Are You Hungry? Or, Are You Full? Know How To Listen To Your Body

The sensitivity for hunger and fullness has significant genetic roots that people get from birth. But, personalised lifestyle changes can overcome such genetic causes.

Two hormones named ghrelin ( increases hunger) and leptin (creates a feeling of fullness after meals) play important roles in controlling hunger and fullness.

Certain gene variants lead to excessive ghrelin production, resulting in excessive hunger, while some result in insufficient leptin production, preventing a feeling of fullness.

Ghrelin is primarily secreted by the stomach in response to an empty stomach, signalling the brain that it is time to eat.

Ghrelin levels rise and peak just before mealtime and decline approximately an hour after eating. Hence, one effective strategy to control excessive hunger is to suppress excessive ghrelin production.

This can be done by reducing the duration between meals, either by consuming more frequent, smaller meals or by taking light snacks between regular meals.

When the body always has a steady stream of energy from food, a portion of it gets converted to fat molecules.

The rising number of fat molecules triggers leptin production, which in turn tells the brain that the body has enough energy surplus for now.

Lifestyle modifications such as protein-rich meals, adequate sleep, and regular exercise can also help regulate ghrelin levels to control hunger and increase leptin production to improve fullness.

Inputs By Dr. Biju KS, Senior Medical Officer, Vieroots Wellness Solutions