Leptin is a natural hormone that helps to control appetite and helps a person to feel full. For this reason, many people who desire to lose weight begin to search for ways to increase leptin levels in the body. Dietary changes and the use of nutritional supplements are the most common ways to increase leptin levels. Proper exercise and adequate amounts of sleep are also important in order to achieve optimum hormone production. Any questions or concerns about the best ways to increase leptin levels on an individual basis should be discussed with a doctor or other medical professional.
Protein is essential when trying to boost metabolism and increase leptin levels. It is normally recommended that a healthy person consumes 30 percent of daily caloric intake in foods that are high in protein. Those with certain medical conditions, such as kidney disease or decreased kidney function, should consult a doctor before increasing protein consumption.
Sugar should be either eliminated from the diet or used in moderation in order to help increase leptin levels. Foods that are high in fiber are also recommended in order to stimulate production of this hormone. Most diets that are high in the consumption of fruits, vegetables, and whole grains will contain the desired amounts of fiber. If necessary, over-the-counter fiber supplements may be used to aid in the metabolic process and help to prevent constipation and other health issues.
Omega-3 fatty acids not only help to increase leptin levels, but other benefits include the promotion of cardiovascular health and brain function. Walnuts, flax seeds, and salmon are excellent sources of omega-3 fatty acids and are relatively easy to add to most diets. Most pharmacies also carry nutritional supplements that do not require the use of a prescription. It is important to follow the package instructions concerning proper dosage unless a doctor issues separate dosing instructions based on individual need.
In order for the body to function properly and release hormones in a normal and healthy fashion, adequate sleep and a healthy exercise program are very important. Those who have trouble getting a good night’s sleep may benefit from avoiding caffeine and alcohol for several hours prior to retiring for the night. Relaxation techniques such as yoga, deep breathing, and meditation may also be helpful. A doctor should be consulted before beginning a new exercise program in order to make sure there are no underlying medical conditions that would limit the types of exercise that are safe for a particular individual.