How to Train Your Hunger Hormone Ghrelin: 10 Little Tricks
Ghrelin is a peptide hormone with gonadoliberin properties and other metabolic and endocrine functions, synthesized by cells in the gastrointestinal tract. Progormone ghrelin is produced mainly by 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 ghrelin level in patients decreases, causing saturation before this would normally occur in healthy people.
I feel hungry all the time, and you don’t know what to do with it? First of all, it is necessary to understand that the body controls the amount of food absorbed with the help of two hormones - the hunger hormone ghrelin and the saturation 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 the craving for food, because we are powerless against nature. However, there are small tricks with which you can influence the physiological processes involved in controlling hunger.
Little tricks - how to suppress the hunger hormone ghrelin
Certain foods, drinks, and practices trigger the release of the hunger hormone ghrelin, which leads to the appearance of brutal appetite, which is simply impossible to ignore. Sometimes you feel hungry, even though you are not really hungry.
How can the hormone of hunger be suppressed?
Hunger hormone ghrelin can be controlled!
✔ Eat foods that stretch the walls of your stomach
High fiber foods, such as fruits, vegetables, whole grains and seeds, stretch the walls of your stomach. As a result of this, a hormonal reaction is triggered, thanks to which you feel full: the level of ghrelin decreases, and the level of leptin, respectively, rises.
Avoid processed foods that contain white flour (pasta, crackers, cookies, cakes, muffins, etc.), because they do not stretch the walls of the stomach, and the level of ghrelin during their use remains unchanged.
✔ Stock up with pine nuts
They contain pinolenic acid, an omega-3 fatty acid that 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, cabbage, 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 tissue 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. An imbalance of ghrelin and leptin is often associated with disturbances in the digestive tract.
Products with probiotics, such as yoghurts and pickled vegetables, help restore the balance of bacteria necessary for normal digestion of food. In addition, inulin-containing foods help increase the number of beneficial bacteria. Such foods include: regular onions, garlic, bananas and leeks.
✔ Drink green tea
This drink contains the antioxidant epigallocatechin-3-gallate, which helps increase cholecystokinin levels.
✔ Try not to abuse fats
An increase in the level of the hunger hormone ghrelin is promoted by a diet in which fats predominate.
Moreover, the abuse of fats leads to a decrease in taste sensitivity.
✔ Eat less fructose foods
Fructose interferes with the production of the saturation hormone leptin and helps increase ghrelin levels.
In this scenario, the risk of consuming a large number of calories increases significantly.
✔ Sleep well
Studies show that regular sleep of less than 7 hours is associated with an increase in the level of the hormone of hunger and a decrease in the level of the hormone of satiety.
That is why people who do not sleep enough are prone to overeating.
✔ Do not forget about training
Regular exercise benefits the digestive system and also helps the body produce leptin.
✔ Fight stress
The stress hormone cortisol promotes cravings for high-carb and fatty foods.
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