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Obesity

Obesity is a complex disease involving an excessive amount of body fat. Obesity isn’t just a cosmetic concern. It is a medical problem that increases your risk of other diseases and health problems, such as heart disease, diabetes, high blood pressure and certain cancers. Obesity is defined as having a body mass index (BMI) of 30 or more. BMI is a calculation that takes a person’s weight and height into account. However, BMI does have some limitations.

Causes of obesity:

  • Eating a poor diet of foods high in fats and calories can leads anyone into obesity.
  • Having an inactive lifestyle.
  • not sleeping enough, which can lead to hormonal changes that make you feel hungrier and crave certain high-calorie foods
  • genetics, which can affect how your body processes food into energy and how fat is stored
  • growing older, which can lead to less muscle mass and a slower metabolic rate, making it easier to gain weight
  • Pregnancy (weight gained during pregnancy can be difficult to lose and may eventually lead to obesity).

The other health risk associated with obesity:

Type 2 diabetes:  The risk of type 2 diabetes increases with the degree and duration of obesity. Type 2 diabetes is associated with central obesity; a person with central obesity has excess fat around his/her waist (apple-shaped figure).

High blood pressure: Hypertension is common among overweight adults. A Norwegian study showed that weight gain tended to increase blood pressure in women more significantly than in men.

High cholesterol: High cholesterol is also related with obesity.

Stroke (cerebrovascular accident or CVA): Obese people have higher change of stroke.

Heart attack. Studies found that the risk of developing coronary artery disease increased three to four times in women who had a BMI greater than 29. Congestive heart failure

Cancer: Obesity is a risk factor for cancer of the colon in men and women, cancer of the rectum and prostate in men, and cancer of the gallbladder and uterus in women. Obesity may also be associated with breast cancer, particularly in postmenopausal women. Fat tissue is important in the production of estrogen, and prolonged exposure to high levels of estrogen increases the risk of breast cancer.

Prevention:

Exercise: You need to get 150 to 300 minutes of moderate-intensity activity a week to prevent weight gain. Moderately intense physical activities include fast walking and swimming. Physical activity can help you maintain a healthy weight and lower your cholesterol and blood pressure levels. Make physical activity a part of each day. Take the stairs instead of the elevator, park a little farther away, walk to the store, or do jumping jacks during commercials

Healthy Diet: Focus on low-calorie, nutrient-dense foods, such as fruits, vegetables and whole grains. Avoid saturated fat and limit sweets and alcohol. Eat three regular meals a day with limited snacking. You can still enjoy small amounts of high-fat, high-calorie foods as an infrequent treat. Just be sure to choose foods that promote a healthy weight and good health most of the time.

Few green vegetable, fruits, nuts and seeds are extremely helpful to reduce the risk of Obesity because they will make you feel full and will decrease the appetite. Regular consumption of foods like Fig Fruit, Chia Seed, Gooseberries/Amalaki, Basil Seeds, Flaxseed, Ashwagandha, Cauliflower, Bitter gourd, Broccoli, Walnuts, Triphala, Fenugreek seed, Peanuts etc. helps you to prevent obesity. They actually help in weight loss and also decrease the appetite.

Avoid sugar and cola: Sugar and cold drinks should be avoided to control weight gain.

Monitor your weight regularly: People who weigh themselves at least once a week are more successful in keeping off excess pounds. Monitoring your weight can tell you whether your efforts are working and can help you detect small weight gains before they become big problems.

There are a few foods we should consume regularly besides our regular meals to prevent obesity:

Chia Seed

Chia Seeds (চিয়া বীজ) are very good sources of fiber and omega-3 fats, along with a number of other nutrients. Chia seeds are extremely rich in fiber, antioxidants and several other nutrients which make them highly nutritious for daily consumption.  “1 ounce (28 gm.) of Chia seeds ( চিয়া বীজ) contains:” Calories: 137 Fiber: 10.6 grams Protein: 4.4 grams […]

Fig Fruit

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Gooseberries/Amalaki(Amla):

Gooseberries /Amalaki (Amla): The Amalaki or Indian gooseberry, commonly known as Amla in Asian sub-continent. Amla is undoubtedly a powerhouse of nutrients. Amla literally means “sour’’ but Amalaki is a great combination of sourness, bitterness and sweetness. Amalaki is a natural remedy long used in Ayurveda. Amalaki contains a number of substances thought to enhance […]

Flax Seed

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Basil Seeds

Basil seeds are extracted from the seeds of Ocium sanctum (Basil) plant which is black in color. The health benefits of basil seeds are numerous. They look similar to sesame seeds but are black. The type that you eat typically comes from sweet basil plants; which is the plant commonly used to season foods. It […]

Ashwagandha

Ashwagandha (অশ্বগন্ধা) is a plant. The root and berry are used to make medicine. Ashwagandha is used for arthritis, anxiety, bipolar disorder, attention deficit hyperactivity disorder (ADHD), obsessive-compulsive disorder (OCD), trouble sleeping (insomnia), tumors, tuberculosis, asthma, bronchitis, menstrual problems, hiccups, and chronic liver disease. It is also used to reduce the side effects of medications […]

Cauliflower

Cauliflower is a cruciferous vegetable that is naturally high in fiber and B-vitamins. Cauliflower is an extremely healthy vegetable that’s a significant source of nutrients. It also contains unique plant compounds that may reduce the risk of several diseases, including heart disease and cancer. Cauliflower is a cruciferous vegetable that looks like a white version […]

Bitter Gourd

Bitter gourd is a vegetable that is relished for its benefits and hated for its bitter taste. It is an excellent source of vitamins B1, B2, and B3, C, magnesium, folate, zinc, phosphorus, manganese, and has high dietary fiber. It is rich in iron and contains twice the beta-carotene of broccoli, twice the calcium of […]

Broccoli

When it comes to great-tasting nutrition, broccoli is an all-star food with many health benefits. While low in calories, broccoli is rich in essential vitamins and minerals, in addition to fiber. Broccoli belongs to the cruciferous vegetable family, which includes kale, cauliflower, Brussels sprouts, bok-choy, cabbage, collard greens, rutabaga, and turnips. If you are trying […]

Walnut

Walnuts have been a beloved food for thousands of years. They grow in a bronzed shell about the size of a golf ball with a seam around the center. Torn apart the shell at the seam, and inside you will find the bumpy, golden brown nut. Walnut skin sometimes has a slightly bitter flavor, but […]

Triphala

Triphala has been used in traditional Ayurveda medicine since ancient times as a multi-purpose treatment for symptoms ranging from stomach sicknesses to dental cavities. ‘’Triphala” literally meaning “three fruits”.  The Three fruits are Amalaki (Indian gooseberry), Bibhitaki, and Haritaki.   Health benefits: Triphala contains a number of antioxidants that perform protective functions in the body. […]

Fenugreek seeds

Fenugreek (মেথি) is an herb used in making medicines. It is a very common ingredient in Indian dishes and often taken as a food supplement. Fenugreek is an interesting herb with various uses and has many potential health benefits. 1 tablespoon of fenugreek(মেথি) seeds contain: Fiber: 3 grams Protein: 3 grams Carbs: 6 grams Fat: 1 gram Iron: 20% of […]

Peanuts

Peanuts are the most common nuts and have a strong nutritional profile. They are an excellent source of plant-based protein, fiber, and many key vitamins and minerals. Along with their healthful nutritional profile, peanuts are a calorie-rich food, so they are most healthful when enjoyed in moderation. 3.5 ounces (100 grams) of raw peanuts contain: […]

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