Written by Virginia Parsons, MS, CCHT, CTLC, NC |
It may surprise you to learn that inflammation and obesity are closely related. How exactly does inflammation relate to the obesity epidemic our country is currently experiencing? Two-thirds of Americans have weight challenges, and 3.8 million Americans weigh over 300 pounds. More than 50 percent of Americans are chronically inflamed, but few are aware of it. Understanding what causes inflammation and how to alleviate it is a major key to vibrant health and long term weight management.
What causes inflammation? There are many contributing factors that can overload the body and create chronic inflammation. Dietary choices, such as excess sugar, high glycemic carbohydrates, Trans and saturated fats, and excessive eating all cause inflammation. We are not genetically programmed to eat this way. Poor dietary habits trigger inflammatory molecules which block cell receptors that regulate metabolism, resulting in a sluggish metabolism and increased fat deposition.
Many people develop sensitivity to gluten found in wheat, rye, barley, spelt, kamut and other grains that are milled in facilities where wheat is processed. People who eat an abundance of these grains in many processed forms, may develop a gluten intolerance that inflames the gut, causing digestive upset and intestinal irritation. Gluten intolerance can damage the intestinal villa and cause major digestive problems. If left unchecked, this can eventually lead to celiac disease, a chronic inflammatory condition.
Stress is another major contributor to inflammation. The sympathetic nervous system releases cortisol and adrenaline in response to stress signals, preparing the body for flight or fight. This system works well when the body truly needs to defend itself or run for protection. But in modern society, one seldom fights or flights, or reacts, and consequently then these pro-inflammatory hormones build up in the system, creating a chronic state of inflammation and hormonal imbalance. Elevated cortisol levels are associated with excessive belly fat, weight gain, insulin resistance and leptin resistance, the satiety hormone. Appetite increases, metabolism becomes sluggish, blood sugar rises, and the body moves into fat storage mode.
Other contributors to chronic inflammation are the toxins consumed in food, allergens, additives and preservatives, medicines, alcohol and environmental pollutants. All contribute to a toxic, overloaded liver. This in turn overloads the lymphatic system, further adding to a chronic state of inflammation. When the body is chronically inflamed, it is very difficult to lose weight and feel healthy.
How can you determine if you are one of the 50 percent who are chronically inflamed? C-reactive protein is a major body marker for inflammation. Its presence in the blood is the best indicator of heightened inflammation. The best test is a high-sensitivity C-Reactive Protein test (hs-CRP).
Reducing inflammation is multi-faceted. Studies indicate that a low glycemic impact diet, rich in fiber, phytonutrients and live enzymatic activity help alleviate inflammation, as well as insulin resistance. A low-glycemic lifestyle emphasizes whole, fresh, unprocessed foods, fruits, vegetables, seeds and nuts, legumes, lean protein and healthy fats. A diet high in omega-3 fats (found in cold water fish such as salmon or sardines) not only reduces inflammation but also improves insulin sensitivity. Increasing fiber intake to 20-25 grams/day also lowers inflammation and C-reactive protein levels.
Managing stress also has many anti-inflammatory benefits. Try incorporating several minutes of slow deep breathing into your daily routine. Take a walk and enjoy the fresh air; take a mental vacation; or just get your body moving more. We are meant to be active, and increased activity and deep breathing will help deplete the fat stimulating stress hormones.
Green tea, cayenne, ginger, turmeric and cocoa are some anti-inflammatory herbs that can be incorporated into your diet. Probiotics and digestive enzymes are also helpful.
Finally, pay attention to your thoughts. For every thought, there is a central nervous system physiological response. Negative, toxic, angry, frustrated thoughts only add fuel to an inflammatory fire. A change of attitude, in addition to the above suggestions can help calm inflammation and return the body to a healthy weight and vibrant health.
References:
1. Ultra-Metabolism, Hyman, 2006
2. The Gluten Connection, Lieberman, 2007
3. Vissar M. Elevated C-reactive protein levels in overweight and obese adults. JAMA. 1999 Dec8:282(22) 2131-2135.
4. Esposito K, Pontillo A, Di Palo C, Guigliano G, Masella M, Marfella R, Giugliano D. Effect of weight loss and lifestyle changes on vascular inflammatory markers in obese women: A randomized trail. JAMA. 2003 Apr9; 289(14):1799-1804.
For more info, contact Virginia Parsons of Life Enhancement Services at (775) 250-6482 specializing in hypnotherapy and weight loss.
Follow Us