Understanding chronic inflammation
“Inflammation is a natural response of the body’s immune system to protect against harmful stimuli, such as infections, injuries, and toxins,” says Dr. Anandmoy Dutta, MBBS, Founder and Consultant, AMD Clinics and Healthcare. Chronic inflammation occurs when this immune response persists for a long time, leading to tissue damage and potentially disease.
How does chronic inflammation contribute to weight gain?
Chronic inflammation may influence weight gain in several ways, including affecting metabolism, insulin resistance, and appetite regulation.
Metabolic changes: Chronic inflammation can disrupt your body's metabolism, making it harder to burn calories efficiently. "Low levels of physical activity, poor eating habits, and chronic stress all contribute to inflammation," says Prachi Mhaskar, MD, a consultant Ayurvedic nutritionist in Mumbai. When your body is chronically inflamed, it can start conserving energy, leading to fat storage instead of fat burning.
Insulin resistance: Persistent inflammation can lead to insulin resistance, a condition in which cells become less responsive to insulin. Insulin is a hormone responsible for regulating blood sugar levels. When insulin doesn’t work effectively, the body stores more glucose as fat, especially around the abdomen. Obesity is often a significant contributor to chronic inflammation, creating a cycle where inflammation and insulin resistance feed off each other, says Dr. Mhaskar.
Hormonal imbalances: Chronic inflammation can also disrupt hormones involved in hunger and satiety, such as leptin and ghrelin. Inflammation can lead to leptin resistance, leading to overeating and ultimately weight gain.
Impact on mental health: Chronic inflammation has also been linked to mental health issues, such as depression and anxiety, which can lead to unhealthy eating behaviors as a coping mechanism, ultimately leading to weight gain.
Common causes of chronic inflammation
Poor diet: Diets high in trans fats, processed foods, and sugar can cause inflammation. Dr. Mhaskar recommends avoiding fried foods, pastries, and highly processed items, and incorporating antioxidant-rich foods, such as blueberries, apples, cabbage, and broccoli, to help fight inflammation.
Lack of physical activity: Physical inactivity can increase inflammation. Regular exercise is essential to reduce inflammation and maintain a healthy weight.
Stress and lack of sleep: Chronic stress and sleep disturbances can exacerbate inflammation. According to Dr. Mhaskar, meditation and yoga are effective ways to reduce stress, which can help reduce inflammation.
