Are you unable to control your cravings for junk foods? Do you feel full even after a meal? Do you struggle with your weight and cannot stick to a diet plan? If your answer is yes, it won’t be wrong to blame your leptin resistance! All these indicate that you might have some leptin-related issues.
What is Leptin? It is a master hormone in our body that manages hunger and satiety. Adipose tissues release the hormone, and therefore, an obese person has higher levels of leptin in his or her body. Leptin monitors the energy intake of an organism and is the gatekeeper of adipose metabolism. It keeps up the energy balance of the body, and further, it modulates hunger via the following three pathways:
- Counteracts the neuropeptide Y effects, which is a potential feeding stimulant released by specific cells of the gut and the hypothalamus.
- It counteracts the results of another feeding stimulant- anandamide.
- Leptin promotes the production of an appetite suppressant- a-MSH.
A large population is leptin resistant, which results in various health issues such as obesity, high blood pressure, cardiovascular diseases, and blood sugar level issues. Increased levels alongside resistance to leptin reduce fertility and increase the aging process alongside obesity.
If you are unable to make lasting health improvements or reduce weight and maintain it, you need to fix the leptin in your body. Leptin resistance and related issues are complex and involve the endocrine system.
What are the foods and other factors that stimulate leptin?
- Higher levels of stress
- Fructose intake
- Increased consumption of simple carbohydrates
- High insulin levels
- Consuming lectin and grain
- Extensive workouts, especially in case of damaged hormones
According to studies, the production of leptin is not the issue. Still, the lack of ability to produce the usual effects of leptin to trigger weight loss in obese individuals is the problem. Leptin resistance is observed as starvation, and thus various mechanisms are triggered to increase fat storage instead of burning excess fat. Such occurrence stimulates the production of reverse T3, which prevents the effects of your thyroid hormone on metabolism.
How can you improve the leptin response?
- Ensure minimal intake of refined foods, sugars, simple starches, and fructose. Also, veggies and quality carbs can be taken as the replacement.
- Regular sleep is very crucial.
- “Snack” is the devil, and hence constant eating even in minimal amounts does not rest to your hormones as your liver is continuously working. Ensure you are not eating at least four hours before you sleep. Also, herbal tea, coffee, or tea does not harm if you do not add cream and sugar. Further, a balanced intake of proteins and healthy fats promote satiety and making of your hormones.
- Detoxification is highly essential to avoid stress and make sure you leave using deodorants, processed foods, and instead, use natural products.
- Omega-3s are essential, whereas you must reduce the intake of omega-6. Such management will help you reduce inflammation and support healthy levels of leptin.
- Nature heals and therefore taking a walk on the grass barefoot or a limited sun-basking is helpful.
Your workout should be controlled and regulated. Initially, leptin-resistant individuals should not workout as it adds on to their increased stress levels. After the body heals a bit, you can begin with your exercises. However, ensure you do more weight lifting and sprinting instead of forced cardio. Workout, including heavyweight or high-intensity workouts, benefits our hormones as they can work without cardio stress. Also, evening workouts give better results!