Adiponectin, what is it and how do you increase your levels?
Okay, so you have a few extra pounds. So what? Those fat cells are just sitting around and not doing anything right?
Wrong! That is what medical providers thought for a long time. Unfortunately for many of us, that is just not true. Fat cells, or adipose tissue, are actually affecting you. These cells are actively controlling how your body makes, uses and stores energy.
One of the major ways is by secreting a hormone called Adiponectin. This amazing hormone regulates how your body uses fats and sugar and helps you burn fat! The other nice benefit is that it can reduce inflammation and cholesterol build up in the arteries.
So, if you can wrap your head around this, our fat cells are producing a hormone that helps us burn fat. Interesting huh?
The more adiponectin we have, the more fat we burn. Now you probably want to know how to increase your adiponectin levels so that you can burn off the fat. Here goes:
Daily intake of fish or omega-3 increased adiponectin by a whopping 14-60%. This could also be achieved by eating other yummy monounsaturated fats like avocados, nuts, olives and olive oil.
60-115% increase in adiponectin levels! It’s super important, can help stabilize blood sugar. Checking fiber levels of every meal and making sure that you are getting enough fiber. If not, supplemental fiber should be added.
Yes, tried and true. This is always one we come back to. Exercise is vital to increasing our adiponectin levels. At least 30 minutes 3 times a week of moderate exercise can increase levels. I personally think that is a good start and that 4-5 days a week of moderate exercise is a better way to go.
As much as I don’t personally do well with caffeine, studies have shown that people with caffeine intake – either coffee or tea – have high levels of adiponectin. Consider white or green tea – it contains ECGC that has so many other benefits. If coffee is your caffeine of choice, please at least look for organic. Coffee is one of the highest pesticide-sprayed foods.
I have a love/hate relationship with cold. I use it, it works, love the effects, don’t always love the process. There is some evidence that sleeping in a cold environment – 66 F (19 C) increases adiponectin. Also, shivering has a transient increase in adiponectin.
Curcumin – got to love your Curcumin, it’s just about good for everything, including raising your adiponectin levels.
Raspberry Ketones – this is found in Raspberry.
Cyanidin 3-glucoside – well that is a mouthful. Think Blueberries! This is the antioxidant found in blueberries that helps increase adiponectin levels.
There you have it – Eat good fat and fiber, exercise, a little caffeine, cold and a few supplements will get you in shape in no time!
Source: Effect of diet on adiponectin levels in blood.Nutr Rev. 2011 Oct;69(10):599-612. doi: 10.1111/j.1753-4887.2011.00414.x.