Obesity is not a disease, but a lifestyle disorder that has emerged from the choices we make in terms of what we consume and how much we exercise.
It is a challenge that has been evolving rapidly in recent years and is now ranked among one of the primary causes of preventable deaths across the globe. What's surprising is that 50 years ago, there was no disease as obesity, presumably because at the time individuals led more active lives, and did not have access to the high-calorie, processed foods that we have at present.
Decoding the Primary Causes of Obesity
One of the primary reasons for this disorder in the current generation is the absence of physical work on a day-to-day basis, individuals have become increasingly lethargic.
Another major cause for a considerable surge in obesity rates is unorganized eating habits. There is not adequate awareness about the nutritive value of the meals we consume, and individuals usually eat without considering the effects on their health.
Today, individuals frequently consume more calories than their body requirements, resulting in weight gain and gradual obesity. However, despite the significant challenges that our current lifestyle and obesity pose to our health, they can be overcome by following these simple strategies in our day-to-day life:
Keep your Calorie Intake in Check
To combat obesity, we must comprehend that our calorie intake should be proportional to our physical activity. This implies that we need to lead more active lives and consume meals that are nutritious and healthy. A healthy lifestyle is built on two pillars- Good nutrition and regular exercise. Disregarding either of these pillars will negatively influence our overall health.
Aim for Natural Weight Loss
It is also essential to note that the emphasis should be on natural weight loss strategies rather than opting for cosmetic surgeries like liposuction. While these surgeries may yield temporary results, they can be detrimental in the long run. Rather, we must focus on weight loss techniques that are sustainable and healthy.
A Proficient Fitness Coach Can do Wonders!
Another important element of fighting obesity is picking a fitness coach who has the required knowledge and expertise. Here, it gets crucial to understand the difference between a trainer and a teacher. While a host of individuals in the market claim to be fitness coaches, they lack the essential qualifications and experience. Hence it gets pivotal to shortlist a coach who possesses the necessary experience to advise us on the right path.
Make Sustainable Changes in your Lifestyle
One of the most efficacious methods to fight obesity is to enlighten ourselves about the significance of healthy living. We need to be conscious of the nutritional value of the food we consume and comprehend the impact of our choices on our health.
A result-yielding strategy here would be to make short, sustainable changes in our lifestyle. For instance, we can begin by making minor changes in our diet, like lowering the intake of high-calorie, processed foods and increasing the consumption of fruits and vegetables. We can also begin by including more physical activity into our daily routine, such as walking or cycling to workplaces.
By encouraging healthy lifestyles and making healthy choices easier, we can prevent and address obesity, enhance overall health outcomes, and lessen the burden on healthcare frameworks. (Aminder Singh, Fitness Guru and founder of Team Aminder)
Read More►Lifestyle Changes Help to Prevent Kidney Diseases: Experts
By making changes in lifestyle, kidney diseases cannot only be prevented but also controlled in their early stages, said experts.
Himanshu Verma, Head of the Department of Nephrology at Delhi's Safdarjung Hospital, said in his presentation that the process from kidney disease to kidney failure happens in five stages.
"But it is possible to completely overcome the disease in the first and second stages. For this, first of all, it is necessary to have awareness among the patients so that the disease can be identified in the initial stage itself."
According to him, keeping the body mass index (BMI) between 20-25, walking 30 minutes a day and at least five days a week, changing lifestyle, and reducing the consumption of pain-relieving medicines, among other precautions, are effective in controlling the disease in the initial stage.
Patients with diabetes and high blood pressure would be at the highest risk of kidney disease. "This risk can be much higher for people over 60 years of age with any of these diseases."
The experts also talked about alternative treatment methods of ayurveda like Neeri KFT, a traditional ayurvedic polyherbal formulation that has been found to be effective in regulating functions of at least six genes variants causing kidney dysfunction.
In concluding remarks, Sanchit Sharma, Executive Director, of AIMIL Pharma, said the nine-day-long program experts discussed extensively how to avoid kidney diseases and how to manage them.
"This discussion shows that no standards can be fixed to prevent the disease but a dynamic approach needs to be adopted," he said.
Studies have warned that the prevalence of chronic kidney disease in India is on the rise among those dealing with chronic diseases like diabetes, high blood pressure, and heart disease.
Read More►Debunking 5 Common Diabetes Myths
Among the many benefits of maintaining heart health include the ability to live a long life, relieve symptoms of depression, and reduce the chance of dementia. According to a proverb, "With a healthy heart, the beat carries on." The path to a healthy heart is broken down by Luke Coutinho, Holistic Nutrition and Lifestyle - Integrative and Lifestyle Medicine, Founder of You Care.
Tips to Keep Your Heart Healthy
Emotional Health: Today emotional health is a no.1 priority for better heart health. Negative emotions and thoughts stimulate the flight and fight response which results in the production of cortisol. Elevated levels of cortisol are known to also elevate blood pressure, heart rate, and inflammation, all of which can harm heart health. Invest more time in healing yourself emotionally through yoga, pranayama, meditation, visualization, laughter, positive affirmations, etc.
Vitamin Breathing: One deep inhale and exhale is all it takes to calm your mind and heart. Deep breathing is known to shift our body from a state of fight and flight to a state of rest and digestion almost instantly. This makes a regular practice of deep breathing an extremely heart-healthy habit.
Anti-Inflammatory and Antioxidant-Rich Foods: The main reasons behind heart attacks are not cholesterol but inflammation and oxidative damage in the heart, blood vessels, endothelial lining, arteries, etc. Inflammation and oxidative damage are caused by the free radicals from the food that we eat, the air that we breathe, and several lifestyle choices that we make. Foods like turmeric, ginger, garlic, and black pepper - are potent foods to curb inflammation. Additionally, eat an array of differently colored fruits and berries when they are in season.
Prioritize Sleep: Poor sleep or lack of sleep can be destructive to our heart health. This is because when we sleep, the heart gets a break and works lesser. The heart is a muscle and it requires recovery. Lack of sleep also increases insulin resistance, blood pressure, and inflammation.
Stay Active: Sitting excessively is like smoking. Make sure you are physically active throughout the day. The risks of heart attacks are more in people who live inactive lifestyles. Walking, yoga, Zumba, and trekking are extremely beneficial exercises for the heart.
Cut Out Smoking: Both active and passive smoking is toxic to the heart. Smoking contributes to both oxidative damage and inflammation in the body. The chemicals emitted from cigarette cause plaque build-up in the arteries. It also depletes several vitamins and minerals and hardens the arteries.
Get more raw food in your diet for its fiber and antioxidant intake.
10 foods that will help your heart stay young and healthy
Good Quality Oils: like coconut oil, pure A2 Gir cow ghee, and mustard oil help boost good cholesterol and fight inflammation.
Omega 3-Rich Foods: Omega 3 fatty acid is an important and extremely healthy fatty acid for the heart. It helps in curbing inflammation, heals arterial walls, and boosts HDL while lowering LDL. E.g.: fatty fish, flax seeds, walnuts, and chia seeds to name a few.
Beetroot: for its ability to act as a vasodilator and high antioxidant content.
Garlic: for its inflammatory and bad cholesterol-lowering properties. It also acts as a natural blood thinner.
Organic Tea (black, white, oolong, matcha): for its high antioxidant content, especially EGCG. Also, research now finds that it holds potent cholesterol-lowering properties and can prevent plaque build-up in the arteries.
Fruits Like Grapes, Pomegranate, and Berries: for their high antioxidant content.
Vitamin E-Rich Foods: for their ability to curb inflammation, fight free radicals, cell repair, and heal arteries. It's a must-have for people who are exposed to cigarette and industrial pollution. E.g.: sunflower seeds, unsalted peanuts, avocados, almonds, and sesame.
Magnesium-Rich Foods: for their ability to boost cardiac muscle health, and blood pressure. E.g.: all nuts and seeds, green leafy vegetables, cacao.
Potassium-Rich Foods: plays a role in every heartbeat. It manages blood pressure, and cardiac muscle contractions and keeps the heart rhythm steady. E.g.: banana, avocados, pumpkin.
Vitamin K-Rich Foods: for high antioxidant properties and preventing calcification of arteries. E.g.: green leafy vegetables, broccoli, prunes, avocado.
Foods to Avoid
Refined Sugar and Refined Carbohydrate Intake: Both of them can contribute to inflammation, spike blood sugar levels and thus increase the risk of a heart attack. Also, excess of both could lead to elevated triglyceride levels. On the other hand, complex carbs like dosas, idlis, rotis, hand-pounded rice, etc are all healthy carbs and can be included in your diet for good health and preventing the risk of a heart attack. People who give up on such complex carbs end up being deficient in Vitamin K2 - which can result in the calcification of arteries.
Refined Salt: Refined salt and MSG can create inflammation in the body, elevate blood pressure and cause water retention thereby burdening the kidneys. One can opt for Himalayan pink or rock salt after they keep their health professional in the loop.
Refined Oils: Refined vegetable oils are rich in omega-6 fatty acids. Omega 6 is harmful to health as it leads to inflammation and oxidative stress in the body.
Processed and Packaged Foods: Processed and packaged foods too are causative to increased rates of heart attacks and stroke. This is again because this packaged and processed food is prepared with low-grade refined oil which increases oxidative damage and inflammation in the body.
Excessive Tea and Coffee, Alcohol: Overconsumption of tea, and coffee can aggravate or cause acidity and inflammation, more so if the beverage contains sugar, cream, and other additives. Alcohol too can raise bad cholesterol, cause inflammation and elevate blood pressure.
Read More► Walnuts For A Healthy Heart
A team of doctors from premier health research institute All India Institute of Medical Sciences (AIIMS) here has found that anti-diabetic ayurvedic drug BGR-34 is effective in cutting down obesity along with improving metabolism mechanisms of the patient afflicted with the chronic disease.
Led by Sudhir Chandra Sarangi, Additional Professor, Department of Pharmacology AIIMS, the team reached this conclusion following a study spanning three years.
Comprising a range of ingredients from medicinal plants, this drug has been developed after an intensive research by the Council for Scientific and Industrial Research (CSIR) and is being marketed by the AIMIL Pharmaceuticals.
The study was aimed to investigate whether BGR-34 was effective on its own or along with other allopathy drugs and if yes then at what level.
The results were encouraging. It found that the herbal drug was enough not only in reduction of fasting blood sugar through modulation of hormonal profile along with a significant body weight reduction but there were other benefits also.
The drug also modulates hormonal profile, lipid profile and triglyceride level while bringing down leptin mark which is effective in controlling fat.
Triglyceride in excess quantity is harmful for the health as it is a bad cholesterol.
Similarly, controlled lipid profile keeps heart diseases at bay while disturbance in hormonal profile can result in poor sleep, noted the authors about the research based on various health parameters.
In contrast, modulation of hormonal profile was found to be significant, resulting in increased insulin level.
The study initiated in March 2019 will soon be published in a research journal.
Sanchit Sharma, Executive Director of AIMIL Pharmaceutical, said that herbal-based ayurveda medicines are finding huge acceptance among people who are more keen into taking preventive health measures in the backdrop of rising non communicable diseases due to lifestyle changes among others.
"To cater to this increasing demand, the government too has taken various measures to boost the availability of these products based on time-tested medicinal plants as immunity boosters," he added.
In fact, yet another study published in the latest edition of Serbian Journal of Experimental and Clinical Research on Sciendo scientific platform has found that BGR-34 can help lower sugar level within three months and also exert a powerful antioxidant action to prevent complications of the diabetes which is on the increase in the country.
Also, Read in hindi► आयुर्वेदिक दवा बीजीआर-34 मोटापे और मधुमेह में प्रभावी - एम्स स्टडी
न्यूयॉर्क: जिन लोगों को नॉन-अल्कोहलिक फैटी लीवर डिजीज (एनएएफएलडी) है, उनमें लीवर में फैट सेल्स का निर्माण होता है, उनमें डिमेंशिया का खतरा अधिक होता है। एक नए अध्ययन में ये बताया गया है। एनएएफएलडी लीवर की आम बीमारी है, जो दुनिया की लगभग 25 प्रतिशत आबादी को प्रभावित करती है। रोग यकृत कोशिकाओं में वसा के संचय से लीवर की सूजन और लीवर सिरोसिस तक बढ़ सकता है।
अत्यधिक शराब का सेवन फैटी लीवर का कारण बन सकता है, वहीं एनएएफएलडी मोटापे और संबंधित स्थितियों जैसे उच्च रक्तचाप या टाइप 2 मधुमेह के कारण भी हो सकता है।
जर्नल न्यूरोलॉजी में प्रकाशित अध्ययन से पता चला है कि एनएएफएलडी वाले लोग जिन्हें हृदय रोग भी है या जिन्हें स्ट्रोक हुआ है, उनमें डिमेंशिया का खतरा और भी अधिक हो सकता है।
जिन लोगों को लीवर की बीमारी नहीं है, उनकी तुलना में एनएएफएलडी वाले लोगों में डिमेंशिया की दर 38 प्रतिशत अधिक है।
मस्तिष्क में अपर्याप्त रक्त प्रवाह के कारण होने वाले डिमेंशिया को देखते हुए, शोधकर्ताओं ने पाया कि एनएएफएलडी वाले लोगों में लीवर की बीमारी वाले लोगों की तुलना में 44 प्रतिशत अधिक दर थी। शोधकर्ताओं ने हालांकि अल्जाइमर रोग नहीं पाया।
लीवर की बीमारी वाले लोग जिन्हें हृदय रोग भी था, उनमें डिमेंशिया का 50 प्रतिशत अधिक जोखिम था। जिन लोगों को लीवर की बीमारी और स्ट्रोक था, उनमें डिमेंशिया का खतरा 2.5 गुना अधिक था।
स्वीडन में करोलिंस्का इंस्टीट्यूट के यिंग शांग ने कहा, "हमारे अध्ययन से पता चलता है कि गैर-मादक वसायुक्त यकृत रोग डिमेंशिया से जुड़ा है, जो मुख्य रूप से मस्तिष्क में किसी प्रकार की चोट से हो सकता है।"
"ये परिणाम इस संभावना को उजागर करते हैं कि लीवर और हृदय रोग एक साथ होने पर इसके उपचार से डिमेंशिया का खतरा कम हो सकता है।" (एजेंसी)
यह भी पढ़े► हीमोफिलिया के मरीजों की जीन थेरेपी से रक्तस्राव में आएगी कमी
People with Type 2 diabetes, heart disease or stroke have double the risk of developing dementia, finds a study.
Type 2 diabetes, heart diseases (ischemic heart disease, heart failure or atrial fibrillation) and stroke, so-called cardiometabolic diseases, are some of the main risk factors for dementia.
The presence of more than one cardiometabolic disease accelerated the speed of cognitive decline and doubled the risk of cognitive impairment and dementia, expediting their development by two years. The magnitude of the risk was increased with a greater number of diseases, revealed the study published in the journal, Alzheimer's & Dementia: The Journal of the Alzheimer's Association.
Prevention of diabetes and cardiovascular disease could therefore be a strategy for reducing dementia risk, suggest researchers from Karolinska Institutet in Sweden.
"In our study, the combinations of diabetes/heart disease and diabetes/heart disease/stroke were the most damaging to cognitive function," said Abigail Dove, doctoral student at the Aging Research Centre, at the Institute.
However, individuals who had just one cardiometabolic disease did not display a significantly higher risk of dementia.
"This is good news. The study shows that the risk only increases once someone has at least two of the diseases, so it's possible that dementia can be averted by preventing the development of a second disease," he added.
Dementia develops slowly over decades. It first manifests as gradual cognitive decline that only shows up in cognitive tests. It then degenerates into cognitive impairment in which the individual notices their failing memory but can still look after themselves, and finally into full-blown dementia.
The researchers extracted data on a total of 2,500 healthy, dementia-free individuals over the age of 60 living on Kungsholmen in Stockholm. The participants were then followed for 12 years with medical examinations and cognitive tests in order to monitor changes in cognitive ability and the development of dementia.
The correlation between cardiometabolic diseases and the risk for dementia was stronger in the participants who were under 78 years old.
"We should therefore focus on cardiometabolic disease prevention already in middle age, since the risk of cognitive failure and dementia appears higher among those who develop a cardiometabolic disease earlier in life," Dove said. (agency)
Read More► Poor Sleep May Worsen Lung Disease More Than Smoking: Study
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