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Health Care

Obesity, the silent killer at play during lockdown

Lockdown during this pandemic has introduced sedentary habits. As a result of personal restrictions, sedentary lifestyles, alcohol consumption and substance abuse increased. These new regime increased the risk of death from chronic diseases such as cardiovascular diseases(CVD) , which are the leading cause of the global mortality rate . Along with the rising rate of risk factors of CVDs there is also a surge in the number of non-communicable diseases (NCD)- related mortality rate.

How might unhealthy habits effect our health?

Average self-reported weight gain (kg) associated with unhealthy diet and lifestyle behaviors during lockdown in the UK

The lack of physical activities, unhealthy food habits along with disturbed sleep cycle made this lockdown a heaven for obesity and related diseases. Obesity can contribute to heart diseases in three ways.

It is known fact that obesity can cause a spike in bad cholesterol and triglyceride levels, but it also can lower high-density lipoproteins (HDL) i.e. good cholesterol. HDL cholesterol plays an important part in removing the bad cholesterol and working towards reducing the risk for heart diseases.

Obese individuals require more blood to supply oxygen and nutrients to their bodies, which causes an increase in blood pressure. Their body also requires more pressure to move the blood around. High blood pressure is a common cause of heart-attack, which is sadly more common for obese individuals.

Obesity leads to diabetes, which is one of the major indicator of heart diseases. According to the American Heart Association, at least 68 percent of people aged 65 or older with diabetes also have heart disease. While individuals with diabetes are said to be two to four times more likely to be at risk for heart disease, the American Heart Association also lists diabetes as being one of the top seven major controllable factors to prevent heart disease.

Fortunately there are some measure you can take to lose weight and reduce the risk of developing heart diseases. This process towards better health goes through regular exercises and balanced nutritious diet.

One should consult their doctors about creating an appropriate diet and exercise plan.

Association between body mass index (BMI) of the participants and weight gain during the quarantine (%). * p < 0.05 compared with normal BMI (z test with Bonferroni correction).

 

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Health Care

Freedom from Excess Body Weight and Obesity – Diet Tips

Healthy People Helps Build a Healthier Nation and a Healthy Nation is more Productive and Progressive. Obesity is major lifestyle problem and it can open door to many diseases. Excess body weight or obesity can be a cause of heart diseases, stroke, body pain, liver , digestion related problems and other lifestyle diseases like diabetes, hypertension etc . For a healthy life and minimize chances of such diseases along with other good habits that benefit health body weight management is also important.

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We are happy to share a couple of important points that will help in loss of excess body weight by reducing harmful fat in body.

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  • Do not skip breakfast, include protein in breakfast. Protein helps us to stay full for long and we do not feel hungry often and can avoid binge eating.
  • It is best to avoid sugary syrups and drinks. High sugar content food items
  • Prefer to eat fruits by chewing, than consuming juice
  • Avoid alcohol, alcoholic beverages, carbonated drinks etc
  • Quit smoking
  • Consume enough soluble fiber
  • Prefer food items like oats, brown unpolished rice, multigrain wheat, wheat breads, lentils, vegetables, yogurt, tofu, soya beans, cooking in low oil, eggs in moderation and lean meat
  • Eat mostly whole, not highly processed food
  • Chew food well and eat
  • Drink coffee and tea in moderation
  • Strictly avoid junk food, processed food, ready to eat food
  • Try to consume home cooked food, fresh, warm and cooked within few hours
  • Do consult doctors, dieticians and experts on a calorie management diet
  • Avoid midnight snacking
  • Try to eat approximately same quantity and type of food around fixed times of the day in a routine

Follow and help yourself and share to help others.

 

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Health Care Uncategorized

OBESITY and HEART DISEASE

Obesity is also a cause of heart disease. Excess body weight can lead to a number of lifestyle diseases like high blood pressure, diabetes, too much of bad cholesterol, clogged arteries. It also causes problems like low energy, body pain, mood swings etc.

High blood sugar levels (uncontrolled diabetes), high blood pressure, high level of bad cholesterol and low levels of good cholesterol can be cause of heart related diseases other than clogged arteries.

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People need to monitor their body weight often and take measures to stay within healthy body weight levels.

The BMI (Body Mass Index)

  • BMI is less than 18.5, it indicates one is in the underweight range.
  • BMI is 18.5 to 24.9, it indicates one is in the normal or Healthy Weight range.
  • BMI is 25.0 to 29.9, it indicates one is in the the overweight range.
  • BMI is 30.0 or higher; it indicates one is in the obese range.

One can check the weight in a human body weighing machine and then also measure the height. Online free BMI calculators are available in combinations of Feet, Centimeter, Inches and Kilogram, Pounds etc. Google to find a free BMI calculator and know your BMI. If it is in the obese or Overweight, Underweight ranges work to bring it to normal range.

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Do consider your fitness level, body type, age and select your work out level and frequency. Balanced diet and calorie intake as per your requirement and weight is important. Do consult with trained fitness experts, yoga teachers, dietitians and doctors if you find your BMI is on the upper range of overweight or obese.

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People who are obese and have diabetes, blood pressure, low levels of good cholesterol and high bad cholesterol, pain in legs with little activity need to visit cardiologists for cardiac check up 1-2 times a year to know the condition of their heart. Do consult specialist doctors for diabetes, blood pressure and other health ailments. Along with medicines do make lifestyle changes to keep diabetes, blood pressure and body weight in control.

Live long and live healthy.