Balancing Our Leptin Hormone Can Make A Difference With A Proper Diet & Lifestyle.
Leptin resistance is a physiological condition. It happens when your body's cells do not respond in the proper manner to the hormone leptin. Leptin is a hormone that produces fat cells. It has a crucial role in regulating appetite and energy balance. This hormone sends signals to the brain when the body has enough stored fat. It also helps control hunger and metabolism. When the levels of leptin rise, a signal goes to the brain that says it's full and can stop eating.
When leptin becomes resistant, the body's cells are less sensitive to its effects. This can disrupt the normal appetite regulation process which may lead to overeating and weight gain. Leptin resistance is most often associated with obesity. Many overweight individuals usually have elevated levels of leptin. This is due to their higher body fat mass. As a result of having high levels of leptin, their brain signals do not receive the information to reduce their appetite and increase metabolism.
Below are some factors that can contribute to the development of leptin resistance:
Some people may be predisposed genetically to leptin resistance.
A diet high in processed foods, sugars, and unhealthy fats can contribute to leptin resistance.
Chronic inflammation, usually linked to obesity, can disrupt the body's ability to respond to leptin.
Sleep deprivation and insufficient sleep can also disrupt hormone regulation, including leptin.
Chronic stress has the ability to impact hormones, as well as leptin which can contribute to resistance.
In addressing leptin resistance we must focus on healthy lifestyle changes:
Adopt a diet rich in whole foods, vegetables, lean proteins, and healthy fats. Reduce processed foods, sugars, and unhealthy fats.
Exercise regularly in physical activities. This will improve insulin sensitivity and overall metabolism.
Aim for 7-9 hours of quality sleep each night. This can support hormone regulation.
Practice stress-reduction techniques. This can include mindfulness, meditation, yoga, or deep breathing exercises.
Extreme calorie restriction or crash diets can create havoc in your body and increase the potential for leptin resistance. Instead, focus on sustainable, long-term changes instead.
Stay adequately hydrated. Dehydration can affect hormone levels and metabolism.
Pay attention to hunger and fullness cues. Try to avoid emotional and external triggers for mindless eating or comfort eating.
Gradual and sustainable weight loss is most important and can help improve leptin sensitivity over time.
It is important to understand that individual responses to lifestyle changes will vary. In addition, addressing leptin resistance can take time. Consult a healthcare professional or registered dietitian. They can provide personalized guidance and support based on your specific circumstances and health goals.
Peace & Balance
Patricia Pointer
COTA
Certified Massage Therapist
Medical Massage Practitioner
Wellness Coach
Consultant
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