Controlling appetite is not easy. Especially in autumn, when appetite becomes vigorous, it can explode, making you want to eat constantly. Let's learn about ways to regulate appetite.

 

 

◇When body temperature drops, appetite increases. In autumn, a sudden decrease in body temperature weakens the stimulation to the satiety center. The heat generated during eating should stimulate the satiety center to suppress appetite. However, if body temperature drops suddenly, it takes longer to reach the temperature that stimulates the satiety center. Therefore, eating indoors or dressing appropriately to raise body temperature can stimulate the satiety center, making it easier to feel full. On cool days, outdoor activities are enjoyable, and activity levels naturally increase. This may also be due to increased appetite to replenish energy.

Autumn depression caused by insufficient sunlight exposure can lead to increased appetite. Autumn depression exhibits different symptoms from typical depression, such as loss of appetite or insomnia. Common symptoms include weight gain due to binge eating, excessive sleep, and lethargy. Generally, individuals who have experienced seasonal depression before, those with a family history, or alcoholics are more vulnerable. It is known to occur more frequently in women than in men.

 

◇ If you often struggle with a lack of appetite that doesn't improve, try 'tongue stretching.' Tongue stretching simply involves moving your tongue in various directions inside your mouth. Doing tongue stretches can help divert your attention from your appetite to other activities. This is considered a 'behavior modification' technique. Consistently moving your tongue stimulates the vagus nerve, which is responsible for regulating eating and digestion, thereby helping to control your appetite. Additionally, it can promote smoother saliva secretion. To perform tongue stretching, repeatedly extend your tongue out, then retract it, fold it in, and let it hang. Moving your tongue as if exploring every corner of your mouth or gently biting your tongue with your teeth can also be effective.

 

Gently tapping or massaging the temples can suppress appetite. This is because it stimulates the prefrontal cortex, which controls impulses, and promotes the secretion of serotonin, a neurotransmitter known as the happiness hormone. Serotonin also has the effect of reducing appetite. In fact, a study by Dr. Richard Weil at Mount Sinai Saint Luke's Hospital in the United States found that tapping the forehead of severely obese adults effectively suppressed their appetite.

 

◇ To regulate your appetite, it is better to eat for more than 20 minutes. Our body has a hormone called 'leptin' that signals fullness. Leptin is secreted after food enters the stomach and about 20 minutes pass. In other words, if you finish eating within 20 minutes, leptin may not be sufficiently secreted, leading to a lack of fullness and potentially overeating.

 

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Stimulating the forehead and temples

Is your appetite a bit suppressed?

I should do it in the evening.

 

It would really be amazing then.