Ghrelin is a hormone that is produced in the stomach and stimulates appetite. If you want to boost your ghrelin hormone levels to suppress your hunger, here are some strategies you can try:
Consume protein: Eating protein can help suppress ghrelin levels and increase satiety. Try incorporating protein-rich foods such as lean meat, fish, eggs, or plant-based sources like tofu and beans in your meals.
Get enough sleep: Studies have shown that sleep deprivation can increase ghrelin levels, leading to increased hunger and weight gain. Aim to get 7-9 hours of sleep per night to help regulate ghrelin levels.
Exercise: Exercise can help decrease ghrelin levels and increase levels of other hormones that suppress appetite, such as peptide YY and glucagon-like peptide 1. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Reduce stress: Chronic stress can increase ghrelin levels and contribute to overeating. Incorporate stress-reducing activities into your daily routine such as meditation, yoga, or deep breathing exercises.
Avoid sugary and processed foods: Consuming sugary and processed foods can lead to rapid spikes in blood sugar levels, which can increase ghrelin levels and trigger hunger. Instead, opt for whole, nutrient-dense foods that will provide sustained energy and keep you feeling full.
It's important to note that suppressing ghrelin levels completely may not be desirable as the hormone plays a role in regulating metabolism and maintaining a healthy body weight. Instead, aim for a balanced approach to managing hunger by incorporating healthy lifestyle habits.