Obesity (Overweight)

Obesity is a medical condition which refers to as accumulation of excess body fat. This condition is commonly seen across the globe and in different age groups. Obesity is responsible for causing many health problems such as heart disease, diabetes and high blood pressure. Being a high level obese means you are vulnerable to health problems related to your weight. Obesity is behind a number of deaths due to heart ailments, diabetes and hypertension. An important thing to note is that even modest weight loss can improve or prevent the health problems associated with obesity. Starting with healthy eating, increased physical activity and behaviour changes can also help you lose weight. In some cases, medications or weight-loss surgery is beneficial. Common causes of obesity Although genes and hormones influence body weight, obesity occurs when you consume more calories than you burn through exercise and normal daily activities. The body stores excess calories as fat. Obesity usually results from a number of causes, including: If you are inactive, you don't burn as many calories. With a lethargic lifestyle, you can easily consume more calories every day than you use through exercise. Having a high calorie diet full of fast food minus fruits and vegetables, skipping breakfast and taking high-calorie beverages all contribute to weight gain. A woman's weight necessarily increases during pregnancy. Some women find it difficult to shed weight after child birth. This weight gain may contribute to the development of obesity in women. Too little sleep can disturb hormones which can increase your appetite. You may also indulge in foods high in calories and carbohydrates leading to weight gain. Some medications such as antidepressants, diabetes medications, beta blockers, corticosteroids can lead to weight gain if you don't compensate through diet or activity.

Symptoms:

A case of obesity is confirmed when an individual’s BMI (body mass index) is 30 or more. Body mass index is computed by dividing your weight in kilograms (kg) by your height in meters (m) square. Below is an indication of BMI and weight status: BMI            Weight status Below 18.5   Underweight 18.5-24.9      Normal 25.0-29.9      Overweight 30.0-34.9     Class 1 Obese 35.0-39.9     Class 2 Obese 40.0            Class 3 Obese(Extreme) For many individuals, BMI is a logical calculation of body fat. However, BMI does not accurately measure body fat. So some people like athletes may not fall under the obese category even though their BMI is on the higher side. You can take assistance from a dietitian to solve this problem.

Treatments:

The main objective of obesity treatment is to reach a healthy weight. You may require working with some health professionals to help you understand and make changes in your eating and activity habits. Dietary Changes: Minimizing calories and eating healthier are important to overcoming obesity. At the beginning, you may lose weight quickly, but steady weight loss over the long term is considered the safest way to lose weight. Say no crash diets, because they are not prudent enough to help you keep excess weight off for the long term. Exercise and physical activity: One of the important treatments for obesity is increased physical activity or exercise. Many people are able to control their weight by simply walking, 30 minutes daily. But for obese people at least 150 minutes a week of moderate-intensity physical activity is recommended to prevent further weight gain. It is best to break exercise regime into several sessions throughout the day. Behavioural Changes: A behaviour change program can help you make lifestyle changes and lose weight. Measures to take include examining your current habits to find out what factors, stresses or situations may have contributed to your obesity. Behaviour modification can include counselling from trained mental health professionals and support groups. Weight-Loss Surgery: Also known as bariatric surgery, this option is open for individuals who have tried everything in the book to lose weight but have failed every time. However, bariatric surgery can pose serious risks. You may always have to be vigilant about your weight. A combination of healthier diet and more activity in a practical and sustainable manner is the best way to lose weight and keep it off for the long term.

Time For A Break: Five-Point Stress Busters

It is difficult to point out one way in which stress can affect you. Psychologists believe it can harm you in multiple ways; that it is, in fact, a ‘silent killer’. Unfortunately, in today’s highly competitive world, the number of people suffering from stress is rapidly increasing.

90% of the working class is stressed because of some reason. Once you are stressed, you lose concentration in addition to inviting diseases like high blood pressure, diabetes, tension and migraine.

However, experts opine that beating stress isn’t that difficult if a person is aware of it. Here are 5 easy ways to bust it:

Vent It Out

One of the major reasons for stress, according to psychologists, is the bottling up of emotions. The best way to get rid of it is by venting out the frustration. Write down everything that is happening within you. Everything will be in black and white in front of you. That also helps in getting to know what causes stress and ultimately in resolving the issues.

Good Food, Good Life

Diet directly influences the brain’s neurotransmitter system, thus influencing one’s mood. Diet that is rich in carbohydrates relieves depression but increases chances of disorders such as carbohydrate craving and obesity. A well-balanced diet rich in protein and micronutrients, moderate in carbohydrates and low in fat generally improves the mood.

Indulge In Love Making

When the feeling of compassion is triggered, it is out to enhance your mood. Science suggests that good sex reduces pain and discomfort. The body also releases oxytocin-the love hormone-during sex which makes a person happy. Talk and share while making love. An engaging foreplay is also a certified way to reduce tension, say sexologists.

Meditate And Relax

At a time when work schedule are jam-packed, a few minutes in quiet can help reduce stress. Working professionals should spend a few minutes with themselves every day. Shut your eyes for a few minutes and release stress with positive affirmations like “I’m happy” or “I’m at peace”.

Take A Break

Networking can help as much as being alone. Be in the company of happy people in order to reduce negativity. Other ways to beat stress include going for a walk, watching a movie or talking to a friend. 

Fed up of weight gain? Try these home remedies

Nutritionists are of the opinion that there is a meticulous weight stipulation for both males and females, one that relates to the height, age and gender of the person. When the amount of fat in an individual’s body exceeds the normal value, he/she is considered fat or obese. Excess weight can lead to scores of health problems, but thankfully, there are some home grown remedies which when used effectively can keep a check on your weight.

BOTTLE GOURD

Bottle gourd is enriched with fibre and contains no fat. It restricts hunger pangs by keeping stomach filled for a longer duration. You can either consume it in the liquid form or make a vegetable puree.

CABBAGE

If you are unable to resist the sweet chocolate bar daily, you have the option of preventing that chocolate converting into fats by consuming lots of cabbage. This superbly beneficial vegetable has tartaric acid which aids in burning fat from thighs and belly.

CAPSAICIN

Capsaicin is a substance found in profusion in chili peppers. It is widely acknowledged for its ability to boost metabolism and tumble fatty tissues while keeping a check on a person’s appetite.

CARROTS

Carrots are full of fibre and most of it is soluble. This content is what makes it a natural weight loss food. Drinking carrot juice daily is not only healthy but stomach-filling as well that does not accumulate calories.

CUCUMBER

Cucumber has long been considered as numero-uno cooling agent for both internal and external parts of the body. Cucumber is mostly water which assists in breaking fat cells. So, try to mix cucumber with your daily diet. It will keep your appetite in check without any threat of weight gain.

GREEN TEA

Thanks to the anti-oxidants in it, green tea has always been a strong source of weight loss. If drunk regularly, you can experience a significant loss in your weight. Nutritionists recommend consuming green tea without sugar for maximum benefits.

Obesity is the root cause for multiple health problems such as high blood pressure, heart ailments, diabetes and more. If we control our diet, exercise regularly and implement these home remedies, we can surely stay away from those diseases. 

Sleep: How much you require?

Night is the time when you shut your eyes and enter a world of dreams which is considered to be a critical part of leading a healthy life. This is because after a day’s hard work, the muscles need rest. But the question is how much of rest is required?

To sleep means leaving your worries and tension and opinions differentiate on the exact amount of sleep required. An important thing to note is that you need to decide your sleep and waking time. Therefore, it is you who can judge the right time for your muscles to charge up. But psychologists say, a fully-grown human being requires 7-9 hours of sleep. If you are on the bed for more than that time, there is something wrong with your sleep mechanism.

What happens when adequate sleep is not taken?

It is not a rocket science to understand that your health will take a dent if you don’t sleep well. In fact, you will feel the effect after a bad sleep. A medical study found that individuals who are regularly denied proper sleep, meaning five hours or less every night, is vulnerable to cardiovascular issues and high blood pressure.

Further, lack of adequate sleep could trigger symptoms of obesity, diabetes, etc. Your behaviour may become erratic or you could possibly indulge in alcoholism. Your concentration will lapse and may experience mood swings. Other problems like killing sex drive, early ageing, forgetfulness, unwanted weight gain may be knocking at your door. 

What happens when it is?

• Some years of life are added, i.e. you may live longer, as per a study.
• Your mind will work full throttle, generating new ideas as your components gets strengthened.
• If you are a school going child, you could immensely improve in studies, perform well. Late night studies have proven to be harmful to health.
• No matter how hard you try to rid your excessive fat, you won’t succeed until you get the right amount of sleep.
• Stress is a major health issue these days and sleeping well helps in reducing that.

Your body gives you the strength to perform stringent of tasks during the day. The onus is upon you to replicate the favour. You need to give it back proper time to relax and prepare for the next day. 

Contributing factors leading to your child’s obesity

Obesity in children is on a rampage with numbers skyrocketing in the past few years. An obese childhood paves way to an obese adulthood which is a serious concern for parents these days. An obese child is most likely to suffer from physical as well as emotional difficulties in his life. Besides leading a sedentary life, they will also be bullied by their peers which may dent the child’s self-confidence.

Factors responsible for child obesity

1. Filthy Eating Habits: Nowadays, children prefer eating junk food instead of fresh fruits and vegetables. Burgers, pizzas and other oily food items have high sugar and fat content which may hamper with your child’s overall body development.
2. Lack Of Exercises: With the advent of television, computer games and more importantly social media, children are devoting more time to these rather than engaging in outdoor activities. While they prefer leading such lifestyle, the calories they consume do not burn out. If your child is inclined towards this, it may spell trouble for his adulthood.
3. Surroundings: If you pack your refrigerators and kitchen with fat-filled stuff like chocolates and chips along with soft drinks, there is a possibility your child will pick them up. But if you act smart and stock your kitchen with healthy foods, your child will most definitely pick up the same.
4. The Genes Factor: If your family carries genes of obesity, your child will also carry them. In a family of obese people, high calorie food and reduced amount of exercise dominates. This will support your child in doing the same.
5. Emotional Difficulties: It is common in adults to treat food as a stress buster but sometimes children also do the same. Children encountering anxiety issues are more susceptible to obesity. As a parent, you need to look out for him as he may try to cope with stress by eating more food.

All these risk factors may harm your child’s present and future leaving him vulnerable to many more diseases such as diabetes and hypertension.