218 | id == 218
218 | category_id == 18
218 | category_order == 15
218 | category_name == Weight
218 | category_color == #C47AC0
218 | slug == weight-loss-CRP
218 | title == A Link Between Inflammation and Body Weight (CRP)
218 | meta_description == CRP increases with chronic inflammation. How is inflammation linked to weight gain and obesity? Click here to find out.
218 | summary == <p><strong>CRP levels increase with chronic inflammation. Chronic inflammation, in turn, may increase the risk of obesity. Read on to learn more about the CRP gene and weight.</strong></p>
218 | overall_score_text == Obesity Score (Based on CRP)
218 | image == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/background/CRP--Weight.jpg
218 | author_id == 10
218 | author_name == Biljana Novkovic
218 | author_title == PhD
218 | author_order == 50
218 | author_photo == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/author-photo/Biljana.jpg
218 | author_intro == <p><strong>Biljana received her PhD in Ecological Genetics from Hokkaido University.</strong></p>    <p>Before joining SelfHacked, she was a research scientist with extensive field and laboratory experience. She spent 4 years reviewing the scientific literature on supplements, lab tests and other areas of health sciences. She is passionate about releasing the most accurate science &amp; health information available on topics, and she&#39;s meticulous when writing and reviewing articles to make sure the science is sound. She believes that SelfHacked has the best science that is also layperson-friendly on the web.</p>
218 | reviewer == None
218 | medical_reviewer_id == 11
218 | medical_reviewer_name == Puya Yazdi
218 | medical_reviewer_title == MD
218 | publish_date == 2020
218 | publish_date == 6
218 | publish_date == 17
218 | avg_rating == 5.0
218 | tags_id == 258
218 | tags_name == CRP Gene
218 | tags_id == 24
218 | tags_name == Inflammation
218 | tags_id == 165
218 | tags_name == Obesity
218 | tags_id == 115
218 | tags_name == Weight Gain
218 | tags_id == 184
218 | tags_name == Weight Loss
218 | permissions_favorite == False
218 | permissions_rate == False
218 | 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> <h2><strong>What is <em>CRP</em>?</strong></h2> <p><span style="font-weight: 400;">CRP, short for </span><a href="http://selfhacked.com/blog/c-reactive-protein/"><span style="font-weight: 400;">C-reactive protein</span></a><span style="font-weight: 400;">, is an important part of the immune system. It's mainly made in the liver and released into the blood in response to injury, inflammation, and infection [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4149169/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">It works as a pattern recognition protein, which means that its job is to recognize and bind invading microbes and damaged or altered (i.e. cancer) cells. In essence, CRP tags microbes and defective cells for destruction so they can be cleared away by </span><a href="https://selfhacked.com/blog/how-to-increase-and-decrease-white-blood-cells/"><span style="font-weight: 400;">white blood cells</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5058362/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3367411/"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4149169/"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="font-weight: 400;">Once the cause of the disturbance has been taken care of, CRP levels usually drop back to normal. However, when there&rsquo;s chronic low-grade inflammation in the body, CRP levels remain slightly increased [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2546477/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Examples of chronic inflammatory states include: obesity, diabetes, gum disease, heart disease, autoimmune disease, </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/PMC4597345/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21764149"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4149169/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24840259"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="http://circ.ahajournals.org/content/109/21_suppl_1/II-11.long"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4415222/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23870425"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23404927"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22035340"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">CRP's main role is to tag microbes and damaged or altered cells for destruction. CRP levels increase in the short-term with injury, infection, and inflammation and decrease once the disturbance has been taken care of. CRP levels can remain slightly increased in those with chronic low-grade inflammation.</span></p> <h2><strong><em>CRP </em>Variants and Body Weight</strong></h2> <p><span style="font-weight: 400;">Researchers have known for a while that obesity increases CRP. In fact, CRP is closely linked with BMI and total calorie intake [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4597345/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21764149"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]. But what about the other way around? Does higher CRP increase the risk of obesity?&nbsp;</span></p> <p><span style="font-weight: 400;">The 'AA' genotype of the rs1130864 SNP in the CRP gene has been linked to obesity and higher BMI in over 400 adults [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3463182/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In addition, in a study of over 800 schoolchildren, boys who had the 'CC' genotype for another CRP SNP -- rs1205 were heavier, had a greater waist circumference, and a higher BMI and body fat percentage. However, this didn't apply to girls [</span><a href="https://pubmed.ncbi.nlm.nih.gov/20856253/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="font-weight: 400;">rs1205 also wasn't linked to obesity in a study with over 2.2 older adults [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3149889/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Two SNPs in CRP have been linked to obesity, one in adults and another one in schoolboys, but not schoolgirls or older adults.</span></p> <h2><strong>Possible Mechanism</strong></h2> <p><span style="font-weight: 400;">The 'CC' genotype of rs1205 SNP and 'AA' genotype of rs1130864 are associated with higher CRP levels, which means more inflammation in the body [</span><a href="https://pubmed.ncbi.nlm.nih.gov/27643980/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2507759/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">This may be bad because research suggests that, apart from being a marker of inflammation, CRP also creates more inflammation on its own by [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4155811/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">Increasing the release of proinflammatory cytokines from white blood cells</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Increasing the release of inflammatory molecules in blood vessel walls</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Preventing blood sugar from entering into the muscle tissues and thereby increasing </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;"> and </span><a href="https://selfhacked.com/blog/insulin-101/"><span style="font-weight: 400;">insulin</span></a><span style="font-weight: 400;"> levels</span></li> </ul> <p><span style="font-weight: 400;">Insulin resistance and higher insulin, in turn, may cause obesity.</span></p> <p><span style="font-weight: 400;">When people (diabetics) and animals are given insulin, they gain weight and body fat [</span><a href="https://pubmed.ncbi.nlm.nih.gov/17924864/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5487935/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In addition, certain populations that have higher baseline insulin levels, such as Pima Indians, are also more prone to obesity [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5487935/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Variants associated with higher CRP levels may increase inflammation and insulin resistance&nbsp; in the body. Insulin resistance, in turn, may increase the risk of obesity.</span></p> <h2><strong>Your <em>CRP</em> Results for Obesity</strong></h2> <p><span style="font-weight: 400;">*4344300635220757*</span></p> <p><strong><em>CRP </em></strong><a href="../../snp/rs1205/"><strong>rs1205</strong></a><strong>:</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">'CC' = higher CRP levels, associated with childhood obesity in boys</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">'CT' = lower CRP levels, not associated with obesity&nbsp;</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">'TT' = lower CRP levels, not associated with obesity&nbsp;</span></li> </ul> <p><span style="font-weight: 400;">Around 46% of people around the world carry the 'CC' genotype.</span></p> <p><strong><em>CRP </em></strong><a href="../../snp/rs1130864/"><strong>rs1130864</strong></a><strong>:</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">'AA' = higher CRP levels, associated with obesity in adults</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">'AG' = lower CRP levels, not associated with obesity&nbsp;</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">'GG' = lower CRP levels, not associated with obesity&nbsp;</span></li> </ul> <p><span style="font-weight: 400;">Only about 5% of people carry the 'AA' genotype. This genotype is more common in Europeans where almost 11% of people have it.</span></p> <p><span style="font-weight: 400;"><strong>*6223713225826356*</strong></span></p> <h2><strong>Recommendations to Improve Body Weight</strong></h2> <p><strong><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></strong></p> <p><strong>*1465693474946583*</strong></p> <h3><strong>Lifestyle</strong></h3> <h4><strong>Address Any Underlying Health Conditions</strong></h4> <p><span style="font-weight: 400;">If your CRP is already higher at baseline, you definitely want to avoid or improve conditions that would elevate it further. Work with your doctor to address any underlying conditions that are potentially increasing your CRP.&nbsp;</span></p> <h4><strong>Exercise</strong></h4> <p><span style="font-weight: 400;">Regular physical activity can help decrease CRP levels over time [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2546477/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25048075"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Good news is that the amount of </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;"> needed to lower CRP levels is relatively modest. Scientists have made an estimate that the total energy expenditure needed was around 368 &ndash; 1,050 calories/week [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3320801/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">A big plus -- high-intensity </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;"> is probably the best strategy to </span><a href="http://selfhacked.com/blog/a-comprehensive-list-of-effective-ways-to-lose-weight/"><span style="font-weight: 400;">lose weight</span></a><span style="font-weight: 400;">. In addition to promoting fat and calorie burning, it may increase the levels of chemicals that support mental health and suppress appetite such as the neurotransmitters</span><a href="https://selfhacked.com/blog/norepinephrine-stress-hormone/"> <span style="font-weight: 400;">norepinephrine</span></a><span style="font-weight: 400;"> and</span><a href="https://selfhacked.com/blog/endorphins/"> <span style="font-weight: 400;">endorphins</span></a><span style="font-weight: 400;">, and the neurotrophin</span><a href="../article/boost-plasticity-with-the-bdnf-gene-50"> <span style="font-weight: 400;">BDNF</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/5124188"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="http://www.news-medical.net/news/20120717/Mu-opioid-receptors-put-brakes-on-appetite.aspx"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="http://journal.frontiersin.org/article/10.3389/neuro.24.005.2010/full"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Aerobic exercise (like walking, running, swimming, etc) also lead to major reductions in belly fat in multiple studies. Although the reason is not fully understood,</span><a href="https://selfhacked.com/blog/health-benefits-yoga/"> <span style="font-weight: 400;">yoga</span></a><span style="font-weight: 400;"> can be a useful tool for</span><a href="http://selfhacked.com/blog/a-comprehensive-list-of-effective-ways-to-lose-weight/"> <span style="font-weight: 400;">weight loss</span></a><span style="font-weight: 400;"> too [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17637702"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21951360"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4995338/"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5098025/"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5198375/"><span style="font-weight: 400;"> R</span></a><span style="font-weight: 400;">].</span></p> <h4><strong>Stress Reduction</strong></h4> <p><span style="font-weight: 400;">Both psychological and social </span><a href="https://selfhacked.com/blog/63-factors-raising-stress-cortisol-level-backed-science/"><span style="font-weight: 400;">stress</span></a><span style="font-weight: 400;"> can increase CRP [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23615944"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26258191"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/27119485"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">A study suggests that adolescents who engage and work on resolving their issues (e.g. conflicts with parents, siblings, friends) and thereby decrease stress in their lives also have lower CRP levels [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3679199/"><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;">It also increases</span><a href="https://selfhacked.com/blog/glutamate/"> <span style="font-weight: 400;">glutamate</span></a><span style="font-weight: 400;">, which increases appetite, while decreases</span><a href="http://selfhacked.com/blog/all-about-nerve-growth-factor-and-50-ways-to-increase-it/"> <span style="font-weight: 400;">NGF</span></a><span style="font-weight: 400;"> and</span><a href="../article/boost-plasticity-with-the-bdnf-gene-50"> <span style="font-weight: 400;">BDNF</span></a><span style="font-weight: 400;">, both of which are appetite suppressants [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16132059"><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="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Regular exercise decreases CRP levels over time, while stress increases them. Reduce stress in your day-to-day life, increase physical activity, and work with a doctor to address any existing inflammatory conditions.</span></p> <h3><strong>Diet</strong></h3> <h4><strong>Fruits &amp; Vegetables</strong></h4> <p><span style="font-weight: 400;">Healthier meals and diets, rich in fiber, fruits, and vegetables, have been independently associated with lower CRP levels [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3833870/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16276071"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">On the other hand, diets high in fat, sugar, and refined grains can increase CRP [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3833870/"><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 rich in fruits and vegetables, while it limits the foods that may hinder weight loss, such as sweets and refined grains. Studies have confirmed its potential to reduce inflammation and improve metabolic health [</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><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="font-weight: 400;">In a meta-analysis of 16 trials with over 3.4k participants, Mediterranean diet improved body weight and BMI. It was especially beneficial when combined with calorie restriction, exercise, or when it lasted for more than 6 months [</span><a href="https://pubmed.ncbi.nlm.nih.gov/20973675/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><strong>Fiber</strong></h4> <p><span style="font-weight: 400;">High dietary fiber intake has been associated with lower CRP levels [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24176070"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25002911"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Currently, in the US, the average fiber intake is around 15 g/day which is half of the recommended amount [</span><a href="https://pubmed.ncbi.nlm.nih.gov/11396693/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Fiber, both from foods and supplements, is known to increase satiety after a meal and decreases subsequent </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;">. Studies suggest that an additional 14 g of fiber per day is associated with a 10% lower energy intake and weight loss [</span><a href="https://pubmed.ncbi.nlm.nih.gov/11396693/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In a meta-analysis of 62 trials with over 3.8k people, soluble fiber modestly but significantly improved body weight and decreased waist circumference even without calorie restriction [</span><a href="https://pubmed.ncbi.nlm.nih.gov/31897475/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Diets rich in fruits, vegetables, and fiber decrease CRP levels and improve weight loss.</span></p> <h4><strong>Coffee</strong></h4> <p><span style="font-weight: 400;">Research suggests that there&rsquo;s a link between higher coffee consumption and lower CRP [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3347755/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17023717"><span style="font-weight: 400;"> R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2787671/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/18844498"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In multiple smaller clinical trials,</span><a href="https://selfhacked.com/blog/caffeine-benefits/"> <span style="font-weight: 400;">caffeine</span></a><span style="font-weight: 400;"> (100-600 mg/day) increased energy use and fat burning. It also helped maintain weight loss in two long-term studies with 2,500 participants [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/7293955"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/7369170"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/7611396"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/7486839"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26554757"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16076989"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">However, consume coffee in moderation. Remember that a high intake of caffeine can cause adverse effects such as insomnia,</span><a href="https://selfhacked.com/blog/natural-treatments-anxiety/"> <span style="font-weight: 400;">anxiety</span></a><span style="font-weight: 400;">, increased </span><a href="https://www.selfhacked.com/blog/resting-heart-rate/"><span style="font-weight: 400;">heart rate</span></a><span style="font-weight: 400;"> and blood pressure, increased urination, and muscle twitching [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/12150361"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><strong>Green Tea</strong></h4> <p><span style="font-weight: 400;">Studies have found that </span><a href="http://selfhacked.com/blog/green-tea/"><span style="font-weight: 400;">green tea</span></a><span style="font-weight: 400;"> reduces inflammatory biomarkers including CRP [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22749178"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3130641/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26923508"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><a href="https://selfhacked.com/blog/green-tea/"><span style="font-weight: 400;">EGCG</span></a><span style="font-weight: 400;"> caused between 0.2 and 3.5 kg of weight loss in limited human studies.</span><a href="http://selfhacked.com/blog/green-tea/"> <span style="font-weight: 400;">Green tea</span></a><span style="font-weight: 400;">, meanwhile, is hypothesized to make us burn more calories, even at rest. In most studies, this amounts to a modest 3-4% increase in energy, though some studies have shown an increase as high as 8%. For a 2,000 calorie diet, 3-4% amounts to an additional 60-80 calories per day [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19597519"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</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><a href="https://link.springer.com/article/10.1007%2FBF00403623"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19390166"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16176615"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17299107"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><strong>Cocoa and Dark Chocolate</strong></h4> <p><span style="font-weight: 400;">Good news for chocolate lovers -- several studies found that </span><a href="http://selfhacked.com/blog/health-benefits-cocoa/"><span style="font-weight: 400;">cocoa</span></a><span style="font-weight: 400;"> and dark chocolate can help decrease CRP levels [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22854880"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19005437"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4460349/"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/18806104"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><a href="http://selfhacked.com/blog/health-benefits-cocoa/"><span style="font-weight: 400;">Cocoa</span></a><span style="font-weight: 400;"> contains polyphenols that are believed to promote weight loss, though clinical studies are few and far between. In one study, daily consumption of 49 grams of dark chocolate reduced the quantity of snacks eaten by adults, suggesting that cocoa might decrease appetite or cravings [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4546094/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In mice, cocoa consumption reduced weight gain and fat uptake in the gut. Cocoa also reduced inflammation associated with</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;"> and improved</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;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23494741"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Coffee, green tea, cocoa, and dark chocolate have all been associated with lower CRP levels and modest to significant weight loss.</span></p> <p><br /><br /></p>
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218 | content_learn_more_6223713225826356_text == Based on the CRP variants we looked at, you have a slightly elevated risk of obesity. However, this doesn't reflect your overall risk of obesity, just one gene related to it. Other genes and health factors contribute to your risk. Keep reading to learn more.
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