We all have struggled with excessive cravings and appetite. Increased appetite and cravings are not always due to abnormal reasons.

There are certain normal conditions, like pregnancy or increased physical or mental workload, when you may notice an increased appetite, as our body will need more energy to keep up with these conditions.

However, if you notice an increased appetite without any change in workload or health issues/conditions, maybe it’s time to focus on some behavioural or lifestyle changes. 

This article discusses 3 of the most common issues of modern times that can alter the levels of hunger and satiety hormones— ghrelin and leptin.

Medical Disclaimer: These aren’t the only causes for altered ghrelin and leptin levels in our body, and there may be other reasons you overeat. The information in this post will NOT cure any major hormonal/ health issues. If you have any health issues that directly or indirectly affect the levels of any hormones in your body, visit a doctor close to you for appropriate treatment.

Table of contents

1. What Are Ghrelin and Leptin?
2. 3 Common things you probably didn’t realise affect your hunger and satiety level
   1. 1. Lack of Sleep
   2. 2. Chronic or persistent Stress
   3. 3. Extreme calories restriction
3. One Important Factor That Reduces Ghrelin: Exercise
   1. The Anti-Hunger Molecule
4. So, What Should You Remember About Healthy Eating

What Are Ghrelin and Leptin?

In simple terms, ghrelin and leptin are the two hormones that regulate our appetite and dietary intake.

Ghrelin is the hunger hormone— it promotes hunger.

Leptin, on the other hand, is the satiety hormone—it suppresses appetite.

An empty stomach generally sends a signal to the brain. The brain, in response, sends a signal to release, and as a result, we feel hungry. Once we have eaten adequately, our stomach lets the brain know, and the brain signals to release leptin in response. As a result, we feel satiated. 

So, this is what generally happens and what should happen. But, certain things can alter leptin and ghrelin even in healthy individuals for no apparent reason.

3 Common things you probably didn’t realise affect your hunger and satiety level

1. Lack of Sleep

If you are one of those who try to cut sleep short for various reasons, you should stop. We all are guilty of doing it. Modern-day life and struggles can often make us cut on sleep.

But, whatever the reason, the bottom line is lack of sleep impacts our overall health. Some of the health issues linked with long-term sleep deprivation are poor cognition, heart diseases, neurodegenerative disorders, poor immunity, increased risk of mood disorders, accidents, and many other chronic illnesses. On the other hand, short-term sleep deprivation has its side effects, like poor focus, irritability, headaches, inability to handle stress, etc. 

One of the harmful effects you may experience from a lack of sleep is weight gain, which results from increased ghrelin and reduced leptin levels. As a result, we overeat.

Research shows even one night of poor sleep can significantly increase the ghrelin levels, leading to an increased appetite. 

So, if you struggle with cravings, poor eating habits, and weight gain, then make sure you get good sleep because it’s most likely one of the major contributing factors.

2. Chronic or persistent Stress

Prolonged, persistent stress can kill your health as well. Just like sleep deprivation, chronic stress leads to many long-term health issues.  

Persistent stress is associated with heart disease, stroke, increased susceptibility to cancer, poor immunity, headaches, exacerbation of autoimmune illness and other existing chronic issues etc, to name a few. 

Weight gain is also one such issue you can expect chronic stress to cause. There are multiple reasons why chronic stress can lead to weight gain, and one of these reasons is an increased ghrelin secretion. (1)(2)(3)(4)

Chronic stress is associated with increased cortisol levels in our system, and as per studies, increased levels of ghrelin are present whenever there is an increased cortisol in our body. Ghrelin, as we already know, increases our appetite and makes us overeat. 

Overeating is not an uncommon behaviour associated with stress. Many of us stress-eat, and yes, ghrelin is one of the hormones related to this.

So, again, if you crave to eat more for no reason, maybe check how stressed you’ve been recently (or in a while).

3. Extreme calories restriction

When someone wants to lose weight, people jump straight into extreme calorie cutting. But most of us don’t realise that too much calorie restriction damages our bodies and shatters our metabolism.

Extreme calorie restriction is basically the state of starvation. Our body starts burning the stored energy in the form of glycogen, fats and eventually muscle destruction to derive energy supply for the essential organs and functions. 

Now, this is not an ideal state to be in. So, when we starve ourselves for too long, our body starts producing more ghrelin to increase our hunger levels— to compensate for the lack of energy and to protect us from the destructive outcomes of long-term extreme calorie restriction (i.e. starvation).

The longer you starve yourself, the higher the ghrelin levels in your body and the more hungry you will feel.

Extreme calorie-cutting does not work in the long term anyway. It is not practical, and most people eventually snap and go back to normal eating, and end up gaining more weight because of messed up metabolism.

So, if you are starving yourself to lose weight— stop. You likely feel hungry all the time and are doing more damage than any good.

Always go for a balanced diet. Don’t go for crash diets or extreme calorie restrictions for a long time. It’s neither practical nor effective. 

Feed yourself adequately for healthy weight loss and weight management in the long term.

One Important Factor That Reduces Ghrelin: Exercise

We learned about the three most common things that can increase your hunger hormones and reduce your satiety hormones. 

Exercise has the opposite effect. 

If you are trying to improve your lifestyle, exercise is something you’re probably already considering including in your routine. You know about all the good things that come with regular exercise, and better control over your appetite is one of these benefits.

Multiple studies show that working out reduces ghrelin– reducing hunger. The effect of workouts on leptin is not yet known clearly. But, exercise does suppress the appetite, as per various research.

With regular workouts, you experience low appetite, and in addition to this, the cravings go down significantly as well. 

The Anti-Hunger Molecule

Not only does exercise reduce the level of the hunger hormone, but it also generates another molecule called the “anti-hunger molecule” post-workout. 

As per a recent study, the anti-hunger molecule (composed of lactate and phenylalanine— lac-phe) goes to the brain and suppresses the appetite. The researchers estimate about 25% of the weight loss effect of exercise comes from this molecule. 

These effects are generated post-intense workouts, as per these studies. Therefore, add high-intensity aerobics to your routine, along with your other preferred types of workout, if your health status allows.

P.S. Please remember you don’t need to kill yourself working out to achieve good health. There are guidelines regarding how much and what exercises you should do. I have written a post about it. You can read it here: How Much And What Exercises You Should Do To Boost Your Health?

So, What Should You Remember About Healthy Eating

The key to good health is not in the complex things or procedures. If you tend to the basics of health and stick to them, you won’t have to worry about your health.

Good sleep, destressing and healthy eating habits are the keys to healthy eating patterns and appetite.

So, sleep well and take care of yourself.

— Featured image by Thomas Kelly via Unsplash.