Understanding the Role of Ghrelin and Leptin in Women Over 50….

Do women over 50 tend to have more problems with the hormones, Ghrelin and Leptin because of their age? Last night, I was having dinner with friends, and one of them began talking about her “diet” and how she never seemed to feel full. Of course, knowing that my problem of eating too fast before my brain can register to being full was my first thought. Does she eat way to fast? However, she then explained that she has always had the issue and her sister had the same. On the way home, I could not get the comment off my brain. I had studied the hormones of Ghrelin and Leptin in a health course and knew they had effects on hunger and fullness. I decided right then that this was worth of a discussion. Of course, I still have the belief that women tend to gain weight slowly through their 40s and 50s due to never truly listening to their bodies. And, by the time they over 50, they have been so busy at managing their careers, taking care of the family, and all the other task of that us women need to do get done..... that somewhere along the way we lose sight of listening to our bodies. I know that personally, I would rush through dinner, gobble up my food and start cleaning up. I don't really remember ever thinking about if I was satisfied or not. I never stopped and ask myself if I am really hunger or is it just time to eat. Yep, that is what most of us have done. We would eat because either it was the time to eat or because it was what everyone else was doing! Yep, kids want popcorn, snow cones, or spouse wants ice cream. That is what we would do.

It is known fact, that as women age, hormonal changes can have a significant impact on our overall health and well-being. These two hormones, Ghrelin and Leptin, play a crucial role in regulating our appetite and weight. In this blog post, I wanted us to explore the effects of ghrelin and leptin on women over 50 and how if we have a better understanding these hormones, it can help us with maintain a healthier lifestyle.

Ghrelin

• Ghrelin is known as the "hunger hormone" and is produced in the stomach.

• It stimulates our appetite and signals the brain when we are hungry.

• Ghrelin levels increase before eating and decrease after a meal.

• Imbalances in ghrelin levels can lead to cravings and overeating.

Leptin:

• Leptin is produced by fat cells and is often referred to as the "satiety hormone.

• It signals the brain when we are full and helps regulate body weight. ". (My problem was that I would eat so fast that my “satiety hormone, Leptin had no time to tell my brain!)

• Low levels of leptin can lead us to feeling unsatisfied after eating and constant hunger. (Is this what my friend and sister have? If so, what was the cause?

• Leptin levels can decrease with age and contribute to weight gain. OF COURSE. Does not surprise me. Another part of aging... Yikes!

So, why do these two hormones, Ghrelin and Leptin, have such an effect on women over 50? Our hormonal changes during menopause can affect our ghrelin and leptin levels. When we have decreased levels of leptin, due to aging, it can lead to an increase in our appetite and this encourages weight gain. Imbalances in ghrelin levels can contribute to us have cravings and cause overeating.

What can we do to help keep these two hormones at balanced levels? I want you to pay close attention here....this is what we can do to help with these hormones.

• Eat adequate amounts of protein: Protein helps us feel full and we should try to eat with every meal. Studies show how eating protein promotes healthy ghrelin. Good protein choices: Seafood, Eggs, chicken breast, Turkey Breast, Lean beef, Greek yogurt, Lentils, Beans, Quinoa, and Nuts to name a few.

• Avoid sugar: Sugar can increase ghrelin levels, leading to overeating.

• Eating more dense nutrient foods and less processed. Think of foods with fewer than three ingredients on package, can, or label. Of course, one ingredient is best. Let three be the max if possible.

• Get enough sleep: Lack of sleep can increase ghrelin levels and decrease leptin levels, leading to overeating. This is crucial. Drinking water is my #1 advice to all clients. #2 is sleep. These two fix a lot of health problems.

• Manage stress: Chronic stress can increase cortisol levels, which can lead to weight gain and disrupt hormone balance. Sometimes we put ourselves under stress that is a choice. Try to eliminate these! Look for solutions.

• Exercise regularly: Regular exercise can help lower leptin levels. Go for walks. Find ways to move.

Some of us might consider hormone replacement therapy: Hormone replacement therapy can help balance hormone levels during menopause.

And, of course, check with your doctor if you think you have a problem. They can do test and get you on a road to recovery!

Hope this adds to you having a healthier life!