Various complications of obesity can shorten your lifespan yet you can take precautions from developing obesity
Obesity is a medical condition that involves an excessive amount of body weight. To check the appropriate weight according to their age, sex and height, BMI (Body Mass Index) is the tool measured by the doctors to assess if a person has appropriate weight and height concerning their age and gender. Other factors, like the ratio of waist-to-hip size (WHR), waist-to-height ratio (WtHR), and therefore distribution of fat on the body also play a significant role in determining how healthy a person’s weight and body shape is!
Risk factors of obesity
Diabetes is the increased blood glucose resulting from defects in insulin production, insulin action or both. People who have obesity have a high risk of developing Type-2 diabetes, which is also known as insulin-resistant diabetes. Being overweight can cause changes in cells, making them resistant to the insulin hormone that carries sugar from the blood to cells. When the insulin is resisted, the blood sugar cannot be taken up by the cells, which result in high blood sugar. People who have diabetes are at higher risk for severe heart disease, stroke, and increase in blood pressure. Risk factors for Type-1 diabetes include autoimmune, genetic and environmental factors. Type 2 diabetes has a significant effect on one’s genes. A first-degree relative of a person with Type-2 diabetes has a risk five to 10 times higher than a person without a family history. Another factor, which can add to the danger of Type-2 diabetes is low birth weight.
Several studies have explored why being overweight can add to the risk of cancer. Some possible reason for this connection listed below:
- Obese people have an increase in levels of insulin and insulin growth factor-1, which may develop cancer
- Chronic inflammation, which is more common in obese people can be at an increased risk of various cancers
- Higher estrogen produced by fat tissue can develop cancer in breast, gallbladder and liver
Kidneys are two bean-shaped organs that remove extra water and waste products in the form of urine. Kidneys help in controlling the blood pressure and filtering blood so that your body can stay healthy. Damaged kidney can’t filter blood, which can cause waste to build up in the body. Increased weight makes it hard for the kidneys to filter out waste above the normal level, which is known as hyperfiltration to meet the metabolic demands. Increase of work for the kidney increases the risk of kidney failure.
Also Read: Infants In Womb Can Develop Kidney Dysplasia
Steps to fight Obesity
1. Physical activity
Regular physical activity will reduce the risk of obesity. Sitting for a long time in office, often in front of a computer can be a cause of weight gain. Leading a sedentary lifestyle will increase the risk of obesity, and many other health issues such as your metabolism may be affected, causing more trouble breaking down fats and sugars. It can be quite challenging to do some physical activity during your busy schedule, but you can get up from your chair and move around at least once an hour. Take a walk or standing up during tea breaks. The quantity of physical activity should be increased. Exercise for 30 to 45 minutes of moderate exercise five times per week. Use a pedometer to check the number of steps. Gradually increasing the amount of steps per day, with a goal of 8,000 steps, is ideal. Any increase in activity over baseline will help in balancing the equation of fewer calories in and more calories out to promote weight-loss.
Consuming more calories than using energy, will store all of them as fat which can lead to excessive weight and obesity. Some foods have more calories than you actually should consume which may cause weight gain, especially the ones that are high in fats and sugar such as:
- fatty and processed meats
- foods with added sugar, such as breakfast cereals, cookies, chocolates
- foods containing hidden sugars, like ketchup and lots of other canned and packaged food items
- sugary juices, sodas, and alcoholic drinks
Limit energy intake from total fats and sugars. Increase consumption of fresh fruits and vegetables. Eating these foods every day and not doing any exercise will result in weight gain and obesity. Hence, it is essential to consume these foods in the proper amount and keeping track of your diet. Maintaining a proper diet is a must, and consuming fruits, vegetables, whole grains will reduce the risk of gaining weight.
3. Manage stress
It is essential to prioritize your mental health too. Increase of stress can lead to loss of sleep and unhealthy eating. Meditate every day for 10 minutes and consider other mindfulness activities that can help you to deal with stress. Depression and anxiety can sometimes lead to weight gain, as people turn to food for emotional comfort.
Also Read: Manage stress effectively: Dr. Satish Kale
4. Develop a healthy sleeping habit
The lack of sleep is quite common in today’s world, affecting our health physically and mentally. Irregular sleep puts you at risk of severe medical conditions, like heart diseases, obesity and diabetes. It can also cause hormonal changes that increase your appetite. You may also crave foods high in calories and carbohydrates, which may be the reason for weight gain. Lack of sleep can lead to disturbed weight and can affect your mental health too. According to various studies, sleeping for at least seven hours would be preferable. Also, lack of sleep means binge eating at odd hours, which is certain to increase weight. Proper sleep can also help in enhancing physical activities
Read more articles on Other Diseases
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