If you constantly feel hungry, no matter how hard you try to manage your appetite, a hormonal imbalance known as leptin resistance could be to blame. Leptin is a hormone that’s responsible for sending signals to the brain to indicate that you’re satisfied, giving you the feeling of being full. When leptin doesn’t do its intended job, your brain stops responding to its messages through these common symptoms:
- • Increased appetite
- • Food cravings, especially fat and sugar
- • Weight gain, especially in the abdominal area
- • Difficulty losing weight
- • Fatigue and low energy
- • Increased sensitivity to pain
- • High blood pressure
- • High cholesterol
- • Chronic inflammation
Traditional calorie-restricted diets don’t work well for people with leptin resistance because the problem is hormonal. So, how do you address the problem if you’re one of those people who suffers from leptin resistance? Focus on nutrient-dense foods that are rich in fiber, including vegetables, legumes and high quality proteins like wild fish and grass-fed meats. Avoid inflammatory foods such as processed or fried foods, refined sugar, factory-raised meat, and sugary drinks. You also want to strike a healthy balance of omega-6 and omega-3 fatty acids by eating foods like salmon, sardines, flax seed and walnuts. Aside from diet, regular exercise can improve leptin function. Sleep is also a major factor, as getting 7-9 hours of quality sleep can help regulate hunger hormones and prevent cravings. Further, stress plays a role in healthy leptin function as well. Chronic stress raises cortisol levels, which can worsen leptin resistance. Find ways to manage stress through meditation, deep breathing, or daily walks.
