How to increase appetite in an adult?

How to increase appetite in an adult - the answer to this question can be provided by appropriate practical recommendations, some of which are given below.

Of course, great importance in terms of promoting a better appetite is given, first of all, to the diet and menu. It is advisable to have meals every day at the same time, if possible with a minimum deviation from the set time. Thanks to this, the body will be able to tune in to certain regular stable rhythms. Spontaneous snacks between main meals, dry food and on the go are negative factors for appetite, as they can "interrupt" it. Due to this, it is better to refrain from all this. It is also very important to compose the menu in such a way that the content of the dishes eaten throughout the day is balanced in their ratio of basic nutrients, there is the required amount of proteins, fats, carbohydrates.

It is very important for the normal functioning of the entire human body, including the optimization of the mechanism of appetite, to follow a properly organized daily routine. The alternation of periods of wakefulness and time intervals intended for night rest should be such that sleep lasts no less than 8 hours. In order to get enough sleep, have a good rest and restore strength as best as possible, it is recommended to go to bed no later than 11 p.m. and before that, ventilate the room, which should also provide the necessary peace and quiet.

There is no particular need to remind once again about the importance of physical activity in a person's life. In this case, the benefit of frequent and long walks in the fresh air and sports activities is that during them, considerable energy and strength are expended. And as a result, the body signals the need for their restoration and replenishment by the emerging feeling of hunger and a growing appetite.

Quitting such a bad habit as smoking can be a very good way to stimulate your appetite. This decision can bring double benefits. On the one hand, the negative impact of inhaled tobacco smoke on the body will stop, and on the other hand, in the first months, the former smoker experiences constant hunger, and as a result, his body weight increases.

Various life situations and stress factors that can negatively affect changes in the psycho-emotional state often lead to a person trying to "eat away" existing troubles by consuming large amounts of food. However, in most cases, the opposite happens - severe nervous tension causes a loss of interest in food and a significant decrease in appetite. Therefore, it is advisable to avoid negative emotions as much as possible.

To sum up everything we have considered, we can say that an increase in appetite in adults is achieved largely due to proper nutrition, a healthy lifestyle with a sufficient level of physical activity, getting rid of bad habits, and combating stress.

[ 1 ], [ 2 ], [ 3 ], [ 4 ], [ 5 ]

Foods that increase appetite in adults

Foods that increase appetite in adults are primarily those that activate digestive processes and the production of gastric and intestinal juices. In this regard, it is indicative to eat pickles and marinated vegetables, salted cucumbers and tomatoes, black radish, horseradish, onions and garlic. Food prepared with the addition of a large amount of salt and various seasonings and spices, in particular coriander and chicory, also promotes digestion and stimulates appetite.

A number of fruits have a stimulating effect on appetite. Among citrus fruits, this statement is true mainly for orange, grapefruit and lemon. Appetite can also increase due to apricot, sour peach, sour apples, pomegranate and olives.

When there is a need to increase appetite, the use of rowan berries, cranberries, blackberries and barberries can help in this case. Dandelion honey and coriander honey can also contribute to this.

Chewing gum stimulates appetite. This is explained by the fact that during prolonged jaw movement, saliva is produced in large quantities - a phenomenon that is directly related to the process of eating and precedes it. A similar effect of actualizing appetite is produced by toffee candy. Candies in general, sweets and other confectionery products are distinguished by a high sugar content, which also plays a far from insignificant role in stimulating appetite.

Among the drinks that can be involved in the fact that they increase appetite, it is necessary to note soft, highly carbonated drinks, for example, Coca-Cola, lemon and pomegranate juices, carrot and apple juice. Increased appetite is observed after drinking tea with sunflower, coffee, drinks containing alcohol, including beer, wine.

As is evident from all of the above, there are a variety of foods that can have a remarkable effect on appetite. Including them in your diet along with all other treatment measures when you have a problem of decreased or absent appetite will be another positive factor in successfully overcoming it.

Vitamins that increase appetite in adults

The vitamins that are most effective in increasing appetite are those that belong to group B.

Of these, the first to be noted is vitamin B1 – thiamine. With sufficient levels in the human body, it ensures the maintenance of general well-being, regulates digestive processes and gastric activity. Thanks to this vitamin, it becomes possible to prevent excessive fatigue and loss of strength, it promotes a positive mood in the psycho-emotional sphere of a person and a good healthy appetite.

Next, we will name vitamin B3 or nicotinic acid, which is vital for the functioning of the human body. Nicotinic acid is synthesized from tryptophan entering the intestines as part of food in processes that also involve vitamins B2 and B6. The effect produced by nicotinic acid is to promote the breakdown of proteins, fats and carbohydrates, it is also involved in bile and gastric secretory activity, due to which it is a factor in increasing appetite.

Vitamin B 5 – calcium pantothenate or pantothenic acid is important for the transformation of fats, carbohydrates, starch and sugar into the energy needed by the body. This occurs mainly in the mitochondria. Forming coenzyme A as a result of its transformation, vitamin B 5 is essential in the processes of creating cholesterol and fatty acids.

Biotin, another name for vitamin B 7, is produced by intestinal microflora, but this occurs in small quantities, so it is necessary to ensure its intake into the body from the outside. The function of this vitamin is to regulate blood sugar levels, control the production of glucose and its participation in carbohydrate metabolic processes. It also promotes fat burning and protein absorption, and is involved in the synthesis of beneficial intestinal microflora. The beneficial effect of this vitamin also lies in the fact that with its participation, some biologically active substances and fatty acids are formed.

Vitamin B 12, also known as cyanocobalamin, ensures normal fat and carbohydrate metabolism, joining enzymes, is an important component of myelin and nucleic acid production, amino acid biosynthesis and transformation. It helps to increase the energy potential of the human body, promotes the restoration of vitality, and can prevent the occurrence of depressive states.

An important role, both for the normal functioning of the whole organism, and in stimulating appetite in particular, is assigned to vitamin C, ascorbic acid. It takes an active part in oxidation-reduction processes, and in carbohydrate metabolism. With the involvement of ascorbic acid, some important neurotransmitters and hormones are synthesized, and folic acid is metabolized. Thanks to vitamin C, iron from food entering the body is better absorbed, ascorbic acid is also of great importance for the production of bile acids.

Vitamins that increase appetite in adults, therefore, are most effective in this matter, mainly those that are most directly involved in the processes of metabolism and energy synthesis occurring in the human body.