How to balance hormones and appetite ??

How to balance hormones and appetite

Get enough sleep

Lack of sleep reduces the sensitivity to leptin, which is responsible for feeling full. People who don't get enough sleep tend to eat about 30% more than others. Ghrelin, which is responsible for hunger and fatty tissue production, increases, decreasing insulin sensitivity

Don't bite and eat enough at one meal

If we do not snack during the day, and eat the right amount of food in 2-4 meals, the hormones ghrelin and leptin work optimally. This creates a feeling of fullness and helps us recognize true physical hunger, which occurs 4-6 hours after a balanced meal

Avoid sweets and high-glycemic foods in your diet

Sugar, high-glycemic foods reduce sensitivity to leptin. They raise dopamine and serotonin levels initially, but over time they require more and more sweets. Insulin rises, which can eventually lead to metabolic syndrome, diabetes and weight gain.

Hormones That Affect Your Weight — and How to Improve Them

Hormones are important substances that serve as chemical messengers in your body .

They facilitate nearly every bodily process, including metabolism, hunger, and fullness. Because of their association with appetite, some hormones also play a significant role in body weight .

Here are 9 hormones that may affect your weight, along with tips for keeping them at healthy levels.

INSULIN

Insulin, the main storage hormone in your body, is produced by your pancreas. In healthy individuals, insulin promotes the storage of glucose — a simple sugar you get from food — in the muscle, liver, and fat cells for later use.

Your body secretes insulin in small amounts throughout the day and in larger amounts after meals. This hormone then transfers glucose from food into your cells for either energy or storage, depending on your body’s current needs.

Insulin resistance is a fairly common condition that causes your cells to stop responding to insulin. This condition results in high blood sugar because the insulin cannot move glucose into your cells.

Your pancreas then produces even more insulin in an attempt to boost glucose absorption .

Insulin resistance has been linked to obesity, which in turn can play a role in other conditions, such as type 2 diabetes and heart disease.

Insulin sensitivity can be thought of as the opposite of insulin resistance. It means your cells are sensitive to insulin. Thus, it’s a good idea to focus on lifestyle habits that help improve insulin sensitivity, such as the following.

Tips to improve insulin sensitivity

• Exercise regularly. Research supports exercise, at both high and moderate intensities, as a means of improving insulin sensitivity and decreasing insulin resistance .
• Improve your sleep habits. Not getting enough sleep, or not getting quality sleep, is linked to obesity and insulin resistance .
• Get more omega-3 fatty acids.Research indicates that omega 3 supplements may improve insulin sensitivity in people with metabolic conditions such as diabetes. If you aren’t a fan of supplements, try eating more fish, nuts, seeds, and plant oils .
• Change your diet. The Mediterranean diet — which includes many veggies, as well as healthy fats from nuts and extra-virgin olive oil — may help reduce insulin resistance. Decreasing your intake of saturated and trans fats may also help .
• Maintain a moderate weight. In people with overweight, healthy weight loss and weight management may improve insulin sensitivity .
• Focus on low glycemic carbs. Rather than try to eliminate carbs from your diet, aim to make most of them low glycemic and high fiber. Examples include whole grains, fruits, vegetables, and legumes .

LEPTIN

Leptin is a fullness hormone that works by telling your hypothalamus — the portion of your brain that regulates appetite that you’re full .

Maintain a healthy weight

Improve your sleep quality

Exercise regularly

Ghrelin

Ghrelin is essentially the opposite of leptin. It’s the hunger hormone that sends a message to your hypothalamus indicating that your stomach is empty and needs food. Its main function is to increase appetite.

Ghrelin level are highest before eating and lowest after a meal.