Leptin controls appetite and helps people feel full. Increasing leptin levels can be achieved through dietary changes, supplements, exercise, and sleep. Protein, fiber, and omega-3 fatty acids can help, while sugar should be limited. Consult a doctor before making any changes.
Leptin is a naturally occurring hormone that helps control appetite and helps a person feel full. For this reason, many people looking to lose weight start looking for ways to increase leptin levels in the body. Dietary changes and the use of dietary supplements are the most common ways to increase leptin levels. Proper exercise and an adequate amount of sleep are also important for optimal hormone production. Any questions or concerns about the best ways to raise leptin levels on an individual basis should be discussed with a doctor or other medical professional.
Protein is essential when trying to boost your metabolism and increase leptin levels. It is normally recommended that a healthy person consume 30 percent of their daily calorie intake in protein-rich foods. Those with certain medical conditions, such as kidney disease or impaired kidney function, should consult a doctor before increasing their protein consumption.
Sugar should be eliminated from the diet or used in moderation to help increase leptin levels. Fiber-rich foods are also recommended to stimulate the production of this hormone. Most diets high in fruits, vegetables, and whole grains will contain desired amounts of fiber. If needed, over-the-counter fiber supplements can be used to aid in the metabolic process and help prevent constipation and other health problems.
Omega-3 fatty acids not only help increase leptin levels, but other benefits include promoting cardiovascular health and brain function. Walnuts, flaxseeds and salmon are excellent sources of omega-3 fatty acids and are relatively easy to add to most diets. Most pharmacies also stock dietary supplements that don’t require a prescription. It is important to follow the package instructions regarding the correct dosage, unless a doctor gives you separate dosage instructions based on your individual needs.
For the body to function properly and release hormones in a normal and healthy way, adequate sleep and a healthy exercise program are very important. Those who have trouble getting a good night’s sleep may benefit from avoiding caffeine and alcohol for several hours before bedtime. Relaxation techniques such as yoga, deep breathing and meditation can also be helpful. A physician should be consulted before starting a new exercise program to make sure there are no underlying medical conditions that limit the types of exercise that are safe for a particular individual.
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