The Heavy Burden of Excess Weight: Understanding the Health Effects of Overweight and Obesity

Overweight and obesity have become increasingly prevalent health issues worldwide. According to the World Health Organization (WHO), in 2016, over 1.9 billion adults were overweight, and of these, over 650 million were obese. These statistics are alarming and indicate a need for greater awareness and intervention to address this growing health crisis.

The health effects of overweight and obesity are numerous and can significantly impact an individual's overall well-being. One of the most significant health risks associated with excess body weight is an increased risk of chronic diseases, including type 2 diabetes, cardiovascular disease, and certain cancers.

Type 2 Diabetes

Type 2 diabetes is a metabolic disorder characterized by high blood sugar levels, which can lead to serious health complications. Research has shown that being overweight or obese increases the risk of developing type 2 diabetes, with overweight individuals being two to three times more likely to develop the condition than those with a healthy weight.

Cardiovascular Disease

Cardiovascular disease, which includes conditions such as heart disease and stroke, is also strongly linked to overweight and obesity. Excess body weight can lead to high blood pressure, high cholesterol levels, and other factors that increase the risk of developing these conditions. Studies have shown that overweight and obese individuals have a significantly higher risk of developing cardiovascular disease than those with a healthy weight.

Cancer

Certain types of cancer, including breast, colorectal, and kidney cancer, have also been linked to excess body weight. Research has suggested that being overweight or obese can increase the risk of developing these cancers, as well as others.

Other Impacts On Life

In addition to these chronic conditions, being overweight or obese can also impact an individual's quality of life. Excess weight can lead to joint pain, mobility issues, and difficulty performing daily activities. It can also impact mental health, leading to low self-esteem, depression, and anxiety.

Why Managing Overweight Is Important

Preventing and managing overweight and obesity is crucial for maintaining good health. Eating a healthy, balanced diet and engaging in regular physical activity are two key strategies for achieving a healthy weight. Additionally, maintaining a healthy weight can help prevent the development of chronic conditions and improve overall quality of life.

In conclusion, the health effects of overweight and obesity are significant and far-reaching. From an increased risk of chronic diseases to impacts on mental health, excess body weight can have a significant impact on an individual's well-being. It is important for individuals to be aware of their weight and take steps to achieve and maintain a healthy weight through healthy lifestyle choices.

What Is High Blood Pressure Problem And How to Deal With It Right

High Blood pressure (HBP) is a condition in which the blood pressure in your blood vessels is consistently too high. This is also called Hypertension. Normally your blood pressure rises and falls throughout the day. Most of the people in the world have high blood pressure problem but important thing is that many of them don't even know they have it.

Over time, the friction and force of HBP damages the arteries and bad cholesterol forms plaque around the walls of arteries. Due to this the arteries becomes narrower and increases the blood pressure. Under this condition you can get heart attack or stroke.

HIGH BLOOD PRESSURE IS CRITICAL!

1. Your busy lifestyle can be the reason behind your high blood pressure.

2. Bad eating habits are the main reason behind various diseases like cardiovascular and obesity.
3. Oily food, smoking and alcohol intake are not good for your heart.

4. High blood pressure is considered to be a silent killer.

5. Diabetes can also leads to high blood pressure problem.

6. Your physical inactivity can be dangerous for your heart.

7. High blood pressure is also depends on your family history.

BLOOD PRESSURE CHART

SOURCE: heart.org

The above chart shows the range for different conditions. 

DO YOU HAVE HIGH BLOOD PRESSURE PROBLEM:

You should check your blood pressure regularly by a certified medical person. This is the only way you can track your health status. But your check up must be correct and take following steps to avoid getting false readings:-

1. Do not exercise, drink coffee, or smoke cigarettes for 30 minutes before the test.

2. Go to the bathroom before the test.

3. For at least 5 minutes before the test, sit in a chair and relax.

4. Make sure your feet are flat on the floor.

5. Do not talk while you are relaxing or during the test.

6. Uncover your arm for the cuff.

7. Rest your arm on a table so it is supported and at the level of your heart.

HOW CAN YOU DEAL WITH HIGH BLOOD PRESSURE PROBLEM:

1. Don’t smoke or quit smoking immediately. It is harmful.

2. Avoid alcohol or drink less.

3. Go gym and maintain a healthy weight or Body mass index.

4. Eat a healthy diet that is low in saturated and trans fats and rich in fruits, vegetables, whole grains, and low fat dairy products. Eat DASH (dietary approaches to stop hypertension) diet for a good health.

5. Reduce the sodium intake by taking low sodium diet. Its is good for your health.

6. Increase your potassium intake by eating potassium rich foods. 

7. Increase your physical activity by going gym regularly. Do aerobic and cardio exercises more often.

8. If your doctor prescribes you medicine then take the way they tell you.

9. Get enough sleep properly.

"Sodium is an important ingredients in your body to controls blood pressure levels. Your kidneys help to balance fluid and sodium levels in the body. Kidney uses sodium and potassium to remove excess fluid from the blood as urine. Due to increase in sodium levels in the body, blood vessels retain more fluid. This increases blood pressure in the blood vessels."

BOTTOM LINE:

By adopting a healthy lifestyle, you can keep your blood pressure in a healthy range. Change in your diet like reducing sodium and increase in potassium rich food will help you manage your blood pressure. Do more physical activities like bicycling, running, swimming etc to keep your weight in control. Avoid taking alcohol and quit smoking forever. Do regular check up. 


References:
1. heat.org
2. www.nhlbi.nih.gov


READ MORE :
1. Best Tips To Get Relief From Hypertension
2. Easy Way To Control Your High Blood Pressure

What is Obesity and How To Avoid It?

Obesity has become a common problem and spreading fast among every age groups. If you gain excess body weight which may put a negative effect on your health then you are under obesity attack. 

How do you confirm that you are obese or not? To confirm this, first check your body mass index (BMI). If your BMI index is between 25 and 29.9, you are considered overweight. In other words, if your body weight is at least 20% higher than it should be, you might be obese.

You can check your BMI here. Following is the Body Mass index (BMI) category:-

Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater

Now you are clear about body mass index and you might have checked your BMI. If you are under normal weight category then its ok but if your BMI is greater than 29.9 then you need to pay attention to your weight. You should avoid become obese because it can bring you nothing but the diseases.

Obesity increases the likelihood of various diseases, like heart disease, type 2 diabetes, obstructive sleep apnea, certain types of cancer, and osteoarthritis. Overall, you can say that obesity reduces the life expectancy.

What are the causes of Obesity?

There are different factors which affects obesity. Unhealthy lifestyle has greater contribution to make you obese. Following are the other causes of obesity:-

• Eating more kilojoules (energy) than you need can add up the extra fat to your body.

• Reduction in physical activity due to your desk job, sitting in front of computer and TV, drive car even for a small distance etc.

• It is found that the people with lower education and income level likely to be more obese because they have less opportunity to eat healthy foods.

• Obesity can be caused due to genetics factor. If your parents are overweight than it may be possible that you have risk of obesity.

• No or poor nutrition and low birth weight can make you obese in the later part of your life. There is convincing evidence showing that breastfeeding infants compared with formula feeding is associated with a reduced risk of becoming obese.

How to avoid obesity?

Obesity is harmful to you and linked with the overweight. There are many health conditions which may arise due to your overweight like hypertension, heart disease, diabetes etc. But you can avoid and control this problem.

Here are the methods to deal with obesity:-

Physical Exercise

Exercising regularly is the key to getting rid of obesity. Obesity makes you lazy and you feel distracted in any work. 

Experts recommended at least 30 minutes of exercise on regular basis to remain fit.

Start from body stretching exercises and controlling your breath. Do not stretch your body too much. Do exercises regularly and daily. You can take a day break.

You can start with the moderate intensity exercises like walking, jogging, swimming and tennis. If you can increase the intensity slightly then high knees, Burpees, push-up on knees are the good exercises to start.

Eat Healthy Food

With regular exercise, eating healthy is also very important. First of all, avoid all the junk foods and the food which uses oil to prepare. Oily food is the main reason of weight gain because it increases fat in the body. Eat fruits and vegetables more. Eat salad regularly, it has fibers.

Drink lemon water early in the morning is good for your stomach.

Healthy Food includes:-

• Fat-free and low-fat dairy products, such as low-fat yogurt, cheese, and milk. 

• Whole-grain foods, such as whole-wheat bread, oatmeal, and brown rice. Other grain foods include pasta, cereal, bagels, bread, tortillas, couscous, and crackers. 

• Fruits, which can be fresh, canned, frozen, or dried. 

• Vegetables, which can be fresh, canned (without salt), frozen, or dried. 

• Protein foods, such as lean meat, fish, poultry without skin, beans, and peas. 

Drink plenty of water throughout the day. While eating healthy food and avoiding oily food, take care of your nutrition intake. If necessary, take food supplements like Omega-3.

Be Active and Think Positive

Positive thinking about yourself and around you make you happy. It will have positive impact on your health. Be active all the time. Involve yourself in your daily activities. Think positive and try not to get tense under difficult situations.

Make a list of your works and complete those which have the highest priority.

This makes you feel great and you can focus on your diet. A healthy diet with regular exercise and positive thinking can help you to get rid of obesity.