DEPARTMENT OF NUTRITION & DIETARY
Overweight and Obesity
Facts
- Globally, there are more than 1 billion overweight adults, at least 300 million of them obese.
- Obesity and overweight pose a major risk for chronic diseases, including type II diabetes, cardiovascular disease, hypertension and stroke, and certain forms of cancer.
- The key causes are increased consumption of energy-dense foods high in saturated fats and sugars, and decreased physical activity.
Why is this happening?
The rising epidemic reflects the profound changes in society and in behavioral patterns of communities over recent decades. While genes are important in determining a person's susceptibility to weight gain, energy balance is determined by calorie intake and physical activity. Thus societal changes and worldwide nutrition transition are driving the obesity epidemic. Economic growth, modernization, urbanization and globalization of food markets are just some of the forces thought to underlie the epidemic. As incomes rise and populations become more urban, diets high in complex carbohydrates give way to more varied diets with a higher proportion of fats, saturated fats and sugars. At the same time, large shifts towards less physically demanding work have been observed worldwide. Moves towards less physical activity are also found in the increasing use of automated transport, technology in the home, and more passive leisure pursuits.
How do we define obesity and overweight?
The prevalence of overweight and obesity is commonly assessed by using body mass index (BMI), defined as the weight in kilograms divided by the square of the height in metres (kg/m2 ).
· A BMI over 25 kg/m2 is defined as overweight,
· and a BMI of over 30 kg/m2 as obese.
· People with a BMI below 18.5 kg/m2 tend to be underweight.
The extent of the problem
Childhood obesity is already epidemic in some areas and on the rise in others. An estimated 22 million children under five are estimated to be overweight worldwide.Obesity accounts for 2-6% of total health care costs in several developed countries; some estimates put the figure as high as 7%.
How does excess body fat impact health?
· adverse metabolic effects on blood pressure, cholesterol, triglycerides and insulin resistance.
· The non-fatal, but debilitating health problems include respiratory difficulties, chronic musculoskeletal problems, skin problems and infertility.
· The more life-threatening problems fall into four main areas: CVD problems; conditions associated with insulin resistance such as type 2 diabetes; certain types of cancers, especially the hormonally related and large-bowel cancers; and gallbladder disease.
· The likelihood of developing Type 2 diabetes and hypertension rises steeply with increasing body fatness. This disease now affects obese children even before puberty.
· Approximately 85% of people with diabetes are type 2, and of these, 90% are obese or overweight.
· Raised BMI also increases the risks of cancer of the breast, colon, prostate, endometrium, kidney and gallbladder.
· contribute significantly to osteoarthritis, a major cause of disability in adults.
· Although obesity should be considered a disease in its own right, it is also one of the key risk factors for other chronic diseases together with smoking, high blood pressure and high blood cholesterol.
What can we do about it?
Effective weight management for individuals and groups at risk of developing obesity involves a range of long-term strategies. These include prevention, weight maintenance, management of co-morbidities and weight loss. They should be part of an integrated, multi-sectoral, population-based approach, which includes environmental support for healthy diets and regular physical activity.Key elements include:
- Promoting healthy behaviors to encourage, motivate and enable individuals to lose weight by: - eating more fruit and vegetables, as well as whole grains;
- engaging in daily moderate physical activity for at least 30 minutes;
- cutting the amount of fatty, sugary foods in the diet;
- moving from saturated animal-based fats to unsaturated vegetable-oil based fats (In allowed quantities)
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YOUR HEALTH IS IN YOUR HANDS
Achieving and maintaining health is an ongoing process. Personal health depends partially on one's active, passive, and assisted observations about their health in their everyday life. Wellness is "the science and art of preventing disease, prolonging life and promoting health through the organised efforts” through eating right, keeping fit, sleeping well and overall being Healthy.
1. EAT RIGHT
A healthy diet is one that helps maintain or improve health. Good Health is dependent largely on Nutrition. It is important for the prevention of many chronic health risks such as: Obesity, heart disease, diabetes and cancer. A healthy diet involves consuming appropriate amounts of all nutrients and an adequate amount of water. Nutrients can be obtained from many different foods.
WHAT MAKES A BALANCED DIET
· Energy giving carbohydrates: cereals and sugars like rice, bread, sweet potato, banana, sugarcane, honey.
· Body building proteins: milk, cheese, dhals, beans, nuts, non vegetarian foods.
· Energy dense fats: cheese, butter, oils, nuts and oilseeds.
· Vitamins and minerals: vegetables, fruits, milk and milk products.
· Water: 10-12 glasses of water to keep the body hydrated and to detoxify the system.
HEALTHY EATING GUIDELINES:
· Do not skip meals. Eat meals and snacks at regular timings everyday.
· Eat a large breakfast, a medium lunch, a small dinner
· Eat slowly, chew food properly.
· Eat high fibre food such as fruits, vegetables, whole grains and beans.
· Use salt and sugar in moderation.
· Use little oil to cook and on low flame.
· Do not heat the leftover oil repeatedly.
· Limit intake of calorie dense food like sweets, fast food, refined food and processed food.
· Include more of vegetables, fruits, salads, sprouts, and healthy snacks.
· Avoid over eating to prevent overweight and obesity.
· Drink water in adequate amount [2-3 liters/day] and beverages [coffee, tea] in moderation.
· Avoid/limit alcohol intake.
· Avoid smoking.
BENEFITS OF HEALTHY DIET:
· Provides good nutrition.
· Improves body functions.
· Strengthens immune system.
· Prevent and treat lifestyle diseases
· Feel energetic
· Manage your weight
2. KEEP FIT
Physical exercise helps you in developing and maintaining physical fitness. It also improves alertness and overall health. It gives strength to your muscles, and helps in maintaining a healthy weight. Frequent and regular physical exercise boosts up your immune System and helps to prevent various diseases. Moreover, exercising prevents depression and improves mental health. Doing exercise keeps you flexible and it also increases your strength and stamina.
· Put family first. (Time with family is priceless)
· Take a walk. (Our legs are meant to move us, so move)
· Reduce and manage stress. (Stress kills, so avoid it or deal with it)
· Have a purpose. (Be excited when you wake up each morning)
· Get outdoors. (We came from nature, go back for a visit)
· Be grateful. (Appreciate what you got and you will get more)
· Have fun. (Do things that you enjoy)
· Maintain a healthy body weight. (Move more, eat less)
· Do regular exercise. (Push and pull heavy things)
· Drink plenty of water. (It's the basis of all living things)
· Learn new things. (You live, you learn)
· Choose something you like to do, make sure it suits you physically.
· Change your routine, walk, biclycle, dance, racket sport or clean your home.
BENEFITS:
· Reduces risk of heart disease, high BP, osteoporosis, diabetes and obesity.
· Helps build and strengthen bones, muscles and promote good bone density.
· Keeps joints, tendons, ligaments flexible which makes it easier to move around.
· Reduces some effects of ageing.
· Promotes mental health and treats depression.
· Helps releive stress and anxiety.
· Increases your energy and endurance.
3. SLEEP WELL
Nothing is more frustrating than not being able to sleep. Tossing and turning. Your mind is racing,
going over everything that happened today. Night noises keep you awake. What can you do? There
are things you can do to sleep well.
Make breakfast your heaviest meal of the day: heavy meal late in the day, will make your body work harder to digest it while you're trying to go to sleep.
Cut back on the sleep robbers: Nocaffeine including colas, chocolate, tea, and some medications late in the evening. Refrain from drinking alcohol within 3 hours of bedtime.
Exercise earlier in the day: If you start doing aerobics right before bed time, nerve-stimulating hormones will be released and will raise your body's core temperature, preventing you from falling asleep. Exercise--but do it earlier in the day.
Take a nap: It's okay to nap, especially if you didn't sleep well last night. Research has found that people who nap for 15 minutes feel more alert and less sleepy, even after a bad night's sleep.
Move the television out of your bedroom: Your bed and bedroom are for sleep. No reading. No talking on the telephone. No worrying.
Create a sleep schedule and stick to it: You put together a de-stressing schedule. Now, go for your sleep schedule. You may not be able to go to bed at the same time every night, but you can establish a regular wake-up time even on weekends. Maintain 6 – 8 hours of sleep daily.
Watch your nighttime posture: For a restful night, try these strategies. Relieve lower-back pressure by putting a pillow under your knees. The pillow comfortably flexes your lower spine. Use a pillow that is low enough to support your head without flexing your neck, to avoid neck and shoulder aches.
Take special measures when you're on the night shift: You weren't designed to work the night shift, or rotating shifts, but you may have no choice. So, here are some tips for when you must work while everyone else is asleep. Use bright lights to mimic daylight, to keep you awake. If you can't sleep when you get home in the morning, don't force it. Wait till you feel sleepy.
Swarupa Kakani
Chief Nutritionist & HOD,DIETARY
Sagar Hospitals
Jayanagar, Bangalore
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DEPARTMENT OF YOGA
The Department of Yoga at Sagar Hospitals launched a Certificate Course in “Yoga Therapy” based on syllabus scientifically evolved and designed by experts in the field in 2011. It was two-month Certificate Course held at the hospital premises in Jayanagar. Classes were conducted every Sunday from 9 am to 1 pm.
The course includes various asanas to help relieve migraine, backache, arthritis, asthma, recurrent cold and obesity besides cardiac ailments, reproductive and digestive problems. Meditation and relaxation techniques will also be part of the course.
Training for advanced yogasanas and advanced program is offered at the department including body purification methods .
Course includes : Theory and Practicals
Theory :
Basic Anatomy and Physiology
Signs and Symptoms of diseases
Body purificatory methods ( Shat kriyas)
Principles of Yoga therapy
Practicals :
Asanas ( Indication and Contra-indications)
Pranayama ( Indication and Contra-indications)
Relaxation (IRT, QRT, DRT)
Meditation techniques
'FRESH BATCH BEGINS ON 9TH JANUARY 2011'
For further Information and Enquiries, contact
Dr. Tina M. on 9945194712 or call Sagar Hospitals on 080-42888888 Extn:8429.
For digital media related queries contact:
Sr.Manager,Digital Marketing & Media ,Mr.Ghosh , email: srmgr.dm@sagarhospitals.in
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Maintaining a healthy level of fitness is all part of staying well during pregnancy. We know that exercise can help prevent problems such as pre-eclampsia or gestational diabetes (Dempsey et al 2005). Reduces pregnancy related stress ,Decrease length of labour, Reduce the risk of obesity later, Reduce physical discomfort, Increase energy, Exercise can improve your general mood and self-image, and you may find that a workout during the day helps you to sleep better at night
Under the Guidance of Dr.Asha Nayak(HOD, Physiotherapy department )
DEPARTMENT OF PHYSIOTHERAPY
This article contains information about physical, emotional and other changes. It can be Interesting for moms and dads- to-be.
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You are pregnant. And now What?
When you become a parent you experience a great joy, the feeling of holding your baby is the sweetest feeling of all. With the joy of having a baby, also comes the deep sense of responsibility and the concern about your baby's well being. It is a whole new world. A world of new emotions like, disbelief, acceptance, joy, fears. Try not to be scared, even though at no stage in your life you'll face as many as physical, emotional and social changes during journey of pregnancy. It is really a wonderful experience! It results with birth of another human being. Your daughter or your son!. It is a born of word like “mom” and “dad”. As we all know“ extreme cheerfulness comes along with tear in our eyes’.
Being a physical therapist in women’s health, I would like to warn you for different type of pain & discomfort during your pregnancy. Exercise & posture awareness can help to relieve many common pregnancy discomforts, including backache, swelling, constipation and many more. Regular exercise can help you to cope with the physical and mental demands of being pregnant, and prepare you for the rigors of labor (Clapp et al 2002, Berk 2004, Hatch et al 1998).
If you exercise during your pregnancy, you'll find it a lot easier to deliver when the time comes. Exercise will help your body strengthen up, which will make it very easy on you when you go into the delivery room. Women who don't exercise find it much harder when the time comes to give birth. Exercising during pregnancy is one of the best things you can do for yourself and for your unborn baby.
Pregnancy can be a stressful time, It's completely normal to feel stressed and anxious during pregnancy - all those hormones rushing about, the fact that your life is changing in a profound way or even concerns about the baby's health.
When you are stressed, your body makes physical and chemical changes to protect itself. If mum feel calm, relaxed and happy these feelings will be passed on to the baby.
When you are stressed, your body makes physical and chemical changes to protect itself. If mum feel calm, relaxed and happy these feelings will be passed on to the baby.
Scientists in England have shown that mothers transmit their anxiety to the baby in the womb as early as 17 weeks into development. Stress levels in the baby (measured by an increase in the hormone cortisol) start to rise and fall in line with those of the mothers' even at this early age.
Exercise releases chemicals/endorphins into the bloodstream & reduces the cortisol hormone level, and those endorphins are a natural pain reliever. Light to moderate exercise during pregnancy is usually recommended by doctors.
Maintaining a healthy level of fitness is all part of staying well during pregnancy. We know that exercise can help prevent problems such as pre-eclampsia or gestational diabetes (Dempsey et al 2005). Reduces pregnancy related stress ,Decrease length of labour, Reduce the risk of obesity later, Reduce physical discomfort, Increase energy, Exercise can improve your general mood and self-image, and you may find that a workout during the day helps you to sleep better at night
In a recent study it was discovered that moms who exercise until the last day will have a 30% shorter labor, and about 65% of exercising moms deliver in less than 4 hours. (Boscaglia et al 2003).
You'll find it easier to control your weight gain if you exercise. This benefit continues after your baby is born, making it easier for you to get back into shape. (Clapp et al.)
You'll find it easier to control your weight gain if you exercise. This benefit continues after your baby is born, making it easier for you to get back into shape. (Clapp et al.)
Being pregnant doesn't necessarily mean getting fat. And it doesn't have to mean being tired all the time. The way you feel (terrific or fatigued) and the way you look during pregnancy and as a new mother (sleek or bulgy) depend to a great extent on actions you take during pregnancy regarding diet and exercise. By eating a wide variety of wholesome foods and by exercising on a regular basis, you can maintain or improve your fitness and health during this time of extra demands on your body.
Decide how you want to look and feel after delivery. Then accept the challenge of making necessary changes in eating and exercise to achieve that goal. Sensible eating and regular exercise go hand in hand. Just because you're pregnant doesn't mean you're fragile.
Look at your schedule and try to give your exercise time top priority. Consider planning your day around your exercise program, not the other way round.
You should talk to your health care provider before starting any pregnancy fitness program but, once you get the green light, aim for at least 30 minutes of physical activity most days of the week.
contributed by:Dr. Shagufta Parveen
MPT in Obstetrics & Gynecology.
Sagar Hospitals,
Under the Guidance of Dr.Asha Nayak(HOD, Physiotherapy department )
