Hungry? You can thank Ghrelin!
Introducing ghrelin in this blog title, sounds like I’m going to share a childhood monster story. Far from that…or is it? If you’re just landing here, be sure to check out my previous posts on appetite, weight management and the satiety hormone: leptin.
Ghrelin is often overshadowed by its counterpart, leptin, ghrelin plays a pivotal role in regulating our appetite. Commonly referred to as the "hunger hormone," ghrelin is produced primarily in the stomach and sends signals to the brain when it's time to eat.
Understanding Ghrelin
Ghrelin's primary function is to stimulate appetite. When your stomach is empty, ghrelin levels rise, prompting you to seek food. This is a natural and essential process for maintaining energy levels. However, when ghrelin levels become dysregulated, it can lead to imbalances and challenges with appetite control.
Factors Influencing Ghrelin
Several factors can influence ghrelin production.
Meal Timing
Ghrelin is produced in the stomach and signals the brain when your stomach is empty, sending the message, “fill me up! I’m ready to eat!”. If your eating patterns are irregular this can disrupt ghrelin levels, leading to increased hunger and cravings.
Adequate Sleep
With adequate sleep, leptin levels begin to rise, letting the brain get the rest it needs and reassuring it that we have enough energy reserves until we are awake. When we lose sleep, we usually notice a change in our hunger levels. Adequate sleep is crucial for regulating ghrelin. Lack of sleep can elevate ghrelin levels (and lower leptin levels), contributing to increased appetite.
Stress
Stress is normal, and nothing new in human evolution. We’ve always been experiencing stress. Coping with stress is a different story! We’ll save that for another post. There are ways for us to measure an individual's stress through biomarkers, but one way could include measuring ghrelin levels. From an observational perspective, notice how a stressful period in your life has influenced your hunger. Ghrelin increases for the short-term following acute stress.
Chronic stress, on the other hand, is a different ball game and can stimulate ghrelin production, leading to emotional eating and weight gain.
Diet
Our diet can influence ghtrelin levels. Consuming processed foods and sugary drinks can cause fluctuations in blood sugar levels, impacting ghrelin release.
Managing Ghrelin for Better Appetite Control
To optimize ghrelin levels and support healthy eating habits, consider the following tips:
Regular Mealtimes: Establish a consistent eating schedule to regulate ghrelin production. Structure it around when YOU are hungry and when YOU feel like eating and cooking.
Prioritize Protein & Fibre: Incorporating protein into your meals can help stabilize blood sugar levels and reduce ghrelin spikes. Fibre can help you feel fuller longer. There are no specific foods that can help to lower ghrelin levels, and thus your hunger. Foods high in fibre and protein, though, will help you to stabilize ghrelin levels.
Hydrate: Often times we feel hungry, when our body is looking for water to help hydrate our digestive system. Drink adequate water and add electrolytes if you’re dehydrated (a pinch of salt with lemon juice in your water is a natural way to elevate your electrolytes).
Mindful Eating: Pay attention to your body's hunger cues and avoid emotional eating. Try not to eat when you’re stressed. If you feel like you want to continue eating after you’ve emptied your plate, step away from the table for 20 minutes and ask yourself again - are you still hungry?
Adequate Sleep: Aim for 7-9 hours of quality sleep each night to regulate hormones.
Stress Management: Practice relaxation techniques like meditation or yoga to reduce stress levels. Find your passion moments and prepare for your day with the right sources of energy (walking outside versus watching the news).
Bottom line, we need ghrelin. It’s a vital hormone that plays a crucial role in appetite regulation. But I really feel passionate about education, if you better understand how your body works, you’ll tend to your needs that much easier. So, understanding ghrelin’s function and implementing strategies to manage hormone levels, means that you can improve your relationship with food and achieve better weight management. In our next post, we'll explore how to balance both leptin and ghrelin for optimal health.
What strategies have helped you manage your hunger? Tell me in the comments below.
If you’re looking for guidance and clarity on how to manage your appetite, I offer individualized support that is personalized to your needs - because YOU are the ONLY YOU!
