Obesity is a major health issue today, affecting more people than ever before. it's not just about carrying extra weight, it's linked to serious health problems like diabetes , heart disease making it as the mother of all illnesses.
Obesity is a multifactorial issue caused by unhealthy food habits and lifestyle, irregular sleeping patterns, lack of physical activities, genetics and family history.
BMI (Body massage index)
BMI is a measure used to assess whether a person has a healthy weight for their height. BMI is calculated by the formula BMI=weight (kg) / [height (m)]2
✓ Less than 18 : under weight
✓ 18-25 :.Normal weight
✓ 25-30 : Over weight
✓ Above 30 : Obese
Causes of Obesity
The food we consume is converted into glucose, which is used by the body for daily activities.
excess glucose is stored as glycogen in the liver and muscles, and further stored as triglycerides in fatty tissues.
✓ Unhealthy eating habits
* Eating more calories than you burn
* Binge eating
* Stress eating
* Packed and canned food
* Fresh and packed juices added with extra sugar
* Bakery and deep fried food
* Eating late at night
* Sleeping immediately after eating food.
✓ Lack of physical activities
physical activities like walking, cycling and gyming burn the energy produced by the body.
✓ Irregular sleep pattern
sleep disturbances causes hormonal imbalance leading to obesity
✓ Increased stress levels
High amount of stress in the body produces cortisol which causes to eat more and storage of excess fat.
✓ Underlying health issues like metabolic syndrome and PCOS caused obesity
✓ Genetics
A family history of overweight may lead to obesity but with proper food habits and lifestyle the risk of obesity can be minimized
✓ Medications
Antidepressants
Antipsychotics
Beta-blockers
Glucocorticoids
Insulin
✓ Alcohol and Smoking
Complications
✓ High blood pressure (Hypertension)
✓ Type 2 diabetes
✓ Cancer
✓ Heart disease and stroke
✓ Osteoarthritis
✓ Fatty liver disease
✓ Breathing issues
✓ Asthma
✓ Gout
✓ Chronic kidney disease
✓ Fertility problem
✓ Sexual health issues
✓ Low self confidence, stress, depression and eating disorders.
Diet and lifestyle modifications to adopt in Obesity
✓ Food articles to include in the diet
* Pulses and grains like Rice, Wheat, Jowar, Ragi, Barley, Green gram, Horse gram which are one year or more older.
* Vegetables like Radish, Ginger, Beans, Guar(Cluster beans), Bittergourd, Ridgegourd, Bottlegourd, Green leafy vegetables like Methi, Palak, Dhaniya, Pudina etc..
* Milk products
include Buttermilk and ghee in minimum quantity
✓ Food Articles to avoid
* Urad dal
* Vegetables which are grown underground
* Milk and curd
* Fresh and packed fruit juices
* Bread, biscuit, rusk and other bakery items
* Packed and canned food.
✓ Stay physically active by walking, running, cycling, climbing, hiking, playing sports, dance, gymming etc..
✓ Sound sleep for 6-8hours per day in the night.
✓ Reduce screen time to avoid binge eating
✓ Meditation to reduce stress
✓ Avoid Alcohol and Smoking
✓ Yogasana like Suryanamaskara, Ushtrasana, Ardhachakrasana, Bhujangasana, Naukasana, Pavanamuktasana, Ardhakatichakrasana, Veerabhadrasana, Garudasana, Pranayama, Kapalabhati etc..