Understanding Appetite: Appetite regulation is a complex interaction between hormones, the central nervous system and metabolism. The brain is generally in charge of regulating hunger and fullness via a structure called the hypothalamus. The Hypothalamus contains a hunger center which is stimulated when the stomach is empty. It can be stimulated when our sense of smell and sight are heightened, such as when we smell food being cooked or see it being prepared. The hunger centre can also be motivated through a reduction in blood glucose levels. This lack of energy indicates that the brain requires an additional source of fuel and we need to eat. Similarly, when we eat food the hypothalamus is triggered to feel full. The food present in our stomach will stretch the stomach and this sends a message to the brain to stop eating as we become full. After a period of time we feel full and stop eating as a result. This reflex can take up to 20 minutes to initiate fullness. Key points for regulating appetite: * Enjoy 3 meals a day and small snacks in-between meals. * Eat regularly to avoid extreme hunger and over eating * Your stomach is about the size of your clenched fist. Consider this when serving or eating a meal. * Consider how long it had been since your last meal. In most cases a meal should be satisfying for 3 hours. If you think you are hungry sooner than this, consider non-hungry eating cues * It can take 20 minutes for your brain to recognize that you are full after a meal. Consume your meal slowly to avoid over eating. Avoid staying in the kitchen after a meal, instead go outside, read a book, or have a shower, to keep you from tempting more food. * Always consider the distinctions between emotional eating and physical hunger and understand your desires for food.
Posted on: Mon, 22 Jul 2013 12:13:38 +0000
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