How to Train Your Hormone Ghrelin Hormone: 10 Little Tricks
Ghrelin is a peptide hormone with properties of GnRH and other metabolic and endocrine functions, synthesized by cells in the gastrointestinal tract. The prostate ghrelin is produced mainly by the P / D1 cells of the mucous membrane of the fundus of the stomach.
The level of ghrelin before meals increases, and after meals decreases. It is believed that it complements the hormone leptin, produced in adipose tissue, which causes saturation when present in higher concentrations. In some bariatric procedures, the level of ghrelin in patients decreases, causing saturation before it would normally occur in healthy people.
All the time I want to eat, and you do not know what to do about it? First of all, it is necessary to understand that the body controls the amount of food consumed with the help of two hormones - the hormone of hunger ghrelin and the hormone of saturation of 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 harder it is for you to resist the food, because we are powerless against nature. However, there are small tricks with which you can influence the physiological processes involved in the control of hunger.
Tricks - how to suppress hunger hormone ghrelin
Certain foods, drinks and practices trigger the production of the hunger hormone ghrelin, which entails the appearance of brutal appetite, which is simply impossible to ignore. Sometimes you want to eat, despite the fact that you really are not hungry.
How do you suppress the hunger hormone?
Hunger hormone ghrelin can be controlled!
✔ Eat foods that stretch the stomach walls
High fiber foods such as fruits, vegetables, whole grains, and seeds stretch your stomach walls. As a result, a hormonal reaction is triggered, thanks to which you feel full: the level of ghrelin decreases, and the level of leptin, respectively, increases.
Avoid processed foods that contain white flour (pasta, crackers, cookies, cakes, muffins, etc.), because they do not stretch the stomach wall, and the ghrelin level during their use remains unchanged.
✔ 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 omega-3 fatty acids
Salmon, tuna, trout, kale, chia and flax seeds, in which the content of omega-3 is high enough, help many processes in the body, including inhibit inflammation in the brain tissues and contribute to a better connection of leptin with brain cells.
✔ Balance the digestive process
Remember that a healthy digestive tract is necessary for a proper digestive process. The imbalance of ghrelin and leptin is often associated with disorders in the gastrointestinal tract.
Probiotic foods such as yogurt and fermented vegetables help restore the balance of bacteria necessary for normal digestion. In addition, products containing inulin help to increase the number of beneficial bacteria. Such products include: onions, garlic, bananas and leeks.
✔ Drink green tea
This drink contains antioxidant epigallocatechin-3-gallate, which helps to increase the level of cholecystokinin.
✔ Try not to abuse fats
Increase the level of hunger hormone ghrelin contributes to the diet, which is dominated by fats.
Moreover, the abuse of fats leads to a decrease in taste sensitivity.
✔ Eat less foods with fructose
Fructose inhibits the production of the hormone saturation of leptin and contributes to the increase in ghrelin levels.
In this scenario, the risk of consuming large amounts of calories increases significantly.
✔ Sleep well
Studies show that regular sleep in less than 7 hours is associated with an increase in the level of hunger hormone and a decrease in the level of saturation hormone.
That is why people who are sleep deprived are prone to overeating.
✔ Do not forget about training
Regular exercise is beneficial to the digestive system, and also helps the body produce leptin.
✔ Deal with stress
The stress hormone cortisol contributes to the development of cravings for high-carbohydrate and fatty foods.
Take a walk in nature, listen to relaxing music, learn to meditate, sign up for a massage - do everything to prevent stress from overcoming you.
Via estet-portal.com & wiki