Nowadays, many people may face loss of appetite due to stress, busy work schedule and unhealthy eating habits. Lack of desire to eat is described as loss of appetite. This condition, which is more common in children, sometimes affects adults as well. If this situation persists for a long time, it also poses the risk of malnutrition along with weight loss. So what causes loss of appetite in adults? Are there ways to increase appetite in adults?You can find everything you want to know about this subject in our article.
What Causes Loss of Appetite in Adults?
Loss of appetite in adults can occur due to many different reasons. Loss of appetite can often be caused by psychological, physiological or environmental factors. Here are some common factors that can cause loss of appetite in adults:
Stress and anxiety: Intense stress and anxiety situations can cause loss of appetite. Mental distress and emotional disorders can negatively affect appetite.
Depression: It may occur along with symptoms such as depression and loss of appetite. Feeling emotionally low and lacking motivation can reduce appetite.
Nutrition habits: Unbalanced and unhealthy eating habits can cause loss of appetite. Malnutrition or overeating habits can disrupt appetite control.
Physical diseases: Physical diseases such as thyroid problems, digestive system disorders, and cancer can also cause loss of appetite.
Medicines: Side effects of some medications include loss of appetite. Medications, especially those used for depression, cancer or chronic diseases, affect appetite control.
Environmental factors: Being in an environment that is not suitable for frequent eating conditions can cause loss of appetite. Noise, a stressful environment or bad smells can reduce appetite.
Aging: As we age, metabolism slows down and appetite may decrease. This can lead to loss of appetite in adults.
Hormonal changes: Hormonal imbalances can cause problems with appetite control in women, especially during menopause.
Working conditions: High-paced and stressful work environments and irregular working hours can negatively affect appetite.
Mental state: Mental factors such as lack of self-confidence, low self-esteem, inadequate sleep and fatigue can also reduce appetite.
The factors mentioned above are potential reasons that may cause anorexia in adults. If you have a long-term loss of appetite problem, it is recommended that you evaluate this situation by consulting a specialist.
16 Natural Ways to Increase Appetite in Adults
Loss of appetite in adults is a problem that can occur for many reasons such as stress, fatigue or unhealthy eating habits. You can increase your appetite by adjusting your eating habits to a healthy and balanced diet. Here are ways to increase appetite in adults:
1)Eat more often
Eating three meals a day can be difficult when you have a lack of appetite. A more motivating way to eat is to divide three main meals into five or six smaller meals.
2) Choose nutrient-dense foods
People with a poor appetite try to gain weight by eating empty calories like candy, chips, ice cream and baked goods. Although these types of foods are more appetite-stimulating and contain high amounts of calories, they lead to unhealthy nutrition because they provide very little nutrition. Instead, eat nutrient-dense foods that provide a wide range of nutrients, including calories, protein and healthy fats. For example, instead of sweet ice cream, you can eat 1 glass of yoghurt. Some strawberries for sweetness andcinnamon add. Similarly, when you want to eat pizza, you can make it yourself and add extra vegetables and some protein foods.
To increase your appetite, you should consume more calories at meals. One way to do this is to cook your foods with calorie-dense ingredients like butter, nut butter, olive oil or whole milk.
For example:
Cook the egg in butter.
When cooking oatmeal, use whole milk instead of water.
Add olive oil and avocado to your salads.
Spread some peanut butter on the apple slices as a snack.
Simple supplements like these add healthier calories to your meals and increase total calorie intake.
4) Make mealtime a fun social activity
One of the methods that increase appetite in adults is to eat with a crowd. If you cook and eat with other people, you may increase your appetite more than if you eat alone. To make meals more enjoyable, you can invite your friends and family over for meals. Or, you can eat while watching TV.
5) Trick your brain by changing plate size
If you don't have an appetite, seeing large portions of food can be discouraging. To do this, you need to convince your brain that you are still eating small portions. You can do this by serving the food on a large plate instead of a small one. Some studies have shown that increases in plate size can get you used to eating larger portions.
6)Time your meal
Hunger usually means that people eat. But if you're not hungry, you won't remember the meal. If you are in such a situation, try planning meal times and setting a reminder at each meal time so that you eat regularly.
7) Don't skip breakfast
Daily to solve the problem of loss of appetite in adults having breakfast is important. Breakfast helps you burn more calories throughout the day by increasing the body's thermogenesis effect. This tooIt increases appetite. If you're trying to eat more, eating breakfast every day is just as important as eating regular meals throughout the day.
8) Consume less fiber
Eating lots of fibrous foods increases feelings of fullness and reduces calorie intake for those who want to lose weight. Although high-fiber foods are recommended for a balanced diet, they can slow digestion and keep you feeling full for longer. Therefore, you should reduce the consumption of fibrous foods to increase appetite. A low-fiber meal prevents you from feeling too full and helps you eat more throughout the day.
9) Get calories from drinks
Getting calories from drinks means you can get calories without having to chew food when you don't feel hungry. When you look for beverage options that provide you with calories and are healthy, there are smoothies, milkshakes and fruit juices. Make these drinks yourself at home using nutritional ingredients. Use good protein sources like whole milk, yogurt or protein powder for extra calories and nutrients.
10) Eat healthy snacks
If it is difficult to eat at meals, small and easy-to-eat snacks are more practical and increase nutritional intake. These can also be consumed on the go. However, snacks are not meant to complement meals. Avoid snacking close to lunch because it can affect your appetite. Snacks that can be eaten as an appetizer for adults include:
The logic of this rule is simple - choose the foods you like. When you sit in front of a meal you know you will hate, you will probably eat less. Prepare your favorite foods in advance and have them always at hand.
12) Use herbs and spices
Some foods delay digestion and produce gas, resulting in a feeling of bloating and reducing appetite. Some herbs and spices are effective in stimulating appetite in adults by preventing bloating and gas. They also stimulate bile production to facilitate fat digestion. Appetizing plants for adults;fennel, mint, black pepper,coriander, ginger and cinnamon. In addition to reducing feelings of bloating, these herbs and spices make meals more appealing. So it triggers your appetite.
13) Exercise
During exercise, the body burns calories to maintain energy levels. Physical activity increases appetite to replenish burned calories. Additionally, physical activity affects various processes in the body that have been reported to trigger hunger. These are increased metabolic rate and muscle mass, as well as changes in hormone production.
14)Do not consume beverages before or during meals
Drinking liquids before or during meals negatively affects appetite and may cause you to eat less. Studies have shown that water consumed before a meal can reduce calorie intake and aid weight loss. Avoiding drinking water before meals can increase your calorie intake by 8,7%. Therefore, try not to drink water 30 minutes before a meal and check if your appetite improves.
15)Take some supplements
Deficiency of some vitamins and minerals reduces appetite. You can use the following as appetite stimulants and supplements in adults:
Zinc: Zinc deficiency, While it triggers loss of appetite, it can also cause taste disturbance.
Thiamine: One of the vitamins that stimulate appetite in adults is thiamine. Thiamine deficiency causes weight loss by causing a decrease in appetite and an increase in resting energy.
Fish oil: Some studies have shown that this supplement can increase appetite and reduce feelings of fullness in women after meals.
Echinacea: Echinaceais a herb used for its ability to strengthen the immune system and fight disease. Studies have shown that it contains compounds like alkylamines that can stimulate appetite.
16) Keep a food diary
Keeping a food diary will help keep track of what you eat and get enough calories throughout the day. You should write down every meal and snack, no matter how small.
How to Increase Appetite in Adults? Herbal Methods
Some plants help increase appetite in adults. Here are herbal methods to increase appetite in adults:
Herbal teas: To increase appetite, you can consume herbal teas, especially ginger, mint, fennel and sage. These teas may stimulate your appetite by facilitating digestion.
Ginger: Ginger has digestive properties and is known for its appetite stimulating effect. By adding ginger to your meals, you can both add flavor and stimulate your appetite.
Lemon: Drinking lemon water in the morning can speed up digestion and stimulate your appetite. You can consume lemon juice by mixing it with warm water.
Medicinal plants: Adding medicinal herbs such as thyme, rosemary and coriander to your meals can have an appetizing effect.
Yoghurt: Yogurt, which regulates digestion thanks to its probiotic content, can regulate your appetite.
Spices: Spices such as cumin, black pepper and cinnamon have appetizing properties. You can increase your appetite by adding it to your meals.
What is Good for Anorexia in Adults?
In adults, physical, emotional and psychological factors can lead to loss of appetite, which negatively affects overall health. You can overcome this problem by applying methods that are good for loss of appetite.
Balanced and regular nutrition: Eating a healthy and balanced diet is an important factor in coping with anorexia. Not skipping meals and eating regularly ensures that the body gets the nutrients it needs.
Aromatherapy: Some scents can increase appetite. Inhaling the scents of aromatic plants such as mint, lemon and ginger or consuming teas made from these plants can trigger appetite.
Light exercise: Studies show that light exercise can increase appetite. Exercising regularly can stimulate appetite and is beneficial for overall health.
Consuming spicy foods: Hot or spicy foods can increase appetite. Adding spices to your meals or consuming spicy foods can alleviate the problem of loss of appetite.
Stress management: Stress and anxiety can lead to loss of appetite. You can try techniques such as yoga, meditation or deep breathing exercises to reduce stress.
Consuming protein-rich foods: Proteins can increase appetite and prolong the feeling of fullness. Consuming adequate amounts of protein sources such as meat, chicken, fish, eggs and dairy products can reduce the problem of loss of appetite.
There are some foods that are good for anorexia in adults. You can increase your appetite by consuming foods that have appetizing properties and are easy to digest.
Ginger: Ginger, which is anti-inflammatory and aids digestion, has appetizing properties. You can consume ginger tea or fresh ginger by adding it to your meals.
Flaxseed: Flaxseed, which facilitates digestion, can increase your appetite. You can consume it by adding it to foods such as salad or yoghurt.
Yoghurt: Yogurt, which has probiotic properties, can increase appetite by regulating the digestive system. You can flavor it by adding fruit or honey.
Almond: Rich in protein and healthy fats, almonds can increase your appetite. You can consume it as a snack.
The fish: Fish containing omega-3 fatty acids has appetizing properties. You can make it a habit to consume fish 2-3 times a week.
Cheese: Cheese, which is rich in protein, can increase your appetite. You can choose cheese for snacks or sandwiches.
Dwarfs: It soothes the stomach and facilitates digestion, and is good for loss of appetite.
Lemon: It supports digestion and stimulates appetite.
Cinnamon: It accelerates metabolism and increases appetite.
You can find a natural solution to your loss of appetite problem by consuming these foods regularly.
In addition to these foods, regular exercise, adequate water consumption and avoiding stress can also help with the problem of loss of appetite. However, if you have a long-standing loss of appetite problem, it is important to consult a specialist.
As a result;
Some ways to increase appetite in adults include eating regularly, eating slowly, and drinking plenty of water. Additionally, consuming foods rich in protein, healthy fats, and fiber can also increase appetite. For some people, exercise can also increase appetite, and regular physical activity can support a healthy appetite.
Other methods that can be tried to increase appetite include not skipping meals, adding different spices to food, finding alternative methods to cope with stress, and consuming healthy snacks. At the same time, paying attention to regular sleep patterns can also help control appetite.
