Recently, I read an interesting research report. A study from UCLA found that lack of sleep alters 2 hormones that are important regulators of appetite and energy expenditure: Ghrelin and Leptin. Never heard of these? Well, Ghrelin is a hormone produced in the cells lining the stomach and is responsible for stimulating appetite; Leptin is a hormone produced by fat cells and helps to suppress the appetite. Prior to eating, high ghrelin levels stimulates the brain to increase appetite and also causes an accumulation of fat in visceral fatty tissue located in the abdominal region. This is the most harmful type of fat because it leads to an increase in  blood pressure, high triglyceride levels, high cholesterol, and insulin resistance. After eating, ghrelin levels decrease. An increase in leptin levels will decrease appetite, sending signals to the brain that it has had enough to eat. If the levels decrease, it causes feelings of hunger and craving. Leptin also has an effect on energy level; when levels are high, we have more energy and exercise more and it helps to reduce fat storage in our tissues. People who are overweight or obese tend to have an imbalance in ghrelin and leptin levels. So what can we do to keep these hormones under control and in balance?

1. Get enough sleep. When you sleep the leptin level will increase and ghrelin will decrease suppressing your appetite so you don't feel hungry while sleeping. Try to get at least 6 hours of sleep a night. If you are having trouble sleeping, limit noise and light in the bedroom. Turn off the TV and the computer before bedtime to give your brain a chance to relax. Limit caffeine and other fluids before bedtime. Try relaxation exercises or read before bed. Keep the room cool rather than too warm.

2. Avoid crash diets or decreasing calories too quickly. When you starve yourself or cut calories too quickly, the body will respond by decreasing leptin levels and increasing ghrelin making you hungry! Instead eat small frequent meals.  By controlling portion size but eating more often, you help to maintain more stable insulin levels, you feel satisfied and are able to cut calories without sending signals to the brain that your body is starving and needs food!

3. Eat smart. Increase protein, decrease fat and sugar. High fructose diets cause leptin resistance which leads to overeating because the appetite control mechanism won't be activated. Slowing down digestion helps to maintain equilibrium between ghrelin and leptin. Ways to do that are to increase fiber, increase complex carbohydrates (vegetables), increase protein and decrease fat. Water helps to decrease ghrelin so drink a full glass of water before eating and it fools the stomach into thinking it is full and will decrease ghrelin and decrease appetite. Omega 3 fatty acids will increase leptin levels so add fish, flax seed oil and nuts to your diet.

I doubt any of these suggestions are new to you. While you've heard that these are things you "should" do, you may not have understood why. I hope that by learning more about how our bodies are regulated, it will help you to stay on track to living a more fit and healthy lifestyle. Let me know if you have any questions through my contact page.

Beth