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How hormones steer our appetite and eating behaviour
Flowing through your blood are chemical messengers that help to control your appetite. Understanding how they work can shed the light on the role of biology in weight regulation.
Have you ever wondered why some people seem to feel satisfied after a small meal while others are constantly hungry, despite eating large portions? The answer may lie in the hormone leptin, also known as the "fullness hormone."
The image is a model
Leptin, or the leptin hormone, plays a crucial role in regulating hunger and the amount of energy used in the body. It is produced by fat cells and acts on the brain to signal that the body has had enough to eat.
Understanding how leptin works, “what is leptin”, and the factors
that can lead to high leptin levels can provide valuable insights into
managing appetite and maintaining a healthy weight. Something we can
all relate to.
In this article, we will explore the fascinating world of leptin and
its impact on our eating behaviours, as well as strategies for
navigating high leptin levels.
Leptin resistance is a condition that can lead to high leptin levels.
When the body becomes resistant to the effects of leptin, it no longer
responds to its signals of fullness, leading to overeating and weight
gain.
Factors such as inflammation, high levels of
triglycerides (also known as neutral fats), and lack of sleep can
contribute to leptin resistance.
Additionally, diets high
in sugar, fructose and processed foods have been linked to increased
leptin levels and resistance.
To navigate high leptin levels, it's important to focus on a healthy lifestyle that includes regular physical activity and a balanced diet rich in whole foods, lean proteins, and fibre. Managing stress and getting adequate sleep can also help regulate leptin levels and could possibly help to fix leptin resistance.
By addressing these factors, it's possible to improve sensitivity to leptin and better regulate appetite and weight. Leptin is just one piece of the complex puzzle that is our body's hormones and overall health.
Leptin has gained attention for its potential role in weight loss.
While it's true that administration of leptin has resulted in weight
loss in animal studies, the situation is more complex in humans.
In many people with obesity, despite having high levels of leptin,
the hormone fails to perform its physiological functions and reduce
weight. Research has shown that focusing on lifestyle changes rather
than leptin supplementation may be more effective in addressing weight
management.
Adding some regular physical activity, such
as cardio and strength training to your routine, can help improve
leptin sensitivity and assist in weight regulation. Also, and you’ve
probably heard it before, adopting a balanced diet that includes a
variety of nutrient-dense foods and controlling portion sizes can also
contribute to overall weight management.
Making dietary changes, such as reducing the consumption of processed foods and beverages high in fructose, can also help you lower leptin levels and improve sensitivity to the hormone.
Including sources of omega-3 fatty acids, such as fatty fish and
flaxseeds, in your diet may further help to reduce inflammation and
enhance leptin responsiveness.
Leptin plays a crucial role in appetite regulation (leptin function).
It acts on the hypothalamus, a region of the brain that controls
hunger and satiety signals. When leptin levels are high, it should
signal to the brain that we are full and satisfied, leading to a
decrease in appetite.
However, in cases of leptin
resistance, the brain becomes insensitive to these signals, which can
result in increased appetite and overeating.
As mentioned earlier, diets high in sugar, fructose and processed
foods can contribute to high leptin levels and resistance. However,
it's important to note that simply adding more leptin to the diet or
taking leptin supplements or supplements with leptin, may not be the
solution for managing high leptin levels.
Because our
bodies are intricate systems with various hormones and processes
working together to maintain balance, adding more leptin to the body
with leptin supplements may not effectively address the underlying
issues causing leptin resistance.
When it comes to managing high leptin levels, a holistic approach is key. In addition to focusing on a healthy lifestyle, it's essential to consider the overall balance of hormones and metabolic processes in the body.
Rather than relying solely on leptin supplementation, incorporating a well-rounded diet and lifestyle changes that promote overall hormonal balance is crucial. One way to support leptin sensitivity and regulate weight is through regular physical activity like cardio and strength training.
Incorporating a variety of nutrient-dense foods such as fruits (in
moderation), vegetables, whole grains, and healthy fats can support
overall health and aid in balancing leptin levels.
Don’t forget seeking guidance from a healthcare professional or a
registered dietitian can be beneficial in developing a personalised
approach to addressing high leptin levels or low leptin levels. They
can provide specific recommendations based on your individual health
status and dietary preferences to support your overall health and
well-being.
By understanding the complexities of leptin and its interactions within your body, you can take proactive steps towards improving your health and manage high leptin levels effectively.
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