“Obesity” – A Health Advice

“Beat Obesity” A Health Alarm

According to the latest research of Health, the proportion of Obesity might remarkably increase in the place that artificial light shines all night.

Accordingly, artificial light for the night contributes to make obesity in female and male, similarly eating fast foods.

Due to it makes people loss the feeling of time and always eat in the wrong time, especially after sunset, the metabolism slows down.

The light does not cause obesity, simultaneously, scientists are also not guaranteed that how impacts of the light of electronic equipment especially lamp on human beings. However, the artificial light can make contribution to put on weight due to reducing the producing capable of melatonin – a kind of hormone of harmony sleep cycle.

Also, the artificial light can result in circadian rhythms disorder, a state of the interruption makes human sleep-wake at the period of being at variance with biological clock in body.

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The urbanization process along with the absorption of over too much fat and amyloid also cause obesity. With other factors likely eating habit, the intensity of exercises, night-light contributes 73% reasons for the grossly overweight in women and 68% of men.

The experts also compared with the distribution of overweight people under the light level in local. They pointed that the portion of obesity grows up with the intensity of the light. The highest rate is 250% in almost countries and 900% in Asia.

According to several scientists, the over-light for the night accompanies with the gradual accumulation of the metabolic disturbance. Therefore, the timely sleeping and avoidance of light for the night are essential.

‘India has 14.4 mn children with obesity’

Study says country is home to second highest number of young people who have excess weight

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India has the second highest number of obese children in the world after China, according to a study that has found that 14.4 million children in the country have excess weight.

Globally, over two billion children and adults suffer from health problems related to being overweight or obese, and an increasing percentage of people die from these health conditions, researchers said.

Of the four million deaths attributed to excess body weight in 2015, nearly 40% occurred among people whose body mass index (BMI) fell below the threshold considered “obese”.

The findings represent “a growing and disturbing global public health crisis,” according to a paper published in The New England Journal of Medicine. In 2015, obesity affected 2.2 billion children and adults worldwide, or almost 1 in three of all people. This includes nearly 108 million children and more than 600 million adults with BMI exceeding 30, the threshold for obesity, according to the study. India 14.4 million.

“People who shrug off weight gain do so at their own risk — risk of cardiovascular disease, diabetes, cancer, and other life-threatening conditions,” said Christopher Murray from the University of Washington. “Those half-serious New Year’s resolutions to lose weight should become year-round commitments to lose weight and prevent future weight gain,” he said.

C:\Users\User\AppData\Local\Microsoft\Windows\INetCache\Content.Word\th (2).jpgObesity in India has reached epidemic proportions in the 21st century, with morbid obesity affecting 5% of the country’s population. India is following a trend of other developing countries that are steadily becoming more obese. Unhealthy, processed food has become much more accessible following India’s continued integration in global food markets. This, combined with rising middle class incomes, is increasing the average caloric intake per individual among the middle class and above income households. Obesity is a major risk factor for cardiovascular disease. A BMI over 25 kg/m2 is considered overweight. Due to genetic tendency of Indians towards abdominal obesity and its associated risk of related lifestyle diseases like Diabetes & Heart Disease, Ministry of Health & Family Welfare along with the Indian Council of Medical Research released updated guidelines (in 2012) that a BMI over 23 kg/m2 is considered overweight. Further definitions: Normal BMI: 18.0-22.9 kg/m2, Overweight: 23.0-24.9 kg/m2, Obesity: >25 kg/m2

How do you know that you are overweight or obese?

Over weight is defined as “a BMI greater than or equal to 25” & Obesity as “a BMI greater than and equal to 30”.  BMI is body mass index, an index commonly used for classification of obesity. WHO defines it “as a person’s weight in kilograms divided by the square of his height in meters (kg/m2)”.

How to calculate your ideal body weight:

Build Women Men
Medium 100lbs (45.5kg) for the first 5 feet (152cm) height, plus 5lb (2.3kg) for each additional inch 106lbs (48kg) for the first 5 feet (152cm) of height, plus 6þlbs (2.7kg) for each additional inch
Small Subtract 10% Subtract 10%
Large Add 10% Add 10%

Source: Adapted from the 1977 publication by the American Diabetes Association and the American Dietetics  Association.

Latest figures of the National Family Health Survey (NFHS-4) for 2015-16 indicates obesity may be the next major health challenge in the country.

According to the National Family Health Survey (NFHS-4), one-fifth of Indian women, or 20.7 per cent to be precise, in the age group of 15-49 are overweight.

The figures are even starker for men with the proportion of overweight men being doubled over the last 10 years. As per the survey, as much as 18.6 per cent of men (15-49 years) are obese – up from 9.3 in 2005-06.

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The percentage of men and women who are categorised as overweight or obese have Body Mass Index (BMI) above 25.0 kg/m2.

Worldwide, obesity has more than doubled since 1980, according to the World Health Organisatio (WHO).

Overweight and obesity are linked to more deaths worldwide than underweight.

Generally, obesity is caused by sedentary lifestyles – physical inactivity, unhealthy diet and eating habits.

Being obese puts you at a higher risk of developing a number of potentially serious health problems, including – heart disease, stroke, diabetes, breathing disorders, musculoskeletal disorders (especially osteoarthritis), gallbladder disease, infertility, non-alcoholic fatty liver disease, kidney disease and some cancers.

Steps you must take if you’re overweight:

  • Obesity is preventable. By making healthier choices, such as, following a healthy eating plan and exercising daily can help prevent overweight and obesity.
  • If you are overweight, take action right now to prevent crossing over into obesity. The first step is to make healthier lifestyle choices in your diet and exercise.
  • Eat healthy. Include fruits, green vegetables, cereals and whole grain foods in your daily diet. Avoid sweets, fried, junk, packaged and refined foods. Eat small meals and chew your food slowly.
  • Set aside at least 30 minutes every day for cardiovascular exercise. You don’t need fancy exercise equipment or an expensive gym membership for this purpose. Walking, jogging, running, cycling and swimming are great for weight loss. It is essential to exercise at least thrice a week.
  • Ignore popular quick-fix weight loss methods unless they are medically supervised. This category includes fad diets, weight loss pills and powders and fat burning machines. Not only do these techniques have serious side effects, some of them have a yo-yo cycle wherein you will regain excess weight just as quickly as you lost it.
  • If you are overweight, don’t socially ostracise yourself even though it may appear that society is pushing you to it. Weight gain has a deep psycho-social impact in these condemnable “size zero figure” times. Depression and stress further aggravate the condition.
  • Become a non-smoker. It’s a myth that smoking induces weight loss. Nicotine suppresses the appetite but its side effects are enormous.
  • Avoid drinking. Most forms of alcohol contain a high percentage of fat. The fat content shoots up thanks to sweetened aerated drinks and greasy, fried foods that alcohol is usually paired with.
  • If diet and exercise fail in obesity prevention, don’t shy away from bariatric surgery. It’s the only medically proven method for sustained weight loss. Unlike liposuction or the tummy tuck, it’s not a cosmetic option either.

  • Reverse the clock. Discouraging as this state of health might be, please remember that you are not a lost cause. Give life a second chance. Depending on which spectrum of weight gain you belong to, there are effective solutions — from lifestyle modifications, diet and exercises to surgery.
  • The best method that we suggest is yoga. Yoga can help in preventing stress. Stress has been linked to diabetes, obesity and cardiovascular disease
  • Lack of physical activity: Over indulgence in indoor leisure activities and entertainment (e.g., television viewing, internet, and computer games) alone or in combination with factors like unsafe neighborhoods for walking and other outdoor activities, lack of open spaces and playgrounds in schools and communities along with increasing pressure on children to perform in academics and reduced emphasis on sports, contribute to childhood obesity.
  • Excess caloric intake: Due to the unrestricted access to energy-dense foods at various platforms like school cafeteria and school neighborhood combined with low knowledge about dietary components in school children, there is often increased caloric intake per body weight per day.
  • Lifestyle related factors: Daily allowance (pocket money) to purchase lunch, easy availability of domestic help to take care of household chores, commuting to school by bus or car instead of walking or bicycling, aggressive advertising by transnational fast-food and cola companies are some of the practices which predispose children to obesity.
  • Socio-cultural factors and urbanization: Overprotection and forced feeding by parents, false traditional beliefs about health and nutrition, low knowledge about nutrition in parents and caregivers also contribute to obesity. Again limited availability of open spaces and parks due to population expansion and illegal settlements with abundance of fast-food outlets and eating points increase the chance of the child becoming obese.
  • SING IN THE SHOWER: A 20-minute hearty warble can burn 42 calories -and provide a strenuous workout, says personal trainer Rebecca Fredericks. “Singing utilises different muscle groups, from the diaphragm in your abdomen to the tiny muscles in your larynx, which is why singing is tiring and can leave you breathless.”
  • SEE AN AD, MOVE OFF THE COUCH: “Get up, stretch, carry empty mugs to the kitchen … anything, as long as you don’t stay sitting down,” says Dr Colberg.””Only sit back down when your show restarts.”
  • CLIMB ESCALATORS: Take one step on the upwards escalator, advises Dr Loosemore. “Patients find it so easy that they’re likely to take another step as well. Then it’s three steps, five steps… soon they’re walking halfway up or even the whole way.”

  • PARK FURTHER AWAY: Don’t circle car parks looking for a close space -head straight for the emptier slots. “You’ll get a better space and pushing a heavy trolley back will work off more calories,” says Dr Loosemore.
  • STAND ON ONE LEG: Do this while brushing teeth -swapping legs halfway through, says James Trevorrow, fitness manager. Not only will you improve your balancing skills, but you’ll strengthen your back muscles.
  • GET FRISKY: Half an hour of energetic sex burns off around 85 cals. Studies show those who have sex regularly have a lower risk of cardiovascular disease and strokes -and lead a happier life.
  • DITCH THE LIFT: Try using the stairs rather than the lift, says Dr Loosemore. Do you struggle to walk up the stairs? Or do you work on a really high floor? Start out by taking the lift to the floor above the one you need, then walk down to it. Next time, to make it harder, get off at the floor below, and walk up.LAUGH! Research published in the International Journal of Obesity found that 15 minutes of laughter will burn up to 40 calories.
  • WALK AND TALK: Be mobile on your mobile. Walk around as you talk, and if you can, use a hands free and swing your arms and legs and stretch. Over a day you could burn up to 300 to 500 calories.

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Control your diet if your overweight:

A family is made up of individuals at different stages of life, of different ages but to promote health, what better way than re organizing your kitchen. Here are some tips:

1. Whole grain and not processed cereals provide energy to sustain and grow and are also a major source of all essential nutrients. Stock up on whole grains like BajraRagi, Maize and Jowar, use them often. Try red and black and brown rice instead of white rice .Use these whole grains for breakfast porridges, they taste great.

2. Buy whole dals in addition to the staple washed dals. Fill up your shelves with RajmaChanaSoy, Bhatt dals. Add these as sprouts or cook them for your meal at least once every two days. When buying meat, choose the lean, low fat cuts. Add a protein in every major meal. Proteins are essential for the body.

3. Ensure 3 servings of seasonal vegetables per head and 2 of whole fruits per day. They provide both soluble and insoluble fibre in addition to vitamins, minerals and antioxidants. We need about 25-30gms of fibre per day, one apple provides only 1gm.

4. 15% of one’s total calories come from visible Fats. Invisible sources include fatty meat, buttergheecheese, lard, cream. Limit their use, Choose low fat milk, double toned. Poly unsaturated fats from vegetables are recommended. One oil may not provide all essential fats so use different combinations.

5. Keep the trans fats away. There is a chance that industrial trans fats would be present in fast foods, snack food, fried foods cookies, margarine and spreads). Read the labels, if there is no label, find a better substitute.

6. Keep the intake of sugar to less than 10% of your total calories, for a normal weight woman who needs 1900Kcal/day this is about 10 -11 teaspoons of sugar. Below 5% would be better. Sugar

doesn’t refer to added refined sugar that you put in your tea/ coffee only. A lot of foods have natural sugar hidden in them too.

7. Do not skip meals. Eat three balanced meals. Take a standard dinner plate, fill ½ with vegetables, 1/3rd with cereal, 1/3rd with the protein, add 150 ml of milk/dahi/dessert. You have a healthy meal.

8. Snack on seasonal fruits, keep whole fruits easily available for the family members to pick up.
9. Keep your fridge free of sugary aerated drinks and processed fruit juices. Keep fresh aam pannajal jeera , kanji, buttermilk, as per season . Involve your family in making them.

10. Nuts and Seeds make a good healthy snack to. One fistful a day is a good way to start your day.

11. Boil, Bake, Shallow fry, and roast instead of deep frying.

12. Meals are to eaten on the dining table not in front of the TV.

13. Exercise daily. A minimum of 30-45 minutes daily @ 5-6km/hr for people below 40 years and free of any disease. Children need to be exposed to a lot of physical activity. Tuitions, studies are important but so is maintaining weight and promoting health. Also, you need to work with children and facilitate their needs.

Remember food is good, food is healthy, our choices and our selections are what decide our own health as well as that of our family. To ensure a healthy life, free of all types of malnutrition or over-nutrition, we need to eat healthy daily and regular exercises.

We must not constantly talk about tackling obesity and warning people about the negative consequences of obesity. Instead we must be positive – positive about the fun and benefits to be had from healthy living, trying to get rid of people’s excuses for being obese by tackling the issue in a positive way.

34 thoughts on ““Obesity” – A Health Advice

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