Inflammation as an effect on overweight

Inflammation as an effect on overweight

What
are inflammations?

State
inflammatory is a response of the immune system aimed at eliminating the pathogen from the body that disrupts its homeostasis.
We can distinguish between an inflammatory reaction that is short-lived and involves
eliminating the pathogen followed by silencing and chronic inflammation,
which is a dangerous condition for the body.
Inflammation is a natural and most needed process. Fights infection, removes foreign pathogens and helps
restore homeostasis. Inflammation
short-term may be manifested by increased temperature, pain,
redness or swelling. However, after a few days of fighting the symptoms
should be muted. While
chronic inflammation of the body is so dangerous because
at first it may not give any specific symptoms, but a constant struggle
with infection can lead to the development of other diseases or tissue damage
own. Leukocytes (white, among others, are responsible for causing inflammation)
blood cells that are responsible for protecting the body against infections),
then mainly leukocytes cause the formation of cytokines that are
responsible for regulating the immune response (intensification or inhibition
her). TNF-α, IL-6 cytokines induce an acute phase reaction that stimulates
formation of immune proteins among other things, CRP, which is the most common
test inflammatory marker. Raised markers may indicate sharp
or chronic inflammation.

State
inflammatory and overweight

How
I find out inflammation markers like leukocytes, CRP, cytokines
(TNF-α, IL-6) are clearly elevated in people with excessive body weight. research
indicate a correlation between increased BMI and elevated
CRP concentration. Overweight and obese people also have elevated TNF-α levels
and IL-6.

disturbed
values ​​in connection with inflammation and overweight are also seen in concentration
leptin. Leptin is a hormone produced by fat cells that
is responsible for regulating the feeling of hunger and satiety. She was noticed raised
concentration in obese people and the fact that increased levels of leptin additionally increased the formation of TNF-α and IL-6 cytokines.

What
more research was conducted (Nutrients 2020), which took into account two
groups of obese women – younger aged 23-43 and older 60-83 years.
All women took blood samples for testing and tested the level of, among others
inflammatory markers. Status markers
inflammation in younger and older women with normal body weight is different
taking into account the aging functions of the immune system. For example
the level of IL-6 in older people is 2-3
times higher than healthy younger people. Meanwhile, studies have not been shown
significant differences between the levels of IL-6, IL-1β and leptin in obese women
in both age groups. Even younger women were similarly taller
results of inflammatory markers. Which may indicate the effect of excessive body fat on
elevated inflammation regardless of age.

Long
inflammation – consequences

protracted
inflammation can damage your own tissues or develop disease
such as :


insulin resistance

-reumatoidalne
arthritis


type II diabetes


arteriosclerosis


cancer

-depression

-team
irritable bowel

How
to protect yourself from chronic inflammation?

Change
diet
ENTERvegetables and fruits of different colors

Why
The colors of fruits and vegetables matter?

They contain
compounds that have pro-health and anti-inflammatory effects such as:

lycopene
– we find the most in red tomatoes, interestingly the most
available for lycopene for our body can be found in tomatoes
processed (sauces, soups, ketchup)

anthocyanins
– are responsible for the blue, purple or red color of fruit and vegetables;
we find them in: berry fruit, grapes, plums, red cabbage and red radish

resveratrol
– belongs to polyphenols, has anti-inflammatory effects, in studies
it also has the ability to inhibit cancer and has a positive effect on the system
blood, we find it in red grapes, red wine, cocoa,
blueberries, blueberries


introduce anti-inflammatory products into your regular diet:

*
garlic – mainly due to allicin has an antiviral effect,
antibacterial and performs protective functions of the immune system

*
onion – contains phytoncides that are bactericidal, is also good
source of many vitamins

*
black cumin – used mainly for respiratory diseases and in
people with acne problems, also has a strengthening effect
supporting the immune system


adequate fiber supply (approx. 25g)


complex carbohydrates with a low glycemic index


increase in omega 3 intake (fatty fish, linseed, walnuts)

*
Omega 3 has proven anti-inflammatory effects – it reduces the synthesis of TNF-α, IL-6 cytokines, and
condition of blood vessels and has anticoagulant effects


don’t forget about omega 6 (pumpkin seeds, evening primrose oil) and omega 9
(olive oil, rapeseed oil, avocado)

*
not only pro-inflammatory eicosonoids are formed from omega 6 acids, but also such o
anti-inflammatory, have also proven beneficial effect in
risk context for cardiovascular disease

*
Omega 9 fatty acids have a positive effect not only on inflammation, but
also on the cholesterol fraction and help protect our system
blood


addition of anti-inflammatory spices (ginger, turmeric, cinnamon, rosemary, cloves)


increased consumption of fermented products (pickled vegetables, yogurt, kefir)

INCREASE
– moderate intensity physical activity.

* moderate
physical activity is 60-75% of heart rate
maximum. Maximum heart rate can be estimated by the formula:

220-
age = approximate maximum heart rate

recommended
moderate physical activity is e.g. running, swimming, cycling,
dance, march, nordic walking.

research
showed a decrease in markers of inflammation by increasing activity
physical.

AVOID
or RESTRICT
– eating processed food,
Fast food, high in trans fat (sweets, salty snacks)

*
trans fats can be identified on the label under the name: partially hardened / hydrogenated
vegetable fats

-nasycone
fatty acids (butter, coconut oil, lard, palm oil)


consuming products that have allergies / intolerance – increases the inflammatory process in the body


consumption of sugar, glucose-fructose syrup (juices, sweets, sausages,
jams, sweet yogurt)

*
due to the frequent presence of glucose-fructose syrup in various products
read food labels. Glucose-fructose syrup can also cover up
under the name fructose corn syrup, isoglucose, HFCS.

Simple
ways to increase the consumption of anti-inflammatory foods in
daily recipes:

  • add
    Fresh and colorful fruit for smoothies, porridge, desserts. You can also have a smoothie
    add ground linseed or a tablespoon of oil.
  • Follow
    vegetable oils; olive oil (cold and for frying), linseed oil
    evening primrose (cold)
  • Down
    teas add warming and anti-inflammatory spices: ginger, cloves, to
    coffee or cocoa, add cinnamon
  • Down
    add soups, sauces, turmeric, hot pepper, black pepper
  • FROM
    Alcohols choose red wine in moderation
  • Assist
    your immune system, including vitamin D supplementation

Summary

Overweight
and obesity is closely related to the response of our immune system.
As chronic inflammation is dangerous for the body, I suggest
weight reduction, change of eating habits and increase of activity
physical.

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