When it's almost time for your lunch, do you hear a "grunting" sound from your stomach? "Oh, I'm really hungry now, I need to eat something," don't you think? Or, if you eat a little late, you feel dizzy and too tired to do anything, right? That feeling is caused by a special messenger that tells your brain that your stomach is empty. In medicine, that messenger is called ghrelin.
Simply put, what is this ghrelin?
Ghrelin is a hormone in our body. A hormone is a chemical that carries messages from one part of our body to another. The ghrelin hormone is mainly produced in your stomach, that is, your stomach. In addition, very small amounts are also produced in places like the brain, small intestine, and pancreas.
Many people call this the "hunger hormone." The reason for this is that when your stomach is empty, the hormone ghrelin is produced and goes straight to the brain, sending an "alert" saying, "Hello, my stomach is empty, send me some food!" That's when you start to feel hungry.
But its job isn't just to make you hungry. The ghrelin hormone performs many other important functions in our body.
| Main functions of the hormone ghrelin | Simply explained |
|---|---|
| Increased appetite | It sends signals to the brain that we are hungry. It also helps the body store the energy from the food we eat as fat. |
| Production of Growth Hormones | It helps the pituitary gland in the brain release growth hormones, which are essential for the body's growth. |
| Sugar level control | Ghrelin also helps control the release of the hormone insulin, which controls our blood sugar. |
| Protecting muscles and bones | It protects muscles from weakening and helps in bone formation and metabolism. |
| Digestion process | The food we eat stimulates the digestive system to move from the stomach through the small intestine and large intestine. |
What is the difference between Ghrelin and Leptin?
When we talk about ghrelin, we must also talk about its other friend, leptin. These two are like two sides of the same coin. Together, they control our hunger, satiety, and body weight.
- Ghrelin is the hormone that signals "eat."
- Leptin is the hormone that signals "enough is enough, you're full."
Think of your body as a factory. Ghrelin is the manager who shouts, "Bring in the ingredients, start production!" Leptin is the other manager who, when the warehouse is full, says, "Okay, okay, the warehouse is full, stop production!" When these two work together, the factory runs smoothly.
| Characteristic | Ghrelin | Leptin |
|---|---|---|
| Place of manufacture | Mainly the stomach | Fat cells in the body |
| Main function | Making you hungry | Feeling full |
| Level before eating | Going up | At a low level |
| Post-meal level | Going down | Going up |
Are there any medical conditions that affect ghrelin levels?
Yes, some medical conditions and our lifestyle can cause ghrelin levels to become abnormally low or high.
Situations where ghrelin levels decrease
Research has found that obese people generally have lower levels of ghrelin. Some scientists believe that one reason for this is that their bodies are very sensitive to ghrelin. This means that even though they produce a small amount of the hormone ghrelin, they may feel very hungry.
In addition, some diseases related to the digestive system can also cause low ghrelin levels.
- Chronic gastritis
- Functional dyspepsia
- H. Pylori infection
- Irritable Bowel Syndrome (IBS)
Situations where ghrelin levels increase
When you suddenly restrict the amount of food you eat, that is, when you diet hard, your body thinks that "there is a shortage of food." Then the body starts producing more and more ghrelin to encourage you to eat. That's why you feel unbearably hungry when you diet hard.
In addition, certain genetic and medical conditions can also cause ghrelin levels to increase.
- Anorexia nervosa - a mental condition involving loss of appetite and weight loss
- Cachexia - wasting of body and muscle mass due to diseases such as cancer
- Celiac disease
- Inflammatory Bowel Disease (IBD)
- Prader-Willi syndrome - a genetic condition that causes constant hunger
So, how do you maintain healthy ghrelin levels?
There are some simple things you can do to help balance ghrelin and other hormones. These are not special things, but rather part of a healthy lifestyle.
1. Avoid "yo-yo" dieting: Avoid dieting where you lose weight suddenly and then gain it back again. When you go without food for a long time, your body becomes stressed and increases ghrelin levels. Then you start feeling hungrier than usual.
2. Eat a balanced diet: Eat a diet rich in protein (fish, chicken, eggs, lentils, chickpeas) and healthy carbohydrates (brown rice, beans, oats, vegetables, fruits). These help keep your stomach full for longer, which helps keep ghrelin levels low.
3. Limit processed foods: Reduce your intake of packaged foods, drinks, cakes, and biscuits that are high in sugar, salt, and preservatives.
4. Get enough sleep: Sleep is essential for hormonal balance. If you don't get a good 7-8 hours of sleep a night, your ghrelin levels increase and your leptin (the "fullness" hormone) levels decrease. That's why you're more likely to overeat the next day after a night of poor sleep.
5. Drink plenty of water: Ghrelin levels can also increase when the body is dehydrated. So drink enough water throughout the day.
6. Manage stress: Ghrelin levels also increase during times of high stress. This is one reason for the condition called "stress eating." So manage stress in a way that suits you (meditation, exercise, a hobby).
The important thing is that no single food controls ghrelin levels. The secret lies in a balanced, nutritious diet and healthy lifestyle habits.
If you have a problem with your appetite, body weight, or any other related issue, it's best to talk to your family doctor (physician) instead of trying different things and asking others about it.
Take-Home Message
- Ghrelin is the "hunger hormone" produced primarily by the stomach. This is what sends the message to the brain that "you need to eat" when the stomach is empty.
- This, together with the "fullness hormone" Leptin, controls our appetite and weight.
- In addition to causing hunger, ghrelin performs many other important functions, such as body growth, sugar control, and muscle preservation.
- Irregular eating patterns, lack of sleep, and stress can disrupt the balance of the ghrelin hormone.
- Eating a balanced diet rich in protein and fiber, getting enough sleep, drinking plenty of water, and managing stress can help maintain healthy ghrelin levels.
- If you have any concerns about your weight or appetite, the best thing to do is to seek medical advice.
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