COVID-19(corona virus) lockdown has given us opportunity to slow down, introspect, look at basics of hygiene, rejuvenate with family and come out recharged & transformed post lockdown. Its also a realisation that we can live without junk food, can easily adopt hygienic habits and can spend good time with family members etc.
These days, social media is flooded with messages on prevention of corona virus, diet, homeopathy and corona treatment, immunity boosting diets etc. Let’s use this lock-down time to understand some of the basics.
In this small note, will share few points on leptin and how to overcome the leptin resistance to get ideal weight and good immunity.
Leptin is a hormone secreted by adipose tissue that is fat cells. This hormone regulates the hunger sensation, energy expenditure, weight control and immune responses. More the leptin, better the weight control. But here is the twist- More the fat cells, more the leptin but more the leptin resistance (similar like insulin resistance) too. It leads to obesity (mother of many diseases) and less immunity.
Immunity – In simple words It is our body’s innate capacity to fight against simple infections, stresses and any unwanted substances. Diet, positive temperament, exercise and sleep are the four pillars of good immunity.
Diet – when we were born our bodies were made of what our mothers ate at that time. So, our traditional diet is best accepted by our bodies. Simple regular balanced diet (limited portion size according to your work pattern and physical activity, low fat and sugar) can help you to be fit.
Diet with moderate protein, high fibre and low sugar foods help to reduce leptin resistance. Omega 3 fatty acid rich foods like salmon, sardine, flax seeds etc are also helpful.
Sleep– having good quality sleep for 7-8 hrs which you may not get otherwise can help to reverse the leptin resistance and can improve your metabolism. In deep sleep your body burns more fats too. Less you sleep less the leptin and chances of improper hunger stimulus and weight gain.
Temperament– happy and positive mind helps to secret happy hormones which stimulates leptin effect too. Why don’t you try something new? Or brush up your hobbies that will help to build good mood and brain uses lots of calories when there is something new to do or learn.
Exercise – sets of exercises of 20 mins, 3 to 4 times a day will ensure to keep you active whole day. Contribution in household work is added calorie burn for men. One stretch activity for 1 hour or more and remaining whole day being inactive is of no use. There are many exercise videos available on net which you can follow. With this multiple time sets you will be able to continue 1 time slot after lock-down is over.
This is good opportunity to set your timetable and work on your leptin and insulin resistance, become habitual of it so that you can modify and continue it after lock down period is over.
So high fibre, normal protein, low sugar diet, good, sound sleep, positive and creative mind set and physical exercise can help to reverse leptin resistance as well as insulin resistance leading to normal body weight and good immunity.
Finally Stay home and stay safe!
— Dr. Anisha Potdar, B.H.M.S., MSc (Nutrition and Dietetics)
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