Inflammation seems to be the buzzword in the weight loss industry. 

As a team of healthcare professionals, we are going to explore the connection between inflammation and weight gain. 

To understand the relationship, we need to know what inflammation is.

Inflammation is the body’s natural response to injury or infection. It is like a defence mechanism. 

The five classic signs of inflammation:

The word Inflammation is loosely used in the weight loss industry to indicate certain foods which reduce inflammation. 

Do you really think it reduces all five components of inflammation? 

What Are The Types of Inflammation?

Inflammation is of two types – acute inflammation, which acts quickly as a response to injury or infection and goes off quickly, whereas chronic inflammation builds up over time and causes various health problems like diabetes, arthritis, heart disease and cancer. Chronic inflammation often arises due to factors like poor diet, alcohol consumption, smoking, stress and lack of exercise.  

Why Does Chronic Inflammation Lead to Weight Gain?

Chronic inflammation impacts mainly your hunger and metabolism hormones. In a healthy individual, the leptin hormone signals the brain to stop eating when you are full. In the case of chronic inflammation, the leptin hormone becomes resistant, meaning the brain no longer responds to leptin’s signals and you may eat more than you should and which causes weight gain. 

In chronic inflammation, the immune cells, like macrophages, move into the adipose tissue, which is the fat tissue. These cells release inflammatory substances called cytokines, such as tumour necrosis factor-alpha (TNF-α) and interleukin-6 (IL-6), which are also called proinflammatory cytokines, causing inflammation.

These cytokines interfere with insulin signalling, a process important in regulating blood sugar levels. This causes insulin resistance, a condition where the uptake of insulin by the cells is hindered. 

Stress is another factor which causes chronic inflammation. The cortisol levels are elevated during chronic stress. High cortisol levels promote the storage of fat in the abdomen. Inflammation and stress often go hand in hand. 

Sleep is needed for rest and repair. When you sleep well, your body shuts down stress hormones, clears toxins, and reduces inflammatory chemicals. But during sleep deprivation, the body goes into stress mode and produces cortisol, adrenaline, and inflammatory markers like CRP, IL-6 and TNF-α. This increases the risk of obesity, insulin resistance, high blood pressure and autoimmune conditions. 

We have already explained how high stress can lead to weight gain. Autoimmune conditions like rheumatoid arthritis, SLE (Systemic Lupus Erythematosus) and Hashimoto thyroiditis are some of the autoimmune conditions wherein the body reacts to the antigens, and the organs are inflamed. So the body thinks these are foreign and releases inflammatory substances, leading to inflammation. The natural body’s defence mechanism is to attack foreign substances like bacteria and viruses. However, in an autoimmune condition, the defence mechanisms attack their own organs. For example, in rheumatoid arthritis, the joints are attacked. 

What Are The Factors Contributing to Chronic Inflammation?

• High stress
• Sleep deprivation 
• Autoimmune disease 
• Ultra-processed food ( instant noodles and packaged food)
• Refined carbohydrates like cakes and pastries
• Added sugar, like soda, sweets, desserts, and syrups 
• Omega-6 fatty acids (corn, soybean, sunflower)
• Processed meat (high salt, sugar, oil, deli meats, sausages, and bacon)
• Excess alcohol
• Excess dairy products like butter, cream and cheese
• Trans fat in fried fast food, margarine 
  
  

Why Does The Above Food Cause Inflammation and Weight Gain? 

We are going to explain how each food mentioned above can lead to inflammation. 

• Ultra-processed food:
  
  

It contains additives, emulsifiers and low fibre, which alter the gut microbiome, leading to a cascade of reactions and inflammation. 

• Refined carbohydrates like cakes and pastries lead to a rapid increase in blood sugar levels, which in turn leads to increased insulin production and advanced glycated end products (AGEs). Insulin and AGE lead to inflammation, hunger, and weight gain.
  
  

• Added sugar: 
  
  

The mechanism of inflammation with added sugar is slightly different. There is fructose overload, which leads to hepatic steatosis (fatty liver). This, in turn, leads to the production of CRP and IL-6. These are inflammatory markers; the added sugar leads to inflammation in the liver, which alters the metabolism. 

• Omega-6 fatty acids: 
  
  

We all know that omega-3 FA is good for health; however, if there is more omega-6 from corn, soya bean and sunflower seeds. This imbalance between healthy omega-3 and high omega-6 can drive arachidonic acid, derived eicosanoids, leading to inflammation. 

• Processed meat:
   

Metabolism of processed meat like bacon and sausage leads to an increase in nitrites, advanced glycated end products and haem iron, which in turn promotes oxidative stress and inflammation. 

• Alcohol causes gut-barrier disruption, leading to endotoxemia and systemic inflammation. Also, we know that alcohol causes liver inflammation and disruption of metabolism.

• Transfat consumption leads to increased pro-inflammatory substances and causes inflammation of the lining of the arteries (Endothelial dysfunction). 
  
  

How Can You Reduce Inflammation?

You can reduce inflammation by adopting an anti-inflammatory habit:

• Eating a balanced diet rich in omega-3 fatty acids, antioxidants, and polyphenols. 
• Have a regular exercise routine 
• Practice stress management techniques.
  
  Kripa N, is a Specialist Dietitian at The London Obesity & Endocrine Clinic. She has helped many patients overcome weight management barriers. ©Simplyweight
  
  
  Best specialist weight loss clinic in Chennai