Obesity pandemic is rapidly spreading all over the world and is a major factor for rising incidence of chronic diseases like diabetes and hypertension. 40% of men and 30% of women are overweight while 25% of men and 27% of women are obese, according to an extensive International study. The obesity survey was conducted on 168, 159 people aged 18 to 80 in 63 countries by INSERM (France health institute) researchers. This is the largest ever study was conducted on Obesity incidence and the results are alarming. The results of the survey were published in the “Circulation”, an American Heart Association journal. Image Courtesy: China.org Researchers took waist circumference as a tool to measure obesity as Waist circumference (Abdominal Adiposity or visceral fat) is more accurate marker of diabetes and heart disease than BMI. More than 30% of men and 50% of women have more than recommended waistlines and are at high risk for diabetes and heart diseases. Canada and South Africa are the top countries in obesity (average BMI IS 29) while Eastern Asia has only 7% obese people. For men, 5.5 inches increase in waist circumference will increase heart disease incidence by 35%. More number of people are becoming obese due to change in lifestyle and eating habits. Obesity pandemic will show severe effects in future due to rise in childhood obesity rates. Government should ban junk food ads and parents should encourage exercise activity in children by controlling TV watching habits. … [Read more...]
Food Obsession: Symptoms and prevention
Over weight or Obese persons want to control their weight. For that they do exercise and observe diet restrictions. After some time, as they want to decrease their weight at fast rate, they develop anxiety and stress. They loose control over food intake due to that stress. This results in Obesity and Over Weight. This condition is called Food Obsession. Signs and Symptoms of food obsession: 1. They compare themselves with others and want to be like them (slim). 2. They cannot control their diet habits. 3. They eat more than the necessary. 4. They set unrealistic goals in weight reduction. 5. They suffer from sleeplessness. 6. They spend more time in exercise. 7. They cannot mingle with others. They suffer from inferiority complex. 8. They check their weight more often. In the beginning, situation is like above. After some time, due to constant mental stress, they eat more food due to loss of control and become over weight (against their wish). But, again they try to become slim; like that the cycle goes on. This vicious cycle results in depression. How to stay away from food obsession: 1. Don’t set unrealistic goals. 2. Don’t go on thinking about food. 3. Eat food only when you are hungry. 4. Exercise as per the time limit. 5. Take the advice of counselor. Please comment on this article. … [Read more...]
Food Craving- Beware of that temptation
Some persons have got no feeling of appetite, but, they still have the desire to eat some sort of food items. This sort of situation is known as “craving”. So, they take either chocolate or ice-cream or pizza or chips and afterwards they obtain some sort of mental satisfaction and jolly mood. Mainly, women prefer to take this sort of “ready to eat foods”, where as men like to have foods prepared at home. 92% of females are showing interest in taking ‘chocolates’’. But tastes may change depending on the moods. Causes for food craving: 1. Anxiety and tension: Craving is more in these types of persons suffering from anxiety, etc. These individuals exhibit keenness to take more sweets and fatty foods. When persons are under stress conditions, some chemicals are released in their brains, and in order to get relief from the stress, they go on eating and obtain calmness. Moreover, they do not take into consideration, the quantity of food they are taking. There after they put on excessive body weight and become obese, within no time. As, the foods containing more carbohydrates, if taken in excess amounts, can not be digested by the body so easily. 2. Hypoglycemia: some times, the blood glucose levels fall into below normal levels and leads to craving. 3. Meal timing: The time schedule between breakfast and lunch or the gap of time between two main meals is five (maximum 6) hours, not more than that under any circumstances. But, if the time -gap is more, it leads to craving. 4. Changing in hormone levels: It is more commonly seen in females (than males). Especially, during pregnancy and also before monthly menstrual cycle periods, the change in hormone levels in females, have effect on their food habits and prone them to eat more. How to control this habit of "craving for food”? 1. Never Miss break-fast or main meals. 2. Take foods (not oily fatty, and sweet food items), containing less calories for every three hours. Prepare the diet-planning, so that the feeling of appetite cannot arise. By taking less amount of food at frequently (not more in quantity at a time), so that the blood glucose levels do not rise and be kept at normal levels. 3. Take foods containing more fiber and also fruits. 4. Take less salt and sugar, otherwise, they create temptation to eat more. 5. Reduce the habit of going to restaurants or fast-food centers. 6. Not stop taking the chocolate or ice-creams or any other food item you like altogether, but take rarely, that is weekly once that too a small piece. 7. After taking some food item, if you wish to have it more, take two glasses of water instead of that food item, as sometimes we mistake thirst for appetite. 8. Do walking or play with children, whenever you feel the sensation of craving. 9. Taste and smelling technique: If you still have the feeling of craving, feel the smell of banana or peppermint. By inhaling the smell of vanilla, the desire of taking sweets will gradually diminish. Continue this for one month; the desire for craving sweets goes away for good. The result is you lose the excess body weight. The golden rule is: "Where there is will, there is a way’’. … [Read more...]
Relation between waist line and Obesity
Researchers say that a quick check around the waist with a tape measure may be a better way of telling, if anybody is at risk of heart disease, than stepping on a scale. People with larger waistlines (even if they are not overweight), are more likely to show the early signs of heart disease, than those with smaller waists. Quote on waist line significance: “Inches are as important as pounds or kilograms (of bodyweight)”. The team of researchers used the methods like, -Magnetic resonance imaging -Electron beam computed tomography scans Several studies showed that-waist size is clearly linked with -Heart attack -Stroke -Heart disease risk. Government of America gave the following guidelines: -Men should aim to have waist of 40 inches (102cm) or less, in circumference, -Women should have 35 inches (89cm) waist line. The researchers found no absolute cut-off but found that “the smaller the person’s waist, the clearer his or her arteries were observed to be.” -High cholesterol level, High blood pressure, Lack of exercise, etc, are other known risk factors for the chances of having early artery clogging. Weight alone does not do early artery clogging, but waist size does have much effect on artery clogging leading to heart ailments. So the golden word is: “the longer the waist line –the shorter the life line.” … [Read more...]
Obesity: Statistics, causes and diseases
Obesity and overweight together constitute as one of the top 10 global health problems as per the recent surveys conducted by the World Health Organization (WHO). Obesity Statistics: 1. Overweight adults in the entire world are: One billion (one hundred crore). 2. Children (under five years of age): more than 22 million. 3. By 2015 approximately overweight persons will be: 2.3 billion (230 Crores). 4. Obese people in 2007: 300 million (30 Crores). 5. By 2015 obese people will be: 700 million (70 Crores). 6. Obesity is a problem not only in developed but also in developing countries, where at present 115 million (11.5 crore), people are affected. Obesity is an abnormal and excessive accumulation of fat mass in the body. Over weight and obesity in adults is calculated as follows: The body mass index (BMI= Body weight(in kg), divided by the square of the height(in meters). "Overweight" in adults is defined as, when BMI is greater than or equivalent to 25 and "obesity’’ as when BMI is greater than or equivalent to 3o. Basic mechanism behind Obesity: The hypothalamus, a region in the brain, regulates food intake and the metabolism process in the body. Lack of balance between calorie intake (over eating) and physical activity (less spending of calories) is the reason for Obesity and Overweight. Then the caloric surplus is converted in to fat and stored in the body as adipose tissue. Overweight and obesity are complex problems depending upon many factors. 1. Genetic factors: The first recessive gene involved in obesity in mice and humans was identified by Prof. Jeffrey Friedman in 1994. Today, five mutations of this gene have been identified. It appears that predisposition to obesity is caused by a complex interaction between at least 250 obesity– associated genes. This would mean that people are not equal in their risk of developing obesity. 2. Nutritional factors (in perinatal period): phenomenon called “Metabolic programming or Metabolic imprinting” during early life ,may modulate later obesity risk. 3. Life style factors: With more number of people consuming energy-densed food and eating often in the day, without hungry, is causing obesity. 4. Sedentary life: Today people are leading sedentary lifestyle than did their hunter-gatherer ancestors. Risks or diseases due to obesity are: 1. Type-2 diabetes 2. Cardiovascular (heart) disease 3. Rising of blood pressure (BP) level 4. Strokes 5. Certain types of cancers, etc. Always keep in mind this golden word: “Longer the waist line- shorter the life line”. Source: Business line. … [Read more...]
What are Trans fats?
Fat is a major source of energy for the body and aids in vitamin absorption both animal and plant-products contain fat. Fats are of two types: 1. Unsaturated fats are beneficial when consumed in moderation. 2. Saturated and Trans fat are harmful to the body. Therefore choose foods low in both saturated and Trans fats for a healthy diet. What are trans fats? Trans fat (also known as Trans fatty acids), is a specific type of fat formed when liquid oils are converted into solid fats by adding hydrogen through process of hydrogenation. This increases stability of flavor and palatability and shelf life of food. The Trans fatty food is unable to break down, So it accumulates in the body causing harmful effects. Foods containing Trans fat: A small amount of trans fat is naturally found in some animal foods such as Butter, Cheese, milk products, Beef and lamb. Other foods containing trans fat are: 1. Some margarine, candies, cookies, Snack foods, French fries, noodles 2. Vegetable shortenings, Fried foods, Backed foods and other processed foods made with hydrogenated Vegetable oils. The Nutritionists advises us a total fat in take of not more than 30 per cent of calories is ideal in the daily in take of food. The World Health Organization (W.H.O.) recommends that trans fat should not be taken in food at all. Harmful Effects due to trans fats: 1. Cardiovascular risk: The primary health risk from trans fat consumption is more risk of Cardiovascular disease. The consumption of trans fatty acids raises levels of LDL (bad cholesterol) and reduces levels of HDL (High Density lipoprotein) which is good cholesterol. 2. It causes the arteries to become clogged and develop heart disease and stroke. 3. There is a growing risk of Type-2 diabetes increase with trans fat consumption. 4.Trans fat may increase body weight and abdominal fat. 5. Trans fat causes liver dysfunction. 6. Trans fat intake is associated with greater risk of infertility of 50 per cent or more. 7. Trans fatty acids adversely affect the immune system in the body by lowering the efficiency of B-cell response and increases proliferation T-cells. 8. Trans fat lowers the amount of the cream in milk from lactating mothers and over all affects the quality of milk available to the infant. 9. Trans fatty acids affect the physiological functions of biological membranes that are critical for cell homeostasis. Some Foods and their tarns fat content is as shown below. 1. Salad and toppings-contains 3 % of Trans fat. 2. Potato chips and popcorn---4% 3. Fried potatoes ---8% 4. Margarine---17% 5. Animal products---21% 6. Cakes, cookies, pies, breads and pizzas---40% Steps to be taken to lower Trans fat in take: 1. Choose vegetable oils (expect coconut and palm oil) for cooking. 2. Limit foods which contain high amount of cholesterol such as liver and meat. 3. Most fish are in lower in saturated fat compared to meat and fish contains Omega 3 fatty acids which protects the heart. Hence fish may be taken in as food. 4. Replace saturated and Trans fat with mono and polyunsaturated fats in the food. 5. Avoid taking hydrogenated oil foods such as Dalda and Vanaspati. Trans fat is not essential and provide no known benefit to human health and more over it causes harm to the human body, hence it is always good not to take trans fat containing food preparations in our diet. Source: The Hindu … [Read more...]
Obesity: Causes and effects on the body
Obesity Statistics: Incidence: As per the W.H.O. report, 30% of the people in western countries are suffering from obesity. Out of the 6 billion people in the world, 1 billion are obese people. The other side of it is 1billion people are without sufficient food and living in poverty. Obesity epidemic is gradually on rise in developing countries also due to fast growing economies. Obesity Causes: 1. Modern life: Due to sedentary habits with little exercise is the main reason behind increased incidence of Obesity. 2. Fast food restaurants: These restaurants are growing in number in leaps and bounds. People are taking more junk and fatty foods. Due to these diet habits, more fat is stored in the body causing obesity. 3. Alcohol causes fatty liver and thereby more fat is stored in the body. Patient becomes obese. The main trouble with many people is they consider obesity as a cosmetic problem rather than disease. But the truth is obesity is a chronic disease due to deposition of more fat in the body. The important thing is over weight is not a disease but obesity is a disease. But the line of differentiation between the two is very thin. 4. Experts opinion: A famous doctor says that obesity simply a bad news for both body and mind. Another doctor says: Asians have more body fat, is not that they eat more but move less. 5. Other Causes of Obesity: A. Increasing affluence B. Little outdoor activity C. Spending more time watching television and playing computer games. 6. Emotions: Can they cause obesity, but how? People tend to eat more, when they are; 1. Upset 2. Anxious 3. under stress 4. Feel boredom. To quell these feelings they eat more. This becomes a vicious cycle. 7. Hereditary: Small parts of the DNA that people inherit from their parents that determine the weight gain in them. These genes do not tell our body how to utilize extra calories. 8. Nutrition and pregnancy: One theory is that when children are under nourished in the womb of their mother, when become adults, they usually develop abdominal fat, even with the normal diet. This put them at greater risk of obesity related illnesses. 9. In Asians: Asians evolved a so called ‘’thrift gene’’ after living for thousands of years under near-famine conditions. Their bodies are, paradoxically, metabolically, efficient to deal with the relative abundance of modern life. It is a genetic trait. Effects of Obesity on the body: Obesity causes following diseases: 1. Diabetes 2. Heart problems 3. Rise in blood pressure 4. Incidence of some cancers is more in Obese people. How to control Obesity: 1. Doing exercise – Walking is the best and simple exercise. 2. Eat more fruits and vegetables 3. Taking less fatty foods.4. Meditation and Yoga 4. Controlling stress and strain … [Read more...]
A-Z about Fat and fatty foods
If excess fat is taken, it is stored in the body. This accumulated fat is the major reason for Obesity and Chronic diseases. Stay away from fast food restaurents. Follow disciplined diet habits. Take diet at regular intervals. A for Apple: If fat is stored around the stomach, the person looks like apple- leads to heart disease. B for Break- fast: Never avoid it. Breakfast is to be taken like a king. C for Cereals: Eat whole grains. The extra fiber prevents cancer of the colon. D for Dairy products: They are rich in Calcitriol hormone which preserves calcium in the body for stronger bones. It also burns more body fat. E for Eggs: Take white part of it, if you are fatty. Otherwise take whole egg which contains more nutrients. F for Fish: Take Salmon or Mackard fish which are rich in Omega -3 acids which are good for heart. G for Green tea: Contains HDL Cholesterol (good Cholesterol) helps in reducing fatty levels in the blood. H for Human Adeno virus: May cause obesity. Solution is washing your hands. I for ice creams: Take sparingly. Otherwise it causes obesity and respiratory troubles in children. J for Junk food: Some say it is an oxymoron. Stay away from fast food. K for Ketogenic diet: It controls high BP and decreases obesity to some extent. L for Lard: It is better to be avoiding it. M for Meat: Red meat is strictly avoided. Chicken is taken in limited quantity. N for Nuts: They contain Trans-fatty acids which are bad for the heart. It is rich in vitamin E. O for Oil: Mono-saturated variety like olive oil is good. Corn and Sunflower oil are also good. P for Prickles: Taking them leads to burning sensation in the stomach. Better to avoid. Q for Quality: Quality of food taken is important not quantity. R for Resvertroll: It is present in grapes. It lowers cholesterol. S for Sugar: Which is white poison: Sugar causes diabetes& obesity, harms the teeth. T for tea: High in flavonoids. Tea can protect the heart. U: Up to date knowledge about health care is essential to every one. V for Vegetables: Dark green vegetables are good for the heart. W for Waist to Hip ratio: If stomach (abdomen) is 1.5 times larger than Hip, it is high risk of diabetes and high B.P. X: As you like eat any thing in limited quantity. Y for Yellow fruits: They contain vitamin A. which is good for healthy skin, eye sight. Example: papaya and mango fruits. Z for Zero – sugar and less calories diet is good. Fasting weekly once is good for health. … [Read more...]
Facts about Fats
Fat in our body is also called lipids. Fat diet is the major cause for Obesity and Over weight. Types of Fats: Fats are 2 types. 1. Saturated fats 2. Unsaturated fats Unsaturated fats are of 2 types. 1. Mono unsaturated 2. Poly unsaturated At normal temperature, saturated fats are in solid form while unsaturated fats are in liquid form. Fate of fat in our body: IS it good to take more fat in our blood? 1 gram of fat gives 9 calories of energy. Usually body takes the necessary energy for its functioning of routine body activities from fruits and cereals etc. Body utilizes fat as a second alternative only. Hence fat accumulates in the body due to non use in the first phase. After entering into stomach, fat is broken down into fatty acids and glycerol. Fatty acids break into fat globules which gives immediate energy. The excess fatty globules again converted to fatty acids and stored under the skin and around certain organs. Some fat converts to glycogen to be utilized for immediate energy. 1 gram of carbohydrate gives 4 calories of energy. So, accumulated fat causes overweight which in turn leads to diseases like 1. Diabetes 2. High blood pressure 3. Bronchial Asthma 4. Bronchitis 5. Skin thickening Fat in males and females: In females, fat is present more in buttocks and thighs. In males, fat is present around umbilicus (abdominal area). Increase in fatty diet is mainly due to fast foods. Take more fruits and green leaf vegetables. Please comment on the article. … [Read more...]
