How to Increase Adiponectin


Adiponectin is a protein-based hormone produced naturally by the body that manages fat lipids and glucose (blood sugar). The hormone has direct control over the way a body metabolizes insulin, and so adiponectin is believed to play a key role in the management of type 2 diabetes, although research is ongoing. The hormone is abnormally low in obese people, suggesting a healthy diet may contribute to adiponectin production, and that may, in turn, help prevent people form developing diabetes. Adiponectin also reduces inflammation in cell tissue inside blood vessels and so holds some clinical promise in treating cardiovascular disease.

Woman administering insulin
Woman administering insulin (Image: Creatas Images/Creatas/Getty Images)

Step 1

Exercise. Walk at least 20 minutes a day three times a week to achieve cardiovascular benefits that can help raise adiponectin levels, reduce inflammation of the blood vessels and lower the risk of heart disease.

Elderly man walking
Elderly man walking (Image: Jupiterimages/Brand X Pictures/Getty Images)

Step 2

Ask your doctor if a prescription for glitazones, a class of drugs used for treating diabetes, might be indicated for your particular condition. Glitazones have been shown to increase adiponectin hormone production, which, in turn, helps the body regulate insulin and metabolize glucose.

Doctor and patient
Doctor and patient (Image: Jupiterimages/Comstock/Getty Images)

Step 3

Change your lifestyle. Quit smoking. Eat protein-rich foods, fish with high concentrations of omega-3 acids, fruits, vegetables and whole-grain breads. All of these can reduce fat production and increase adiponectin proteins.

Man smoking
Man smoking (Image: Stockbyte/Stockbyte/Getty Images)

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