Your body's ability to process sugar is regulated by a hormone called adiponectin.Obesity, type 2 diabetes, and other medical conditions are associated with low levels of adiponectin.There's no guarantee that increasing your adiponectin levels will decrease your weight or improve your health.Regular exercise and a healthy diet are the best ways to increase adiponectin levels.You could try supplements such as grape seed extract or fish oil.Talk to your doctor about any health concerns you might have before taking a supplement.
Step 1: Almonds, nuts, and fish are good for you.
Diets high in saturated fats may cause a decrease in levels of adiponectin.Choose foods with healthier fats, such as avocados, olive oil, macadamia nuts, salmon, and trout.Salmon, trout, and other fish are rich in Omega 3s, which can increase levels of adiponectin.
Step 2: Whole grains, fruits, and vegetables are good for you.
Changing your diet can help you lose weight.Fiber-rich whole grains and a vegetable-based diet are great for your health.You can have unsalted almonds, macadamia nuts, or slices of fruit with peanut butter instead of snacking on chips, candy or cookies.You can choose steamed veggies or fresh greens for side dishes.Breakfast cereals should be replaced with fortified whole grain options.
Step 3: You have to exercise for at least 30 minutes a day.
Adiponectin is produced by exercising regularly.Aerobic exercise is important, so go for brisk walks, jog or run, and ride your bike.There is evidence that swimming increases adiponectin levels.If you have a history of heart or joint issues, talk to your doctor before starting a new exercise routine.
Step 4: Coffee and tea are good for you daily.
Coffee drinkers have higher adiponectin levels.If you drink 2 to 3 cups of coffee or tea per day, you can think of it as potentially beneficial.Make sure you don't have any negative effects on your health if you consume more caffeine.It's important to keep your sugar and fat consumption in check.Load up your coffee or tea with lots of sugar or heavy cream.
Step 5: You should expose yourself to cold temperatures.
There is evidence that sleeping in a cold environment increases adiponectin levels.Exposure to cold temperatures for 120 minutes might increase adiponectin.Brown and white fat cells are affected by cold temperatures.White fat stores more energy than brown fat.White fat can be converted to brown fat to increase metabolism.
Step 6: Try grape seed flour.
grape seed extract can be used to increase adiponectin levels, lower cholesterol, help control weight, and improve your body's ability to process sugars.A standard dose is 250 tablets a day.You can buy grape seed flour online or at health stores.Use online recipes to make bread, muffins, crackers, and other baked goods.
Step 7: Take some fish oil.
Omega 3 fatty acids increase levels of adiponectin.They can help your body process sugars.Try taking a large amount of fish oil or a supplement.You can get your omega 3s by eating more fish.While fish oils may help improve your adiponectin levels, they don't work the same way for everyone.You may not get what you want.Since fish oils are generally safe and may benefit your health, there's no harm in trying them.
Step 8: Try taking it.
There isn't a lot of research on the benefits of taking a daily dose of raspberry ketones.You can take a 500 to 1000 dose per day.There haven't been many studies on the effects of raspberry ketones, which the FDA categorizes as safe.If you're pregnant or taking prescription medication, ask your doctor before you take any supplement.
Step 9: Discuss medical issues with your doctor.
There are serious medical issues associated with low levels of adiponectin.If you want to treat a medical condition, you should work with your doctor.
Step 10: It is a good idea to consult your doctor before taking a supplement.
Before taking a supplement, talk to your doctor.It is possible for supplements to cause adverse effects or interact with prescription drugs.Tell your doctor if you're pregnant, breastfeeding, or planning to become pregnant.
Step 11: Discuss treatment for diabetes.
Diabetes sufferers usually have low levels of Basal Insulin.Basalinsulin treatment involves a regular injection 1 to 2 times per day.The risk of long-term problems related to diabetes may be reduced by Basal Insulin treatment.
Step 12: Ask your doctor about emerging therapies.
There is a chance that synthetic adiponectin will be available as an oral medication in the near future.Synthetic adiponectin can be combined with diet and exercise to treat diseases.