Never heard of leptin before? You’re not the only one. This hormone is a lesser known player in our hormonal system (which is sad since it is responsible for so much within our body.) Did you know leptin helps regulate bone mass, the menstrual cycle, the synthesis of thyroid hormones, our appetite and metabolism? Did you know that when the body does not produce leptin the following occurs: obesity, hyperglycemia, insulin resistance, low body temperature, fertility problems.
highest to satisfy hunger. The production is at its lowest around 4:00PM.
1. Stop eating refined sugars, fast carbohydrates and chemical sweeteners. These increase the bad cholesterol in your blood, called triglycerides. Triglycerides block the signal of leptin. These foods also produce insulin. After eating sugars and carbohydrates, the glucose level in your blood rises and the pancreas receives a signal to produce insulin. Insulin transports glucose to our cells to provide us with energy. If you eat a lot of sugars and carbohydrates, a lot of insulin must also be produced. Insulin can also block the leptin signal.
2. Reduce the consumption of animal protein because it also raises triglycerides in your blood.
3. Eat high fiber foods. Fiber, especially soluble fiber, increases sensitivity to leptin. They also keep your intestines healthy and they fight inflammation. You can find soluble fiber in oatmeal, apples, lentils and chickpeas.
4. Eat Omega-3 fats. Omega-3 fats are anti-inflammatory and can remedy low-grade inflammation, making you sensitive to leptin again. You can find them in nuts, seeds, oily fish and shellfish.
5. Eat more protein. Proteins make your body more sensitive to leptin. You can find them mainly in eggs, meat, fish, legumes, broccoli and spinach. But we prefer pland based protein.
6. Get moving. When you are busy you willexperience less hunger than when you sit still.
7. Get enough sleep, a good night’s sleep makes you more sensitive to leptin. With a healthy, varied diet and a relaxed lifestyle you can reverse
leptin resistance, but it is certainly not a piece of cake! You always feel hungry and your body “screams” for food. Eating less is not a solution,
eating according to orthomolecular nutrition is!
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