Stuck in a Cycle of the Scales Going Up No Matter What You Do?
Stuck in a Cycle of the Scales Going Up No Matter What You Do? Understanding the Role of Blood Glucose Regulation, Stress, and Inflammation in Weight Gain with Hypothyroidism/Hashimoto’s
Weight gain can be a challenging issue, especially for individuals with hypothyroidism & Hashimoto’s. Despite your best efforts, the numbers on the scale may keep increasing, leaving you feeling stuck and frustrated. I want to point out that weight management in hypothyroidism is more complex than just focusing on calories in versus calories out. In this blog post, we will explore how blood glucose regulation, stress, and inflammation contribute to weight gain in hypothyroidism. By understanding these factors, you can gain insights into why weight management can be difficult and explore potential strategies to address them.
Blood Glucose Regulation and Carbohydrate Intolerance
Blood glucose regulation plays a critical role in maintaining a healthy weight. Carbohydrates are broken down into glucose during digestion, which enters the bloodstream. The pancreas releases insulin in response to elevated blood glucose levels, which helps transport glucose into the cells for energy. However, in individuals with hypothyroidism, the hormonal imbalances affect the efficiency of insulin, leading to impaired glucose metabolism.
It's important to note that approximately 50% of individuals with hypothyroidism experience carbohydrate intolerance, meaning their bodies struggle to process carbohydrates effectively. This intolerance can result in elevated blood sugar levels and insulin resistance. Insulin resistance impedes the body's ability to use glucose efficiently, leading to excess glucose being stored as fat, particularly around the abdomen. Moreover, high blood sugar levels can trigger cravings for sugary and high-calorie foods, exacerbating weight gain.
The Impact of Stress
Stress is an unavoidable factor in our daily lives these days, and its effects on weight gain cannot be underestimated, especially in individuals with hypothyroidism. When we experience stress, the body releases stress hormones such as cortisol. Cortisol influences appetite, increasing cravings for calorie-dense foods, particularly those high in sugar and unhealthy fats. Additionally, cortisol promotes the accumulation of fat around the midsection, commonly referred to as "belly fat."
In individuals with hypothyroidism, the impact of stress on weight management is amplified. The hormonal imbalances caused by an underactive thyroid can affect the body's response to stress, resulting in increased cortisol release, reduced active thyroid hormone T3 and increased inactive reverse T3. This creates a vicious cycle, as weight gain caused by stress further worsens the hormonal imbalances, leading to additional weight gain and difficulty in shedding excess pounds.
The Role of Inflammation
Inflammation, typically associated with the body's response to injury or illness, also plays a significant role in weight gain, particularly in individuals with hypothyroidism. Chronic low-grade inflammation is commonly observed in individuals with hypothyroidism (particularly those with Hashimoto’s) and can have various metabolic consequences.
Inflammation disrupts the normal functioning of fat cells, impairing their ability to release stored fat for energy. This hinders the body's natural fat-burning process and promotes weight gain. Moreover, increased inflammation can impact appetite regulation, causing an imbalance in hunger and satiety signals, leading to overeating and subsequent weight gain.
Although weight management can be particularly challenging for individuals with hypothyroidism, there are strategies that can help break the cycle of weight gain.
Balanced Diet: Focus on a balanced diet that includes whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains. Limit refined carbohydrates and sugary foods, as they can exacerbate blood sugar imbalances and inflammation.
Determine Food Intolerances - If your autoimmune it will be incredibly important to identify and remove intolerant foods that will exacerbate inflammation, immune dysregulation and add to biological stress on the body. Ultimately leading to weight gain.
Individualized Carbohydrate Intake: Given the higher prevalence of carbohydrate intolerance in individuals with hypothyroidism, working with a healthcare professional to determine the appropriate carbohydrate intake can be beneficial.
Focus On Stress Management - consider adding meditation, time in nature, movement or other strategies into your daily routine. I find it helpful to book a weekend away every 3 or so months so I have something to look forward to.