I want to eat all the time, and you don't know what to do with it? First of all, you need to understand that the body controls the amount of food absorbed with the help of two hormones – the hunger hormone ghrelin and the satiety hormone leptin. Accordingly, the first of them causes a feeling of hunger, and the second – suppresses appetite. And the higher the level of ghrelin in the body, the more difficult it is for you to resist food cravings, because we are powerless against nature. However, there are little tricks with which you can influence the physiological processes involved in controlling hunger – estet-portal.com will share them with its readers.
Little tricks – how to suppress the hunger hormone ghrelin
Certain foods, drinks, and practices trigger the production of the hunger hormone ghrelin, resulting in a brutal appetite that is simply impossible to ignore. Sometimes you want to eat even though you are not really hungry.
The hunger hormone ghrelin can be controlled.
How can you suppress the hunger hormone?
- Eat foods that stretch the walls of the stomach
Foods high in fiber, such as fruits, vegetables, whole grains and seeds, stretch the walls of your stomach. This triggers a hormonal response that makes you feel full: ghrelin levels decrease and leptin levels rise accordingly.
Avoid processed foods that contain white flour (pasta, crackers, cookies, cakes, muffins, etc.) as they do not stretch the stomach walls and ghrelin levels remain unchanged during their use.
- stock up on pine nuts
They contain pinolenic acid – omega-3 fatty acid, which stimulates the production of cholecystokinin – a hormone that, together with leptin, plays an important role in suppressing appetite.
- Track your omega-3 fatty acids
Salmon, tuna, trout, kale, chia and flax seeds, which are quite high in omega-3s, help many processes in the body, incl. suppress inflammation in brain tissues and promote better communication of leptin with brain cells.
- Balance your digestive process
Remember that a healthy digestive tract is essential for proper digestion. An imbalance of ghrelin and leptin is often associated with disorders in the digestive tract. Foods with probiotics, such as yogurt and pickled vegetables, help restore the balance of bacteria needed for normal food digestion. In addition, foods containing inulin help increase the number of beneficial bacteria. Such foods include: onions, garlic, bananas and leeks.
- Drink green tea
This drink contains the antioxidant epigallocatechin-3-gallate, which helps to increase cholecystokinin levels.
- Try not to abuse fats
The hunger hormone ghrelin is increased by a diet high in fat. Moreover, the abuse of fats leads to a decrease in taste sensitivity.
- Eat less fructose foods
Fructose interferes with the production of the satiety hormone leptin and increases ghrelin levels. In this scenario, the risk of eating a large number of calories increases significantly.
- Sleep well
Studies show that regular sleep of less than 7 hours is associated with increased hunger hormone levels and decreased satiety hormone levels. That is why people who lack sleep tend to overeat.
- Don't forget about training
Regular exercise benefits the digestive system and also helps the body produce leptin.
- Combat stress
The stress hormone cortisol promotes cravings for high carbohydrate and fatty foods. Walk in nature, listen to relaxing music, learn to meditate, sign up for a massage – do your best not to let stress get the better of you.
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Scientists are constantly conducting research aimed at determining the factors that contribute to normal digestion and maintaining the beauty and health of the body. Stay tuned to estet-portal.com for important discoveries that will help you control the hunger hormone ghrelin and always stay in shape effortlessly!
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