10 Tricks That Can Suppress Your Hunger Hormone
Hungry all the time? It turns out that certain foods, beverages and practices can trigger your body’s hunger hormone, making you feel ravenous, even if you’re not technically hungry. The good news is that you don’t need to be at the mercy of this appetite-boosting tyrant.
The Role of Hormones in Hunger
Your body has two main hormones that regulate eating. These are ghrelin, which increases appetite, and leptin, which decreases appetite. The higher the levels of ghrelin within the body, the harder it is to ignore your hunger. Even herculean efforts at self-control are sometimes inadequate to conquer the ghrelin gremlin. This villain must be attacked through adopting strategies that affect the physiological processes in your body that control hunger.
10 Ways to Trick and Suppress the Hunger Hormone
1. Eat foods that stretch the wall of your stomach: High-fiber foods, such as fruits, vegetables, whole grains, nuts and seeds, stretch the wall of your stomach. This triggers a hormonal response that makes you feel satiated because it reduces levels of ghrelin and elevates levels of leptin. Processed foods along with food products made with white flour, such as pasta, crackers, cookies and cake, don’t stretch the stomach. Therefore, ghrelin levels remain high when you eat them.
2. Reach for pine nuts: Pine nuts contain pinolenic acid. This is an omega-6 fatty acid that stimulates the release of cholecystokinin, a hormone that works with leptin to suppress hunger.
3. Up your intake of omega-3s: Eating foods rich in omega-3 fatty acid, such as salmon, tuna, trout, kale, flaxseeds and chia seeds, helps reduce inflammation in the brain. This benefit enables leptin to better communicate with brain cells.
4. Balance your digestion: Eat foods that promote a healthy gut. Imbalances in ghrelin and leptin have been associated with intestinal disorders. Probiotic foods like yogurt and fermented vegetables promote gut healing. In addition, foods containing inulin nourish the beneficial bacteria in the bowel. Such foods include onions, garlic, bananas and leeks.
5. Sip some green tea: The beverage contains a phytonutrient called epigallocatechin gallate that boosts levels of cholecystokinin.
6. Avoid a high fat diet: A study published in Nutrition finds eating a high-fat diet raises the production of ghrelin. This diet also changes the taste buds. When people eat too much fat, their taste sensitivity to it decreases. So more fat is required to satisfy their hunger.
7. Avoid foods with fructose: Foods that are high in fructose increase ghrelin as well as prevent the normal elevation of leptin after a meal. So their ingestion can lead to the consumption of large amounts of calories.
8. Get enough sleep: Studies show sleeping less than seven hours every night is linked to higher ghrelin and lower leptin levels. This is why sleep-deprived people eat more.
9. Don’t neglect workouts: Getting regular moderate exercise helps leptin levels to function well.
10. Manage stress: The stress hormone cortisol triggers high-carbohydrate and high-fat cravings. Taking a walk and listening to soothing music will reduce cortisol levels. A study at the University College London suggests black tea may also help lower the stress hormone.
As research sheds light on the different factors involved in obesity, the public gains knowledge of the strategies needed to combat it. The condition is complex and not dependent upon calorie intake alone. Engaging in practices that reduce hunger is an approach sure to be helpful.
Mary West is a natural health enthusiast, as she believes this area can profoundly enhance wellness. She is the creator of a natural healing website where she focuses on solutions to health problems that work without side effects. You can visit her site and learn more at http://www.alternativemedicinetruth.com. Ms. West is also the author of Fight Cancer Through Powerful Natural Strategies.