of granola: High in protein and probiotics for digestive health, with fruits like berries or sliced mango.

Scrambled eggs with spinach and whole-wheat toast: Packed with protein and iron, this meal aids growth and brain function.

Smoothie from milk, spinach, frozen fruit, and oats: A fun and convenient method for including leafy greens, fiber, and natural sugars without additives.

If you’re still reaching for cereal, look for options labeled “100% whole grain,” and check that added sugar content is below 9 grams per serving, as per current recommendations. Pairing cereal with fresh fruit, milk, or yogurt can also help improve the meal’s overall nutritional value.

The breakfast cereal section, once a paradise of child-friendly nutrition, is fast becoming a problem. As the most recent research indicates, most of the children's cereals on the market today are more sugary and less healthy than ever. This pattern fueled by taste and brand name considerations is raising red flags about childhood obesity and chronic disease risk.