Uncovering the Secret Connection Between Hormones and Your Weight

WORDS ANAS ALMASWARY & PROFESSOR DR SUZANA SHAHAR

FEATURED EXPERTS

ANAS ALMASWARY
Master’s Student in Clinical Nutrition
Faculty of Health Sciences
Universiti Kebangsaan Malaysia (UKM)
PROFESSOR DR SUZANA SHAHAR
Dietetic Program
Centre for Healthy Aging and Wellness
Faculty of Health Sciences
Universiti Kebangsaan Malaysia (UKM)

Are you tired of struggling with weight loss or weight gain despite your best efforts at diet and exercise? Do you find yourself constantly wondering why your body refuses to cooperate, leaving you feeling frustrated and defeated?

HOW HORMONES IMPACT YOUR WEIGHT

Hormones regulate our activity in many ways, not just as simple ‘on and off’ switches that determine if we feel like exercising.

They also influence weight gain and loss by controlling energy intake, appetite, and metabolic balance.

Ghrelin

A hormone produced mainly in the gut, ghrelin has been implicated in the regulation of food intake and meal frequency as well as energy balance.

High levels of ghrelin before meals and during fasting act to stimulate appetite by signaling hunger.

The levels of this hormone revert back to normal values after meals, to help regulate appetite and satiety.

Leptin

When you are overweight, your levels of leptin go up to tell your brain you have plenty of energy.

However, people with obesity can develop a resistance to leptin. Even when their leptin levels increase, their brain no longer recognizes the satiety signal, and they continue to overeat.

Weight loss helps to improve leptin sensitivity, making it easier to lose weight.

Insulin

This is another hormone associated with weight management.

It regulates blood sugar levels after meals, and is influenced by how often and what you eat.

Endurance exercises increase insulin sensitivity. This allows the body to better process carbohydrates and store less fat.

Thyroid hormones

Moreover, thyroid hormones (T4 and T3) also help to regulate your metabolism.

If your thyroid hormone levels lower, such as due to an underactive thyroid or hypothyroidism, your digestive system may act at a slower pace, bringing about weight gain.

When your thyroid is overactive (hyperthyroidism), your metabolism speeds up, and you may lose weight.

Cortisol

The stress hormone cortisol has also been shown to play a role in weight control and affects eating behavior by increasing motivation and consumption of junk foods.

Likewise, chronically stressed people may prefer more energy-dense comfort foods, leading to weight gain over time.

KNOWLEDGE LEADS TO UNDERSTANDING

It is important to understand how hormones like ghrelin, leptin, insulin, thyroid hormones, and cortisol interact with lifestyle behaviors such as diet, exercise, sleep, and stress.

This understanding enables the design of personalized weight control strategies. These strategies can help correct hormonal imbalances and support long-term, successful weight manage.

YOU MAY HAVE HORMONAL IMBALANCE & SHOULD SEE A DOCTOR IF YOU:
  • Experience unusual weight gain or loss.
  • Develop increased sensitivity to cold or heat.
  • Have Increased thirst and urination.
  • Experience insomnia or have difficulties in sleeping.
  • Have irregular or heavy periods, missed periods, or painful periods.
  • Experience mood changes such mood swings, anxiety, depression.
  • Experience fatigue or low energy.
  • Are infertile or have difficulties in getting pregnant.
HOW OTHER FACTORS CAN LEAD TO HORMONE IMBALANCES

Several factors can cause hormone imbalances, including genetics, lifestyle choices, stress and anxiety levels, sleep patterns, and diet.

The balance of these factors can affect the hormonal control of ghrelin, cortisol, insulin, GLP-1, and leptin, which are important for appetite control and body weight balance.

For instance, increased psychological stress can affect hormone levels such as cortisol and ghrelin, changing eating behaviors.

Additionally, lack of sleep, poor dietary habits, and a sedentary lifestyle can contribute to hormonal imbalances, which may compromise weight control and metabolism.

Overall, a combination of genetic predisposition and environmental influences can lead to hormonal imbalances, potentially contributing to issues like obesity and difficulties in weight control.

NATURAL STRATEGIES FOR BALANCING YOUR HORMONES
  1. Increasing your water intake
  2. Adjust the macronutrient composition of meals.
  3. Eat more frequent smaller meals with moderate proteins and limited fats.
  4. Ensure that you have adequate sleep
  5. Take steps to reduce stress levels
  6. Incorporate at least 30 minutes of exercise a day into your daily routine.

Addressing these lifestyle factors and their impact on hormone levels can help many people achieve better hormonal balance and support effective weight control

Additionally, working with a team of professionals, including physicians, psychologists, dietitians, nutritionists, and exercise physiologists, for personalized strategies can further enhance hormonal balance and overall weight management.

References:

  1. Monalisa, R. (2015). Role of leptin in obesity. Research journal of pharmacy and technology, 8(8), 1073-1076. http://dx.doi.org/10.5958/0974-360X.2015.00185.7
  2. Schwarz, N. A., Rigby, B. R., La Bounty, P., Shelmadine, B., & Bowden, R. G. (2011). A review of weight control strategies and their effects on the regulation of hormonal balance. Journal of nutrition and metabolism, 2011, 237932. https://doi.org/10.1155/2011/237932
  3. Severo, J. S., Morais, J. B. S., de Freitas, T. E. C., Andrade, A. L. P., Feitosa, M. M., Fontenelle, L. C., de Oliveira, A. R. S., Cruz, K. J. C., & do Nascimento Marreiro, D. (2019). The role of zinc in thyroid hrmones metabolism. International journal for vitamin and nutrition research. Internationale Zeitschrift fur Vitamin- und Ernahrungsforschung. Journal international de vitaminologie et de nutrition, 89(1-2), 80–88. https://doi.org/10.1024/0300-9831/a000262
  4. Treasure, N.-O., Johnkennedy, N., Chinyere, O., Amarachi, I. P., & Chioma, N. (2022). The perspective of hormonal imbalance in humans: A review. Acta Scientific Clinical Case Reports, 3(11). https://www.researchgate.net/publication/368720563_Acta_Scientific_Clinical_Case_Reports_The_Perspective_of_Hormonal_Imbalance_in_Humans_A_Review_Case_Report

Strengthen Your Defence Against Illnesses with a Hidden Ally

WORDS ANAS ALMASWARY & PROFESSOR DR SUZANA SHAHAR

FEATURED EXPERTS

ANAS ALMASWARY
Master’s Student in Clinical Nutrition
Faculty of Health Sciences
Universiti Kebangsaan Malaysia (UKM)
PROFESSOR DR SUZANA SHAHAR
Dietetic Program
Centre for Healthy Aging and Wellness
Faculty of Health Sciences
Universiti Kebangsaan Malaysia (UKM)

When we feel a scratchy throat or struggle to breathe, our first thought is usually hospitals. But what if I told
you there’s a simple remedy in your kitchen?

Let’s explore how the anti-inflammatory diet can actually boost our immune system, especially when it comes to respiratory health.

THE TROUBLE WITH PRO-INFLAMMATORY DIETS

Our body’s immune system is like a superhero that fights off infections and heals injuries, and inflammation is its natural power.

But here’s the twist: if not kept in check, inflammation can turn into a villain that causes chronic diseases. Hence, the foods we consume can either be a superhero sidekick or a troublemaker!

A pro-inflammatory diet influences our immune system’s balance in bad way, increasing the inflammation in our body.

Such a diet, measured by the Adapted Dietary Inflammatory Index (ADII), is associated with systemic inflammation and reduced kidney function in older adults. Chronic low-grade inflammation is believed to be one possible pathway linking this dietary pattern to kidney dysfunction.

EXAMPLES TO PRO-INFLAMMATORY FOODS

  • Red and processed meats
  • Refined sugars
  • Fried foods
  • Margarine or shortening
  • Alcohol
  • Sodas

Researchers found that a higher ADII is related to higher levels of C-reactive protein (CRP), a marker of inflammation, and lower estimated glomerular filtration rates (eGFR), an indicator of kidney function.

Hence, a proinflammatory diet can lead to both systemic inflammation and reduced kidney function.

THE BENEFITS OF AN ANTI-INFLAMMATORY DIET

Generally, an anti-inflammatory diet should include sources of low-fat protein, colourful no- starchy carbohydrates, healthy fats like extra virgin olive oil, supplementation of omega 3 fatty acids, and foods rich in polyphenols.

An anti-inflammatory diet keeps insulin levels stable and cuts down on omega 6-fatty acids, which is crucial for beating silent inflammation.

Found in vibrant non-starchy veggies and fruits, polyphenols included in this diet put the brakes on inflammation by targeting a key player called nuclear factor (NF-κB). These polyphenols activate AMP kinase, a central switch controlling metabolism, including blood sugar levels.

The anti-inflammatory diet goes the extra mile by reducing chronic inflammation at the cellular level and tweaking gene expression. The result is lower risk of chronic diseases like obesity, metabolic syndrome, and diabetes.

NUTRIENTS EXAMPLES OF FOODS TIPS
Lean sources of proteins Chicken, fish, or protein-rich vegetarian sources like tofu
or legumes.		 Consume approximately the size and thickness of the palm of your
hand.
Colourful carbohydrates Vegetables like broccoli, spinach, carrots, bell peppers; fruits like guava and dragon fruits. Fill two-thirds of your plate with
non-starchy vegetables and
substantial amounts of fruits
These foods will help maintain a
low glycemic load and provide adequate levels of polyphenols.
Healthy fats Vegetable oils. Use in cooking or drizzle over salads and vegetables.
Omega-3 fatty acids Fatty fish such as salmon, mackerel, tuna, and sardines. Avoid deep frying; omega-3 fatty acids will be lost if you do this.

References:

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  2. Eleazu C. O. (2016). The concept of low glycemic index and glycemic load foods as panacea for type 2 diabetes mellitus; prospects, challenges and solutions. African health sciences, 16(2), 468–479. https://doi.org/10.4314/ahs.v16i2.15
  3. Estruch R. (2010). Anti-inflammatory effects of the Mediterranean diet: The experience of the PREDIMED study. The proceedings of the Nutrition Society, 69(3), 333–340. https://doi.org/10.1017/S0029665110001539
  4. Galland L. (2010). Diet and inflammation. Nutrition in clinical practice : official publication of the American Society for Parenteral and Enteral Nutrition, 25(6), 634–640. https://doi.org/10.1177/0884533610385703
  5. Grimes, K. (2011). The everything anti-inflammation diet book: The easy-to-follow, scientifically-proven plan to reverse and prevent disease lose weight and increase energy slow signs of aging live pain-free. Simon and Schuster.
  6. Lyons, C. L., & Roche, H. M. (2018). Nutritional Modulation of AMPK-Impact upon Metabolic-Inflammation. International journal of molecular sciences, 19(10), 3092. https://doi.org/10.3390/ijms19103092
  7. O’Neil, A., Shivappa, N., Jacka, F. N., Kotowicz, M. A., Kibbey, K., Hebert, J. R., & Pasco, J. A. (2015). Pro-inflammatory dietary intake as a risk factor for CVD in men: A 5-year longitudinal study. The British journal of nutrition, 114(12), 2074–2082. https://doi.org/10.1017/S0007114515003815
  8. Oprea, E. (2021). The power plate diet: Discover the ultimate anti-inflammatory meals to fat-proof your body and restore your health. Rodale Books.
  9. Rudnicka, E., Suchta, K., Grymowicz, M., Calik-Ksepka, A., Smolarczyk, K., Duszewska, A. M., Smolarczyk, R., & Meczekalski, B. (2021). Chronic low grade inflammation in pathogenesis of PCOS. International journal of molecular sciences, 22(7), 3789. https://doi.org/10.3390/ijms22073789
  10. Sears B. (2015). Anti-inflammatory diets. Journal of the American College of Nutrition, 34 Suppl 1, 14–21. https://doi.org/10.1080/07315724.2015.1080105
  11. Shivappa, N., Bonaccio, M., Hebert, J. R., Di Castelnuovo, A., Costanzo, S., Ruggiero, E., Pounis, G., Donati, M. B., de Gaetano, G., Iacoviello, L., & Moli-sani study Investigators (2018). Association of proinflammatory diet with low-grade inflammation: results from the Moli-sani study. Nutrition (Burbank, Los Angeles County, Calif.), 54, 182–188. https://doi.org/10.1016/j.nut.2018.04.004
  12. Xu, H., Sjögren, P., Ärnlöv, J., Banerjee, T., Cederholm, T., Risérus, U., Lindholm, B., Lind, L., & Carrero, J. J. (2015). A proinflammatory diet is associated with systemic inflammation and reduced kidney function in elderly adults. The journal of nutrition, 145(4), 729–735. https://doi.org/10.3945/jn.114.205187