If you’re trying to lose weight, you need to have everything working in your favor. One thing that may be preventing you from losing weight is inflammation.
What is inflammation?
Inflammation is your body doing its job. Mostly. When you have an injury, infection or illness, inflammation is your immune system’s response. It is part of the healing process. You’ll see inflammation in action when your skin turns red or you have swelling when you’ve been bitten by an insect. But inflammation can also be harmful.
Acute inflammation is your body’s response to a sudden injury or illness. Like the bug bite above. Acute inflammation is a sign that your body is working to heal itself.
Chronic inflammation occurs when your body’s immune system continues to use the inflammatory process even when there is no real danger. Chronic inflammation is associated with several health issues including weight gain.
Causes of chronic inflammation
Chronic inflammation often has more complicated causes than acute inflammation. Here are some things that can contribute to chronic inflammation:
High stress levels
Excess belly fat
Gut bacteria imbalances
Poor sleep
Drinking alcohol
Exposure to toxins in the environment, in the foods you eat or in the home
In addition some foods in your diet are more likely to cause inflammation. Here are some of the worst:
Processed carbohydrates
Foods and drinks high in sugar
Processed meats
Fried and deep fried foods
Any foods that you are sensitive or intolerant to, like wheat/gluten or dairy
Symptoms of chronic inflammation
If you are having trouble losing weight inflammation might be a factor, especially if some of these other symptoms are present:
Mood swings
Fatigue
Anxiety
Gut issues
Joint pain
How does inflammation prevent weight loss?
Maintaining body weight at a healthy level requires a balance of systems in your body. Inflammation is one thing that can throw off this balance. Body weight is intertwined with inflammation. Excess body fat can contribute to inflammation and inflammation can contribute to weight gain. Here are a few ways that this happens:
Inflammation contributes to blood sugar imbalances and insulin resistance which cause fat storage. Blood sugar imbalances also lead to cravings and potentially binge eating.
It is a contributing factor in the development of leptin resistance. Leptin is the hormone that lets your body know when you’ve eaten enough, but when this mechanism is impaired your body doesn’t receive the signal to stop
Gut inflammation can contribute to weight gain by affecting leptin and the other hunger hormones. While more yeast organisms and/or parasites can contribute to inflammation, inflammation can also contribute to imbalances in the gut microbiome.
Inflammation can make some individuals more susceptible to stress and anxiety, mood swings and fatigue. This can indirectly lead to fat storage and weight gain.
Other health issues with inflammation
While excess weight is a health issue on it’s own, inflammation can also contribute to other health issues including:
Cardiovascular disease
Some types of cancer
Autoimmune diseases like rheumatoid arthritis
Digestive issues like crohn's disease
Type 2 diabetes
Alzheimer’s
How to lower your chronic inflammation levels
There are pharmaceutical treatments of inflammation like NSAIDs or corticosteroids, but long term use of these drugs is not recommended as they can lead to other issues like ulcers, liver issues, high blood pressure and osteoporosis.
A better option is to make changes to your diet and your lifestyle to help reduce the chronic inflammation that you face:
Include foods like these in your diet:
Leafy greens like kale, arugula/rocket or spinach
Foods high in omega 3 fatty acids like salmon and sardines.
Blueberries and cherries
Include some healthy fat sources like olive oil, nuts and seeds
Include foods containing garlic, ginger and turmeric
But limit deep-fried foods, processed meats, sugary drinks and processed carbohydrates.
Some supplements like fish oil, and curcumin (the active ingredient in turmeric) may also have a role in reducing inflammation.
Since mental stress can also play a large role in inflammation, practicing some stress reduction methods also helps to lower inflammation.
Moderate exercise also has an important role in reducing inflammation, but over-exercise can cause stress on the body and even injury which can increase inflammation. Exercise helps to reduce fat and can be stress reducing. Exercise may also release anti-inflammatory substances into circulation. Include exercises like yoga, resistance training and low impact cardiovascular exercise to reduce inflammation. If you haven’t exercised, start slowly to avoid the risk of inflammation inducing injury.
How I can help
If you are struggling with the effects of chronic inflammation, I can help you with a personalized program designed to reduce inflammation and improve your overall health. Your eating plan and lifestyle advice will be tailored to your needs because we work together every step of the way.
Book a call to find out how I can help.
Warm wishes,
Vicki Witt | Clinical Nutritionist | Holistic Coach | Reiki Master | Certified LEAP allergy therapist Over 25 years of successfully helping you achieve optimal health and weight loss 🍏| www.vickiwittweightloss.com
About Vicki:
Vicki Witt is a Clinical Nutritionist, Holistic Health Coach, and Reiki Master. She has been practicing over 25 years and specializes in holistically customizing diet and lifestyle plans to each individual for weight loss and hormonal control. Her clientele often report they feel the best they have ever felt and wish they had started sooner. One of the USA and Australia's top Nutritionists, she has won multiple awards for her services in the industry.
Certified and Registered Nutritionist
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