208 | id == 208
208 | category_id == 18
208 | category_order == 15
208 | category_name == Weight
208 | category_color == #C47AC0
208 | slug == TNF-inflammation-obesity
208 | title == Genetics of Inflammation, Obesity & Insulin Resistance (TNF)
208 | meta_description == The TNF gene helps produce TNF-alpha, a crucial inflammatory cytokine. Click to learn about its impact on weight gain.
208 | summary == <p style="text-align:justify"><strong>The <em>TNF</em> gene helps produce TNF-alpha, a crucial inflammatory cytokine that impacts glucose metabolism and weight control. One variant in this gene is associated with body fat and obesity &mdash; read on to learn the details!</strong></p>
208 | overall_score_text == Your Obesity Score (Based on TNF Gene)
208 | image == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/background/TNF--Weight.jpg
208 | author_id == 9
208 | author_name == Aleksa Ristic
208 | author_title == MS (Pharmacy)
208 | author_order == 45
208 | author_photo == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/author-photo/Aleksa.jpg
208 | author_intro == <p><strong>Aleksa received his MS in Pharmacy from the University of Belgrade, his master thesis focusing on protein sources in plant-based diets.</strong>&nbsp;&nbsp;</p>    <p>Aleksa is passionate about herbal pharmacy, nutrition, and functional medicine. He found a way to merge his two biggest passions&mdash;writing and health&mdash;and use them for noble purposes. His mission is to bridge the gap between science and everyday life, helping readers improve their health and feel better.</p>
208 | reviewer == None
208 | medical_reviewer_id == 11
208 | medical_reviewer_name == Puya Yazdi
208 | medical_reviewer_title == MD
208 | publish_date == 2020
208 | publish_date == 6
208 | publish_date == 9
208 | avg_rating == 5.0
208 | tags_id == 186
208 | tags_name == BMI
208 | tags_id == 297
208 | tags_name == Dietary fat
208 | tags_id == 116
208 | tags_name == Insulin Resistance
208 | tags_id == 456
208 | tags_name == Leptin
208 | tags_id == 290
208 | tags_name == Mediterranean diet
208 | tags_id == 141
208 | tags_name == Metabolic Health
208 | tags_id == 165
208 | tags_name == Obesity
208 | tags_id == 50
208 | tags_name == Stress
208 | tags_id == 235
208 | tags_name == TNF-alpha
208 | tags_id == 234
208 | tags_name == TNF gene
208 | tags_id == 184
208 | tags_name == Weight Loss
208 | permissions_favorite == False
208 | permissions_rate == False
208 | content_article == <p><em><span style="font-weight: 400;">This article is for informational purposes only. None of the information here should be taken as medical advice. If you are struggling to maintain a healthy weight, seek medical help. </span></em><em><span style="font-weight: 400;">Keep in mind that these results are based on association studies, which are correlative and aren&rsquo;t necessarily causative. Any single genetic variant will typically contribute only a small proportion to the overall risk of the condition, and non-genetic factors play a large role in developing a condition as well. Therefore, just because you have one of these genotypes does not necessarily mean you are at an increased risk of developing this condition!</span></em></p> <table style="width: 90%; border-collapse: collapse; margin-left: auto; margin-right: auto;" border="1" cellpadding="10"> <tbody> <tr> <td style="width: 100%;"><strong>Note:</strong> <em>TNF</em> is one of the genes we analyze in our <a href="https://get.selfdecode.com/gene-reports/inflammation/"><em>Inflammation DNA Wellness Report</em></a>. If you're looking for a comprehensive report on the genetic factors of inflammation, check it out!</td> </tr> </tbody> </table> <p>&nbsp;</p> <h2><strong><em>TNF</em> Gene and Inflammation</strong></h2> <p><span style="font-weight: 400;">The </span><a href="../article/tnf-longevity-86"><em><span style="font-weight: 400;">TNF</span></em></a><a href="../../gene/tnf/"><span style="font-weight: 400;"> gene</span></a><span style="font-weight: 400;"> encodes a protein called </span><a href="http://selfhacked.com/blog/supplements-lifestyle-factors-influence-tnf-interleukin-6-il-6/"><span style="font-weight: 400;">tumor necrosis factor-alpha</span></a><span style="font-weight: 400;"> (TNF-alpha or cachexin), which plays a central role in the immune response and </span><a href="https://selfhacked.com/blog/natural-ways-lower-inflammation/"><span style="font-weight: 400;">inflammation</span></a><span style="font-weight: 400;"> [</span><a href="https://ghr.nlm.nih.gov/gene/TNF"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">This cytokine, a type of cell signaling protein, is produced by different immune cells. It stimulates phagocytosis&mdash; &ldquo;swallowing&rdquo; of damaged cells and pathogens&mdash; and activates various inflammatory pathways, including </span><a href="https://selfhacked.com/blog/nuclear-factor-kappa-b/"><span style="font-weight: 400;">NF-&kappa;B</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/10891884"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/23685857/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/18161752/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Variations in the TNF gene may cause improper production of TNF-alpha and contribute to a range of inflammatory conditions, such as autoimmune diseases, </span><a href="https://selfhacked.com/blog/natural-treatments-depression/"><span style="font-weight: 400;">depression</span></a><span style="font-weight: 400;">, and cancer [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5014780/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/27991935"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17216494?dopt=Abstract"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">The <em>TNF</em> gene encodes TNF-alpha, a crucial inflammatory cytokine. Variants in this gene are associated with a range of inflammatory conditions.</span></p> <h3><strong>TNF-Alpha in Metabolism &amp; Weight Control</strong></h3> <p><span style="font-weight: 400;">Emerging research in the last couple of decades has found a robust link between inflammation, metabolic disorders, and obesity. Fat tissue can release inflammatory cytokines, which, in turn, impair </span><a href="https://selfhacked.com/blog/glucose/"><span style="font-weight: 400;">glucose</span></a><span style="font-weight: 400;"> metabolism and contribute to weight gain [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5507106/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In the early 90s, scientists "unlocked" this research area by observing higher TNF-alpha expression in the fat tissue of obese mice. The levels of this cytokine correlate with the degree of obesity and </span><a href="https://www.selfhacked.com/blog/top-tips-for-fixing-insulin-resistance/"><span style="font-weight: 400;">insulin resistance</span></a><span style="font-weight: 400;">. More precisely, TNF-a impairs the function of insulin receptors [</span><a href="https://pubmed.ncbi.nlm.nih.gov/20173393/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/7926300/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></p> <p><span style="font-weight: 400;">Obese mice lacking TNF-a or its receptor are protected against insulin resistance, confirming its crucial role as a link between these conditions [</span><a href="https://pubmed.ncbi.nlm.nih.gov/18629684/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Additionally, TNF-a may stimulate the fat cells to release excess amounts of </span><a href="http://selfhacked.com/blog/all-about-leptin-its-role-in-chronic-inflammation-cfs-and-weight/"><span style="font-weight: 400;">leptin</span></a><span style="font-weight: 400;"> into the bloodstream and contribute to </span><a href="https://selfhacked.com/blog/the-root-causes-of-leptin-resistance-and-12-ways-to-reverse-it/"><span style="font-weight: 400;">leptin resistance</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC508482/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Excess TNF-alpha released from the fat tissue can impair glucose metabolism and cause leptin resistance. Its levels correlate with the degree of obesity.</span></p> <p>&nbsp;</p> <h2><strong>The Link Between TNF Variant and Obesity</strong></h2> <p><span style="font-weight: 400;">Out of many SNPs in the TNF gene, obesity-related research has mostly focused on </span><a href="../../snp/rs1800629/"><span style="font-weight: 400;">rs1800629</span></a><span style="font-weight: 400;"> or G-308A.</span></p> <p><span style="font-weight: 400;">In a meta-analysis of eight studies and 3,562 subjects, the "A" allele at this position was associated with 23% higher obesity rates. The effect was significant only in white (Caucasian) people between 41 and 60 years old [</span><a href="https://pubmed.ncbi.nlm.nih.gov/16421346/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Three clinical studies of 590 total participants confirmed a link between this variant and weight, fat mass, and waist circumference. All of them observed a stronger effect on women [</span><a href="https://pubmed.ncbi.nlm.nih.gov/15163120/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/9287048/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/10672452/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Trials with people from Iran, Tunis, and South Korea failed to detect a correlation between rs1800629 and obesity, limiting its impact to European descendants [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249554/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/20132806/?dopt=Abstract"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/14637275/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">The "A" allele at rs1800629 correlates with higher fat mass and obesity rates. The effect is strongest among white, middle-aged women.</span></p> <h3><strong>How It Works</strong></h3> <p><span style="font-weight: 400;">As mentioned, excess TNF-alpha plays a central role in obesity, insulin resistance, and impaired leptin signaling.</span></p> <p><span style="font-weight: 400;">The &ldquo;A&rdquo; allele at rs1800629 increases gene transcription and TNF-alpha levels, potentially contributing to weight gain [</span><a href="https://pubmed.ncbi.nlm.nih.gov/9287048/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h2><strong>Your <em>TNF</em> Results for Obesity</strong></h2> <p>*5494991382609087*</p> <h3><strong>SNP Summary</strong></h3> <p><strong>Primary SNP:</strong></p> <p><strong><em>TNF</em></strong> <a href="../../snp/rs1800629/"><strong>rs1800629</strong></a></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;A&rsquo; = associated with higher obesity rates and fat mass</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;G&rsquo; = not associated with obesity</span></li> </ul> <p><em><span style="font-weight: 400;">Population Frequency</span></em><span style="font-weight: 400;">: About 25% of European descendants carry one copy, and only 1% carry both copies of the &ldquo;A&rdquo; allele. This allele is less frequent in East (11%) and South (10%) Asian populations.</span></p> <p>*7707349612969081*</p> <p>&nbsp;</p> <h2><strong>Recommendations to Support Weight Loss</strong></h2> <p><em><span style="font-weight: 400;">You may try the complementary approaches listed below if you and your doctor determine that they could be appropriate for you. Discuss the strategies listed here with your doctor. Remember that none of them should ever be done in place of what your doctor recommends or prescribes.</span></em></p> <p>*3307412007474677*</p> <h3><strong>Lifestyle</strong></h3> <h4><strong>Stress Reduction</strong></h4> <p><span style="font-weight: 400;">According to a large meta-analysis of 34 studies, psychological </span><a href="https://selfhacked.com/blog/2015/01/15/stress-bad-uncovering-hidden-effects-stress/"><span style="font-weight: 400;">stress</span></a><span style="font-weight: 400;"> significantly raises blood levels of TNF-alpha and other inflammatory molecules. TNF-a is one of the factors that link chronic stress and inflammation [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5553449/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5898393/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Stress is a well-known obesity contributing factor. It increases </span><a href="https://selfhacked.com/blog/need-know-cortisol-health-effects/"><span style="font-weight: 400;">cortisol</span></a><span style="font-weight: 400;"> and dynorphin, both of which cause weight gain [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2819644/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5373497/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24123563/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Additionally, stress makes the brain resistant to </span><a href="https://www.selfhacked.com/blog/how-to-increase-serotonin"><span style="font-weight: 400;">serotonin</span></a><span style="font-weight: 400;"> and </span><a href="https://selfhacked.com/blog/dopamine/"><span style="font-weight: 400;">dopamine</span></a><span style="font-weight: 400;">, which may increase appetite and block the rewarding effects of food [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/14993070"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.sciencedirect.com/science/article/pii/S2255482311700200"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="http://www.news-medical.net/news/2007/10/15/31146.aspx"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Psychological stress can worsen the impact of your variant by raising TNF-alpha. Stress reduction is a crucial step toward successful weight loss.</span></p> <h4><strong>Improve Sleep Quality</strong></h4> <h5><strong>Circadian Rhythm</strong></h5> <p><a href="http://selfhacked.com/blog/what-it-means-to-keep-to-a-circadian-rhythm/"><span style="font-weight: 400;">Circadian rhythm</span></a><span style="font-weight: 400;"> disruption contributes to inflammation and spikes TNF-a. It&rsquo;s associated with leptin resistance and </span><a href="https://selfhacked.com/blog/132-biological-mechanisms-for-weight-modulation/"><span style="font-weight: 400;">obesity</span></a><span style="font-weight: 400;"> in animals [</span><a href="http://www.cell.com/cell-metabolism/abstract/S1550-4131(15)00272-7"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="http://www.jimmunol.org/content/185/10/5796.full"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Research over the past few decades has recognized the importance of circadian biology in obesity, energy balance, and metabolism [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4013188/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">A disrupted circadian rhythm may be why shift workers seem to be at an increased risk of obesity [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/20122305"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h5><strong>Sleep Duration</strong></h5> <p><a href="https://selfhacked.com/blog/health-benefits-sleep/"><span style="font-weight: 400;">Sleep</span></a><span style="font-weight: 400;"> deprivation and chronic insomnia correlate with higher TNF-alpha levels [</span><a href="http://www.biomedcentral.com/content/pdf/1476-511x-9-125.pdf"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/12077736"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Researchers have linked short sleep duration with weight gain in several studies. They suggest that poor sleep may increase </span><a href="https://selfhacked.com/blog/top-10-ways-to-curb-your-hunger-and-approaches-that-didnt-work/"><span style="font-weight: 400;">hunger</span></a><span style="font-weight: 400;"> and cravings and disrupt appetite-controlling hormones like </span><a href="https://selfhacked.com/blog/ghrelin-role-cognitive-gut-function-weight-inflammation-autoimmunity/"><span style="font-weight: 400;">ghrelin</span></a><span style="font-weight: 400;"> and leptin [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/18239586"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3973603/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2398753/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="http://onlinelibrary.wiley.com/doi/10.1111/j.1547-5069.2009.01262.x/full"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="http://www.plosmedicine.org/article/info%3Adoi%2F10.1371%2Fjournal.pmed.0010062"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Circadian rhythm disturbance and sleep deprivation may mimic your variant by raising TNF-a. Proper sleep quality is essential for metabolic health and weight control.</span></p> <h3><strong>Mediterranean Diet</strong></h3> <p><span style="font-weight: 400;">Based on clinical data, specific foods may decrease inflammatory markers such as TNF-alpha. These include:</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">Fruits and vegetables [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/30060746"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/olive-oil/"><span style="font-weight: 400;">Olive oil</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/29165098"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><a href="http://selfhacked.com/blog/top-22-science-based-health-benefits-of-fish-oil/"><span style="font-weight: 400;">Fish oil</span></a><span style="font-weight: 400;">/omega-3 [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703725/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25676565"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> </ul> <p><span style="font-weight: 400;">Vegetables are rich in soluble fiber, which may support weight loss. Polyphenols from various fruits (including </span><a href="https://selfhacked.com/blog/blueberries-health-benefits/"><span style="font-weight: 400;">blueberries</span></a><span style="font-weight: 400;"> and apples) led to lower weight in animal studies as well [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23936120"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23529981"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21810257"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2699871/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In young, overweight men, the inclusion of either lean or fatty fish or fish oil as part of an energy-restricted diet resulted in approximately 1 kg more weight loss after four weeks compared to a similar diet without seafood or a supplement [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/15361771"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17502874"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In a review of 11 clinical studies, an olive oil-enriched diet significantly reduced BMI and waist circumference. Unlike oil in its natural form, supplementation with capsules was not effective [</span><a href="https://pubmed.ncbi.nlm.nih.gov/30461730/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">The Mediterranean diet is abundant in all of the above foods. Studies have confirmed its potential to reduce TNF-alpha and is associated with lower inflammation [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28421282"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/30445703"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">The Mediterranean diet has shown beneficial effects for a range of metabolic disorders, including insulin resistance [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5352455/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/24357346/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/18196989/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">The Mediterranean diet may lessen the impact of your variant, improve insulin resistance, and support weight loss.</span></p> <h3><strong>Supplements</strong></h3> <h4><strong>Green Tea Extract/EGCG</strong></h4> <p><span style="font-weight: 400;">The primary catechin from </span><a href="https://selfhacked.com/blog/green-tea/"><span style="font-weight: 400;">green tea</span></a><span style="font-weight: 400;">, EGCG, inhibited TNF-a in multiple animal trials [</span><a href="https://pubmed.ncbi.nlm.nih.gov/24852948/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/25644976/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/9868178/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">According to a review of 11 studies, green tea extract or EGCG can slightly improve weight loss and maintenance. However, a Cochrane database review of 14 studies regarded the change in weight as nonsignificant in most studies, so the evidence is inconclusive [</span><a href="https://pubmed.ncbi.nlm.nih.gov/19597519/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/23235664/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">The majority of weight loss trials used special extracts with higher concentrations of active ingredients (catechins and </span><a href="https://selfhacked.com/blog/caffeine-benefits/"><span style="font-weight: 400;">caffeine</span></a><span style="font-weight: 400;">), compared with regular tea. Hence, it may be necessary to take an EGCG-rich green tea extract for beneficial effects [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4025876/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Green tea extract rich in EGCG and caffeine may counteract your TNF variant and contribute to weight loss, but the evidence is inconclusive.</span></p> <h4><strong>Hops</strong></h4> <p><span style="font-weight: 400;">The active ingredients of </span><a href="https://selfhacked.com/blog/hops-16-promising-benefits-side-effects/"><span style="font-weight: 400;">hops</span></a><span style="font-weight: 400;">, xanthohumol, suppressed TNF-mediated inflammation in preclinical research [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2759314/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/19634869/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/22300539/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In a trial on 200 overweight people, hops extract reduced body fat, especially in the belly [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26960416"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]. Both hops extract and xanthohumol reduced body weight in multiple studies on overweight mice and rats [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22640929"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22985971"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22715886"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28413193"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26976708"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">The combination of hops and acacia active components improved several symptoms of metabolic syndrome. Combined with diet changes and </span><a href="https://selfhacked.com/blog/top-14-proven-health-benefits-exercise-references-mechanisms/"><span style="font-weight: 400;">exercise</span></a><span style="font-weight: 400;">, it reduced </span><a href="https://www.selfhacked.com/blog/triglycerides/"><span style="font-weight: 400;">triglycerides</span></a><span style="font-weight: 400;">, total </span><a href="https://www.selfhacked.com/blog/cholesterol/"><span style="font-weight: 400;">cholesterol</span></a><span style="font-weight: 400;">, and </span><a href="https://www.selfhacked.com/blog/ldl-cholesterol/"><span style="font-weight: 400;">LDL</span></a><span style="font-weight: 400;"> in a trial of 23 people. The combination may also improve insulin sensitivity, which is crucial for people with elevated TNF-alpha [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21122628"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/20721358"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Hops extract can suppress TNF-mediated inflammation. According to limited clinical evidence, it may boost fat metabolism, reduce blood lipids, and improve insulin sensitivity.</span></p>
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208 | content_learn_more_7707349612969081_text == Based on the variants we looked at, your TNF gene is slightly associated with obesity and higher fat mass. However, this doesn't necessarily reflect your overall risk of obesity—just one gene related to it. Try to reduce stress and practice the Mediterranean diet to improve weight control and metabolic health. Keep reading to find out more.
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rsIDs = rs1800629
rsStatus = rs1800629,TNF,chr6,31575254,G,A,,,9,0,Normal
