In a world of health and wellbeing, two words that regularly pop up are metabolism and obesity. Their single definitions are well known to us all, but it is the dynamic they have with one another that puzzles many. Is there something direct, a coincidence, or a complicated tango in which one has power over the other in a vicious cycle? We reached out to our expert, Dr Bhumesh Tyagi, Consultant, General Medicine and Physician, Shardacare, Health City, Noida, to understand the link between the two and he explained that there is a deep, complex, and crucial connection between obesity and metabolism to our general wellbeing. Here is what he shared with us.
What is Obesity and Metabolism
Dr Tyagi explained that to understand how the two work together, it is important to know their role separately:
Obesity: Excess weight is more than just a matter of carrying extra kilos. Obesity is a chronic disease that is defined by an overabundance of body fat that is dangerous to one's health. It is generally measured with the use of the Body Mass Index (BMI), though other markers such as waist circumference are important, too.
Metabolism: It's not merely a matter of how fast you metabolise calories. Metabolism is the sum of all the chemical reactions that happen inside your body to keep you alive. It's the process of burning the food you consume to supply energy, constructing and repairing your body, and ridding your body of waste products. Your ‘metabolic rate’ is the number of calories your body expends to perform these basic processes.
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How Obesity Affects Metabolism
The connection between obesity and metabolism is a two-way street; it's an active and, ultimately, negative interaction. According to Dr Tyagi, here’s is how obesity can have a profound effect on your metabolic well-being:
1. Insulin Resistance
This is arguably the most universally recognised metabolic side effect of obesity. When you eat carbs, your body digests them into glucose, which enters your bloodstream. Insulin, a hormone released by the pancreas, facilitates the entry of glucose into your cells for energy or storage. In people who are obese, fat cells, especially visceral fat (fat that surrounds organs), send out inflammatory molecules that can disrupt insulin's functioning. Your cells become less sensitive to insulin, causing your blood sugars to rise and your pancreas to have to make even more insulin. This can develop into prediabetes and ultimately Type 2 Diabetes.
2. Changed Hormone Production
Body fat (adipose tissue) is not an inert storage facility; it's a functioning endocrine organ. In obese persons, there are changed levels of many hormones involved in regulating appetite, energy balance, and metabolism, for example:
- Leptin Resistance: Leptin is a hormone secreted by fat cells that indicates satiety to the brain. In obesity, leptin is usually elevated, but the brain is resistant to the signals, resulting in persistent hunger and decreased energy expenditure.
- Adiponectin Deficiency: Adiponectin is a hormone that increases insulin sensitivity and decreases inflammation. Its levels are generally lower in obese persons, which leads to insulin resistance and heightened inflammation.
- Elevated Estrogen in Men: Fat cells have the ability to convert androgens (male sex hormones) into estrogens, creating hormonal imbalances in men and contributing to metabolic dysfunctions.
3. Chronic Low-Grade Inflammation
Obesity is defined by chronic low-grade inflammation in the body. Fat cells, particularly dysfunctional ones, release pro-inflammatory cytokines. This chronic inflammation causes harm to various metabolic pathways, leading to insulin resistance, cardiovascular disease, and other metabolic diseases.
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4. Mitochondrial Dysfunction
Mitochondria are the powerhouses of our cells and are in charge of generating energy. Obesity has been suggested to cause mitochondrial dysfunction, which hinders their capacity to burn fuel effectively and create energy. This can result in decreased energy expenditure and increased weight gain.
5. Dyslipidemia
Obesity tends to result in an unhealthy lipid picture, with elevated triglycerides, reduced HDL (good) cholesterol, and usually elevated LDL (bad) cholesterol. Dyslipidemia is a major risk factor for cardiovascular disease and is directly associated with metabolic dysfunction.
How Metabolism Affects Obesity
Although obesity has a strong effect on metabolism, some metabolic parameters can also cause weight gain and make weight reduction more difficult:
1. Genetics
Our genes help determine our metabolic rate, fat distribution around the body, and vulnerability to weight gain. Some people are genetically predisposed to a lower metabolism or a higher storage of fat.
2. Basal Metabolic Rate (BMR)
This is how many calories your body expends at rest. A lower BMR, determined by age, sex, and genetics, can be easier to gain weight if calorie consumption is not adjusted.
3. Gut Microbiome
The trillions of microbes living in the gut (the gut microbiome) are important to metabolism, and they help with nutrient uptake, the extraction of energy from food, and even the production of hormones. Disruptions in the gut microbiome have been associated with obesity and metabolic disorder.
4. Thyroid Function
The thyroid gland releases hormones that control the speed of metabolism. A slow thyroid (hypothyroidism) may decelerate metabolism, causing weight gain and a tendency to gain weight.".
How To Break The Cycle? Metabolic Health Strategies
Recognising this complex connection gives us the power to make positive changes towards improved well-being. The best news is that numerous interventions have the potential to enhance both obesity and metabolic health:
1. Sustainable Weight Loss
It takes surprisingly little weight loss to markedly enhance insulin sensitivity, decrease inflammation, and restore hormonal balance. Aim for sustainable lifestyle adjustments over rapid fixes.
2. Balanced Diet
Focus on whole, unprocessed food, such as numerous fruits, vegetables, lean proteins, and healthy fats. Restrict refined carbs, sugary beverages, and unhealthy fats.
3. Regular Exercise
Exercise is a potent metabolic stimulator. It enhances insulin sensitivity, increases muscle mass (which enhances BMR), and boosts calorie burning. Incorporate a mix of cardiovascular and strength exercises.
4. Adequate Sleep
Inadequate sleep has the potential to interfere with hormone balance (such as ghrelin and leptin, which control appetite) and lead to insulin resistance. Try for 7-9 hours of good-quality sleep per night.
5. Stress Management
Stress can result in elevated cortisol levels, which can induce abdominal fat deposition and insulin resistance. Add stress-reducing strategies such as meditation, yoga, or walking in nature.
6. Hydration
Adequate water consumption is integral to best metabolic function.
Bottomline
Obesity and metabolism are inextricably linked and influential. Obesity can severely impede metabolic function, which sets off a chain of health problems, and metabolic tendencies can lead to weight gain. But by understanding this intricate relationship, we may make smart decisions regarding our lifestyle, diet, and exercise and finally shatter the vicious cycle and create a pathway for a healthier, more metabolically resilient future.