How can I increase my adiponectin levels naturally?
Increase Adiponectin with these six tips. Adiponectin is a hormone that the body releases when it recognizes insulin in the blood. This hormone has many functions, including lowering glucose levels and regulating fat production and storage. The body’s natural response to insulin is to release the hormone, glucose. This hormone is released when you eat a meal that has been eaten by someone else. The amount of glucose produced by your body depends on how much sugar is present in the food eaten.
What is Adiponectin?
Adiponectin is a protein that is secreted primarily by fat cells and functions as an anti-inflammatory and pro-energy protein in the human body. It is thought to regulate obesity, type 2 diabetes, metabolic syndrome and cardiovascular disease in humans, but there are no clinical trials using adiponectin in humans.
1) Carbohydrates are important
Carbohydrates are important because they provide energy. Carbohydrates are broken down in your body into glucose, which can then be used as fuel by cells of muscles and other tissues. However, if you have diabetes or insulin resistance, it may not always be good for you to consume carbohydrates. In these cases, take care of your carbohydrate consumption and monitor closely your blood sugar levels to make sure that they stay within normal range.
2) Protein should be moderate
Protein is essential for our bodies and is necessary for muscle and organ function. Research shows that high-protein diets can help with weight loss, but protein intake should be moderate. High-protein diets can have adverse effects on renal function, bone health, and mood. Find out how much protein you need each day based on your gender, weight, and height here.
3) Fats should be low
Fats should be kept low. The brain can use glucose for energy, but it can not use fat for energy. When you eat too much food that is high in fat, less glucose is available for your brain. This means that you will feel more hungry as your body switches back and forth between using sugar and using fat. Fats also reduce insulin’s efficiency at maintaining healthy blood sugar levels.
4) Exercise Regularly
Regular exercise is essential because it increases adiponectin production which helps your body regulate blood sugar levels. Also, during workouts, your body releases endorphins which reduce stress levels and release feel-good hormones that boost mood. Take time out of your day to get some exercise; you’ll feel better both physically and mentally!
5) Get Enough Sleep
Getting enough sleep is essential to keeping your glucose levels in check. It’s recommended that adults get about 7-8 hours of sleep per night. You may not realize it but as we become more tired our insulin secretion decreases which increases glucose levels in our bloodstream leading to symptoms such as foggy brain, difficulty concentrating and mood swings. The need for proper amounts of high-quality sleep has been linked to reducing cholesterol levels, weight gain and even depression.
6) Consume Less Sugar
Often when you think of foods that promote good health, sugar isn’t one of them. Sure, you may know what an excess of sugar does to your waistline (causes obesity) and teeth (creates tooth decay), but did you know there is such thing as too much glucose? When there is too much glucose in your body it can start producing insulin which has been shown to decrease adiponectin levels. Low-carbohydrate diets can help people maintain their blood glucose concentrations at more stable rates.