How to Control Appetite - a Scientific Approach
What exactly do we mean by appetite? It is actually the desire to eat food. This serves the purpose of regulating necessary energy intake to meet the body’s metabolic needs. All this happens in close co-ordination with the brain, adipose tissue and the digestive mechanism. It is important to have a healthy appetite. An excess of it or the lack of it can cause various diseases.
A part of the brain called as Hypothalamus is the presiding authority for the human appetite. The projections by the neurons belonging to this part contribute to the awareness of hunger, the processes of the autonomic nervous system as well as the stimulation of the thyroid system. The thyroid system regulates the metabolic rate. The other mechanisms which are controlled by the hypothalamus include pituitary, adrenal and a large number of other mechanisms.
The hypothalamus understands external stimuli mainly through a number of hormones such as leptin, ghrelin, PYY 3-36, orexin and cholecystokinin; They are produced by the digestive tract and by adipose tissue (leptin). Systemic mediators, such as tumor necrosis factor alpha (TNFα), interleukins 1 and 6 and corticotropin-releasing hormone (CRH) reduce appetite to great extent. This also explains why ill people often eat less.
Apart from this, the biological clock is regulated by the hypothalamus. It takes care of hunger according to the requirements of the body.
Now how exactly do we control our appetite?
Eat at a slow pace. This has the effect of your appetite as well as your brain having the time to receive a satisfied signal. Eat only those foods that are low on calorie. While being filling on the stomach these foods hardly add any calories. This forces the body to tap into its fat reserves to burn the calories.
On a scientific basis, this is how appetite control works cholecystokinin (CCK) is released as food enters the stomach. It tells the digestion to slow down and then gives the message to the brain that you are 'full' and your appetite naturally decreases. This takes time - usually around 20 minutes.
Take regular exercise
Neuropeptide Y (a neurotransmitter) is increased when you exercise. This stimulates your appetite for complex carbohydrates that in turn release serotonin which makes you feel good and keeps your appetite under control. |
