Did you know these things about ghrelin? Let's talk!

Do you sometimes feel unusually hungry? Or do you sometimes feel like you're not getting enough no matter how much you eat? Sometimes you don't feel like eating anything at all. Today we're going to talk about a little secret messenger inside our bodies that's related to all of this. It's a hormone called Ghrelin . This is very important, and also very interesting!

What is Ghrelin?

Okay, so what is ghrelin? Simply put, ghrelin is a hormone produced by our bodies. Hormones are chemicals that control our body's functions, like messengers. Ghrelin is mainly produced in your stomach, that is, in your stomach . But not only in the stomach, but also in small amounts in places like your brain, small intestine, and pancreas .

Many people call this hormone Ghrelin the "hunger hormone." That's because it tells your brain that you're hungry. But it doesn't just make you feel hungry. Ghrelin does many other important things for our bodies. Check out these things:

• It increases food intake and helps the body store fat. This may have helped people in the past survive during times of food shortage.
• It helps to stimulate your pituitary gland and release growth hormones .
• It influences the way our body controls sugar levels and releases insulin, a hormone that is important for sugar control .
• Ghrelin is involved in protecting your muscles from weakening, bone formation, and their metabolism .

What is the difference between Ghrelin and Leptin?

Now you may be wondering, are there other hormones that control hunger like ghrelin? Yes, there are! There is a network of hormones that control things like our body weight, hunger, and fullness. One of the main ones is Leptin . These two are like two people working on the same team, but they do opposite things.

Ghrelin increases your hunger and tells your brain that it's time to eat.

Leptin is what tells the brain, 'Okay, you're full now, stop eating.'

Ghrelin is produced mainly in the stomach, while Leptin is produced by the fat cells in our bodies. So, when there is enough fat in the body, that is, when the body has stored the energy it needs, Leptin tells the brain, 'We have enough energy now, we are full, stop eating.'

In other words, Ghrelin is a short-term hunger regulator, meaning it acts before a meal and causes hunger. But Leptin is a long-term hormone that helps control our body weight.

What exactly does the hormone ghrelin do?

Let's go a little deeper and see what exactly this hormone Ghrelin is related to in our body.

• Signaling the brain: There is a part of your brain called the hypothalamus . This is like a control center for many things like our hunger, thirst, and body temperature. Ghrelin goes to this hypothalamus and tells it, 'I'm hungry, I need food.' That's when you start to feel hungry.
• Fat storage: Ghrelin also helps the body store the extra energy it gets from eating as fat. In the past, this may have helped people survive during times of food shortage. But nowadays, this can be a bit of a problem, right? Because storing too much fat can lead to obesity.
• Growth hormone release: There is a gland in your brain called the pituitary gland . This is where growth hormones are produced. These hormones are very important for things like body growth and cell repair. Ghrelin stimulates this pituitary gland and helps release growth hormones.
• Digestive system function: Ghrelin helps the food we eat move from the stomach to the small intestine and large intestine, which means that the digestive process is carried out properly. It contributes to increasing intestinal motility.
• Contributes to the control of insulin release: Insulin is a very important hormone that controls the sugar levels in our body. Ghrelin also has something to do with controlling the release of this insulin.
• Contributes to protecting heart health: Isn't it amazing? Research suggests that ghrelin plays a role not only in suppressing hunger, but also in protecting our cardiovascular health.

How does ghrelin work? Or, when does ghrelin increase?

It's very simple. When your stomach is empty, or even half empty, ghrelin starts to be released from the stomach. Then this ghrelin travels through the blood to the brain and tells it to 'eat'. Ghrelin levels usually peak just before a meal. After you eat, when you feel full, ghrelin levels drop again. It's like a cycle.

Are there any diseases and conditions that affect ghrelin levels?

Yes, there is. Normally, ghrelin levels increase when the stomach is empty and decrease after eating. However, due to certain diseases and health conditions, ghrelin levels can remain either consistently low or consistently high.

Situations where ghrelin levels may be low

• Obesity: Obese people have been found to have lower levels of ghrelin. Some researchers believe this is because obese people's bodies are more sensitive to ghrelin, meaning they may feel more hungry even when their ghrelin levels are low.
• Ghrelin may also be decreased in some gastrointestinal diseases . Examples:
• Chronic gastritis: This is when the lining of your stomach becomes inflamed over a long period of time.
• Functional dyspepsia: This causes symptoms such as upper abdominal discomfort and feeling full quickly, but it is difficult to find a clear cause.
• H. Pylori infection: This is a bacterial infection that occurs in the stomach. It can cause gastritis and stomach ulcers.
• Irritable bowel syndrome (IBS): This is a condition that affects the large intestine. Symptoms include abdominal pain, bloating, constipation, or diarrhea.

Situations where ghrelin levels may be elevated

• When you restrict calories and control your diet: If you intentionally reduce the amount of food you eat, that is, when you are on a strict diet, the body produces more ghrelin because the body thinks that there is not enough food.
• Some biological and genetic conditions can also cause increased ghrelin levels:
• Anorexia nervosa: This is an eating disorder that is characterized by an extreme fear of one's weight and extreme restriction of food intake.
• Cachexia: This is a somewhat serious condition. It occurs in people with certain diseases (such as cancer and AIDS). It is a condition in which the body's muscle mass is lost and the body becomes emaciated. Ghrelin levels in such people are elevated because the body is demanding food.
• Celiac disease: This is an allergy-like condition caused by gluten (a protein found in grains such as wheat and barley). It damages the small intestine.
• Inflammatory bowel disease (IBD): This is a chronic inflammation of the digestive system. It includes two diseases: Crohn's disease and ulcerative colitis.
• Prader-Willi syndrome: This is a rare genetic condition. These people feel extremely hungry all the time. Therefore, ghrelin levels are very high.

What happens to ghrelin after bariatric surgery?

Nowadays, there are several types of surgeries that are performed on people with severe obesity. For example , gastric bypass surgery and sleeve gastrectomy . Ghrelin levels have been found to be low for a long time after these surgeries. This is thought to be one of the reasons for the long-term weight control after surgery. Since the size of the stomach is reduced or the part of the stomach that produces ghrelin is removed, ghrelin production also decreases.

What should we do to keep ghrelin levels healthy?

Okay, so what do we need to do to keep this Ghrelin hormone and other hormones at a healthy level? You can incorporate some good habits into your lifestyle:

• Stop yo-yo dieting: Don't go on fad diets that aim to lose a lot of weight at once. They can disrupt your hormonal balance. Try to stay healthy.
• Eat a diet rich in healthy carbohydrates and protein: Healthy carbohydrates include whole grains (brown rice, brown rice, oats), vegetables, and fruits. Lean meats (chicken, fish) provide good protein.
• Reduce sweet, processed foods: Especially foods high in sugar, high-fructose corn syrup (found in many sweetened drinks, biscuits, cakes) and foods high in salt. These can negatively affect ghrelin levels.
• Get enough sleep: You should get at least 7-8 hours of sleep a day. Not getting enough sleep can increase ghrelin levels and increase hunger.
• Stay hydrated: Drink plenty of water throughout the day. Also, include fruits (like watermelon, oranges) and vegetables (like cucumbers, lettuce) that are high in water. Ghrelin can increase if you are dehydrated.
• Manage stress: Ghrelin levels can also increase when stress levels are high. So try to reduce stress through things like breathing exercises, meditation, and engaging in a favorite hobby.

Is there a special food that instantly lowers ghrelin levels?

It's hard to say that there's one specific food that will lower your ghrelin levels. But, in general, eating healthy carbohydrates (e.g. whole grains) and protein-rich foods (e.g. fish, chicken, eggs, lentils) can help lower your ghrelin levels. This means that your hunger will be somewhat controlled and you'll feel fuller for longer. These foods are better at controlling ghrelin levels than eating high-fat foods.

So, a few final things to remember (Take-Home Message)

Ghrelin, which we talked about, is a hormone that is mainly produced in your stomach, but also produced to a lesser extent in places like the brain, small intestine, and pancreas. When your stomach is empty, it signals the brain that it's time to eat. That's why it's also called the 'hunger hormone.'

But it doesn't just control hunger, it also helps your pituitary gland release growth hormones, control insulin release, aid in digestion, and protect the health of your cardiovascular system.

So, being aware of this small but very powerful messenger and following a healthy lifestyle that helps keep its function in balance is very important for your overall well-being. If you have any further questions about this, you can also talk to a doctor.

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