How to Increase Ghrelin Hormone Naturally: 5 Ways
Ghrelin is a hormone produced and released by the stomach to the brain for several functions. Also known as the “hunger hormone,” it is commonly known for increasing the appetite by signaling to the brain that the stomach is empty. But what is more, ghrelin has several other functions:
- It stimulates the pituitary glands to release growth hormone
- Stimulate the release of glucagon from the pancreas
- Prevents bone weakening
- Controls appetite
- Reduces inflammation of the vascular network
The Ghrelin hormone is regulated by food intake. When we are hungry, the level of ghrelin tends to rise. When we start eating, the more we feel full the more ghrelin levels tend to decrease. The difference between ghrelin and leptin is that leptin decreases appetite while ghrelin increases appetite.
When you want to lose weight, it is crucial to lower your ghrelin levels. Otherwise, to increase your weight, you need to increase the ghrelin levels in your body. There are several natural ways of increasing and reducing your ghrelin.
In this article, we will look at some of the natural ways of increasing and decreasing your ghrelin levels in relation to increasing your appetite.
How to Increase Ghrelin Hormone Naturally
1. Eat Less, More Often
If you experience satiety after eating less food, it might be the best time to increase the number of times you eat. Research shows that eating more frequently may trigger the release of hunger-stimulating hormones. However, the type of food you eat will determine its effects on the hormone.
For example, if you take more protein-rich food, they may lower the ghrelin hormones than eating high-fiber foods. Also, you may separate your meal times by consuming high snacks like:
- Honey sandwich and peanut butter
- Avocado-eff toast
- Whole-fat Greek yogurt
2. Use Spices in Foods
Though the effects may differ from one person to another, spices can be used to flame hunger. Using carminative spices or herbs that soothe the digestive tract and prevent intestinal issues such as bloating, greatly increases appetite. Some of the best spices and herbs to use include:
- Peppermint
- Cinnamon
- Black
- Pepper cayenne
- Turmeric
- Chamomilla
3. Cannabis
A pilot study shows that cannabis increases the levels of ghrelin. After consuming cannabis, the body reacts by triggering the release of the hunger hormone. Other research shows that cannabis has the effect of decreasing the levels of peptide tyrosine tyrosine (PYY), which in turn triggers the release of ghrelin. The impact of weed in increasing our appetite is due to the THC that triggers the hunger hormones.
4. Take Low-Fat Diet
Eating a diet with fewer fats can help promote ghrelin increase. Fats have a high satiety hence reducing their intake will lower the satiety, increasing the feeling of hunger. Some of the low-fat options include:
- Low-fat milk, cheese, and yogurt
- Lean proteins
- Low-cholesterol meat, e.g., chicken breast or ground turkey
5. Try Fish Oil Supplements
Fish oils contain omega-3 fats that are known to increase ghrelin levels. Omega-3 has anti-inflammatory properties, which decrease the POMC expression and increase the ghrelin hormones. One study also found that omega-3s in fish decrease satiety, which increases hunger sensation.
How Can I Reduce Ghrelin Naturally?
1. Prioritize on Sleep
Sleep decreases the levels of ghrelin and increases leptin hence lowering the feeling of hunger. For better results, aim for a minimum of 7 hours each day.
2. Take More Proteins
Protein is considered the most satiating macronutrient that works perfectly in suppressing the levels of ghrelin hormones. By taking about 1.2g-1.6g/kg of protein per day, you can significantly achieve appetite suppression.
3. Intermittent Fasting
There are numerous benefits of intermittent fasting, one being the ability to lower the levels of ghrelin hormones. Intermittent fasting slows down the rate of metabolism, which decreases hunger hormones and makes one feel less hungry.
4. Reduce Stress
Several studies have shown that chronic stress elevates ghrelin levels while acute stress decreases the hunger hormones. Performing activities such as yoga, meditation, and exercises can reduce the feeling of hunger.
5. Drink Water
Water is a natural suppressant that signals to the brain that your stomach is full. Water fills up the space in the stomach, which leads to a feeling of fullness. This is one of the reasons why staying hydrated is essential in weight loss, as it decreases food intake.
What are the Symptoms of High Ghrelin?
Some of the common causes of high ghrelin hormone include:
Extreme hunger
Severe obesity
Lack of energy
Body weakness
How Do I Fix my Ghrelin Level?
Staying hydrated
Reducing your stress levels
Ensuring you get enough sleep
Avoiding sugary intake
Intermittent fasting
Can Ghrelin Be Removed?
Currently, surgical procedures are performed to remove the part that secretes the ghrelin hormones. This means your appetite and hunger levels reduce.
Do I Have Too Much Ghrelin?
If you suffer from extreme hunger, body weakness, or severe obesity, you might have too much ghrelin hormone. However, you can visit a doctor who will perform a diagnostic test to ascertain whether you suffer from much ghrelin.
How Is Ghrelin Controlled?
Ghrelin is significantly controlled by food intake. However, natural remedies such as intermittent fasting, staying hydrated, and reducing stress can help lower ghrelin levels.
