Obesity
and overweight are global problems. Of late obesity has become a great concern
because it is causing several other health related problems. It is a fast growing
epidemic among the world population due fast paced life style and junk food
culture. People who are obese are faced with various problems related to daily
life style, health and emotional problems. Doctors all over the world are
telling the people to keep our body weight under control.
Conclusion:
Obesity
is a condition that indicates weight which is greater than the normal healthy
weight. Obesity is defined as an excess amount of body fat. We must always
remember that we need minimum body fat is required for storing energy, heat insulation, shock absorption, and other functions.
Obesity is best defined using BMI, the Body
Mass Index.
BMI= Weight in kgs÷ (Height in metre)
2
If the person’s BMI varies from 18.5 to
24.9, then the weight is normal. If the person’s BMI is equal to 30 or more
than 30, then the person is obese.
There are many causes for obesity. The two main causes of obesity are over
eating and physical inactivity. If a person eats more calories and burn less,
the energy is stored as fats and the person gain weight. If a person eats less,
burn more calories, then he will lose weight.
Obesity is caused due to heredity. Genes
play a vital role. If parents are obese, their children become obese. Hormones too
control obesity. There is a hormone called Leptin that control obesity. Leptin
controls weight by signalling the brain to eat less. The insufficient
production of this hormone Leptin causes obesity.
Other causes of Obesity:
Over eating: Foods high in sugar or fat have high
energy density. They have more calories in small quantity of food. These foods
will contribute to weight gain.
A diet high in simple carbohydrates: Scientists
believe that simple carbohydrates such as sugars, fructose, desserts, soft drinks, beer, wine, etc. contribute to
weight gain because they are more rapidly absorbed into the bloodstream. It causes
a more pronounced insulin release after meals. This higher insulin release
contributes to weight gain.
Frequency of eating: People who are eating 4 small meals at
regular intervals have lower cholesterol levels and stable sugar level. People
who eat two large meals are obese. The reason for this is that small frequent
meals produce stable insulin levels, whereas large meals cause large spikes of
insulin after meals.
Physical inactivity: People who are leading sedentary, inactive life style burn fewer
calories of food. Therefore they are obese.
Medications: Certain medicines like corticosteroids,
antihistamines, anti-depressants, oral contraceptives, high blood pressure
medicines, diabetes medicines are associated with weight gain and obesity.
Diseases: Diseases like polycystic ovary syndrome, hypothyroidism contribute to
weight gain.
Psychological factors: Certain emotions like stress, anger,
boredom, and anxiety make people to overeat. Therefore, we have to channelize these
emotions in proper way.
Health risks associated with obesity: Heart disease and stroke, Type 2
diabetes, cancer, gall bladder disease, gout, osteoarthritis, sleep apnea and
certain other cancers are the few examples of diseases caused due to obesity.
How to prevent obesity?
Obesity and weight gain can be prevented by
careful living even if there is a genetic predisposition of obesity. Life style
choices have profound effect on our health and wellbeing. We have to adopt
certain life style changes and modifications against weight gain and obesity.
Balanced diet: We have to eat a properly balanced diet.
We have to buy organic food stuffs. We have to eliminate canned or processed
foods. We have to avoid deep fried foods as these have got high fat content. We
should not eat packed fast food as these are high in calories. We have to
finally avoid soda and other soft drinks as they have huge source of calories. We
have to include dal, pulses, fruits and vegetables in our diet in correct proportion
to fight against obesity.
Regular Exercise: We have to regularly exercise our body
parts. Exercising reduces body fat and prevent obesity and other related diseases
of obesity like type 2 diabetes, heart diseases and stroke etc. Exercising
regularly promotes good night sleep, improves mood and balances unhealthy fats.
A good night sleep: A good night sleep is very important for
the proper functioning of the body. Sleep
modulates neuroendocrine function and glucose metabolism. Sleeping disorder will result in poor metabolism like glucose intolerance and causes disturbance
in the appetite-regulating hormones.
Prevent Stress: We have to manage stress
to prevent obesity. Stress is associated with
an increase in hormones like cortisol and serotonin. This can lead to metabolic
imbalances and accumulation of fat in the body, especially around the waist. Stress can also lead to high BP. Meditation and yoga will help us to manage stress and prevent
obesity.
Control over body weight: It is very essential to keep our body weight
under control if we want to prevent obesity.
We have to always remember obesity is a disease and several other
diseases are caused due to obesity. There is a
simple formula for keeping obesity under check. This formula was given by Dr.
A. V. Srinivasan renowned Neurosurgeon from Chennai. Read the following and understand.
Conclusion:
Eating right, exercising regularly, maintaining proper weight
are the three important steps towards good health and to prevent obesity. Good
health is not a gift of God. Good health is how we adjust our body to proper
living style. We have to work towards getting good health and to keep our body
free from diseases. We have to carefully plan and execute our life style that
is suitable to our body and surroundings.
“Sound mind in a sound body”. It is impossible to do multi-tasking
when we are suffering from disease or when we are unhealthy. The present day lifestyle
and job style demands sound health. We need good health for our daily
activities and to keep our mind in proper balance to complete our tasks.
“Health is Wealth”. If we maintain proper health we are
saving money. By taking care of ourselves we are ensuring a long healthy life,
not only physically, but also mentally.
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