3 Simple ways things you can do NOW to prevent obesity
Obesity not only causes a loss of appearance, it is also a problem that increases the risk of more dangerous diseases. Do you know what diseases are overweight or obese? In this article, Zaloweb.com will provide you with the dangerous diseases caused by obesity, and there will be 3 simple ways you can do it NOW to prevent obesity.
How dangerous is obesity?
Obesity is an abnormal and excessive accumulation of fat in an area of the body or the whole body to the point of affecting health.
Obesity not only affects appearance, causing loss of aesthetics. It is also one of the risk factors for serious illnesses such as: diabetes, high blood pressure, cardiovascular diseases, gallstones and other chronic illnesses. More serious obesity can lead to some cancers such as: breast cancer, rectal cancer, gallbladder cancer, …
Being overweight and obese is the sixth most likely cause of death globally. Specifically in the United States, about 112,000 deaths a year are directly related to obesity and most of these deaths are patients with a BMI above 30. Besides yes, people who are obese over 40 years old, life expectancy will decrease.
What diseases will overweight obesity cause?
Many people think that fat only causes loss of aesthetics in appearance, but in fact it is much more serious because it causes effects on the health and even the lives of patients.
Being overweight and obese is the sixth leading risk factor in the number of deaths globally, with at least 3.4 million adults dying each year as a result of being overweight or obese. In addition, 44% of the burden of diabetes, 23% of the burden for ischemic heart disease, and 7% to 41% of the burden on some cancers are due to being overweight and obese.
Cardiovascular disease symptoms
According to research, most obese people have low levels of good cholesterol (HDL) and high bad cholesterol (LDL) – this is the main cause of heart disease.
High cholesterol in the blood means increased cholesterol can form atherosclerotic plaques that narrow or completely block the blood circulation to the heart, brain and other organs causing heart attack, even stroke. .
People with severe obesity often experience fat surrounding the heart muscle, making it difficult for the heart to contract. In addition, the fat surrounding the heart can also compress the coronary artery (the arteries that supply blood to the heart), preventing blood from circulating to the heart. Anemia in the heart for a long time causes heart failure, life-threatening myocardial infarction.
High blood pressure
Through studies, it was found that the risk of high blood pressure increased 12 times in overweight and obese people. Specifically, when the increased body weight forces blood vessels to use more elastic pressure to move blood to the organs in the body – this is the main cause of increasing blood pressure. High blood pressure is also one of the factors that increase the risk of cardiovascular diseases.
Obesity is one of the main causes of type 2 diabetes because the amount of insulin (which works to lower blood sugar) in obese people is often lower than the average person. This leaves overweight and obese people at risk of having an excess of high blood sugar, turning them into victims of diabetes.
If diabetes is not controlled, it can lead to serious complications such as high blood pressure, heart attack, brain stroke, blindness, …
In obese people, the risk of diseases of the bones and joints is 4-5 times higher than the average person. When the weight of the body puts great pressure on joint cartilage, it crushes, cracks and tears the cartilage, causing osteoarthritis diseases such as osteoarthritis, osteoporosis, cartilage and joint damage, ligaments, parietal muscles. In it, the knee and spine joints are the earliest injured joints.
Besides, obese people have a 4 times higher risk of gout than normal people. The reason is that in obese people, the ability to excrete uric acid decreases, while the ability to synthesize uric acid increases, so this is one of the leading risks leading to gout.
Sleep Breathing Disorders
Obesity is a possible risk factor for sleep apnea. An overweight person can have more fat stored around the neck. This can make the airways smaller. Smaller bronchial passages can cause symptoms such as loud snoring and difficulty breathing. More serious is a short-term complete shutdown.
In addition, fat stored in the neck and throughout the body can produce inflammatory substances in the neck. This is what causes sleep apnea.
Being overweight, obesity can cause excess fat to cling to the intestines, causing constipation, causing hemorrhoids. In addition, in obese people are also susceptible to gallstones because fat and cholesterol harden in the gallbladder causing some pain symptoms.
In addition, obesity also increases the risk of liver diseases, the excess fat accumulates in the liver that can cause fatty liver, if not treated promptly can lead to cirrhosis.
In women, obesity suppresses ovarian function, leading to infertility. Ovarian dysfunction usually occurs only in women 45 years of age and older. However, for obese people, this phenomenon occurs earlier, only in the 30-40 year olds, there are symptoms of menstrual disorders, no desire to desire, no ovulation, or if ovulation is also difficult. Conception leads to female infertility.
In men, obese people have 50% lower testosterone levels than normal people (testosterone is a determinant of men’s sexual ability), causing them to lose their libido, leading to impotence, disorder, erection and infertility.
Obesity is a risk factor for colon cancer in men and women, rectal and prostate cancer in men, and gallbladder and uterine cancer in women. Obesity can also be linked to breast cancer, especially in menopausal women. Adipose tissue is important in the production of estrogen and long term exposure to high estrogen levels increases the risk of breast cancer.
3 Simple Ways to Prevent Obesity
Whether you’re at risk of obesity, are currently overweight, or have a healthy weight, you can take steps to prevent unhealthy weight gain and related health problems. Not surprisingly, the steps to prevent obesity are the same as those to lose weight: daily exercise, a healthy diet, and persistence.
Healthy eating plan for fat loss
Focus on foods that are low in calories, rich in nutrients, like fruits, vegetables, and whole grains. Avoid saturated fats such as animal fats, fast foods and limit sweets such as cakes and carbonated drinks.
You can divide 3 main meals into several small meals to avoid hunger, but still have enough nutrients, ensure health and development.
Especially do not skip breakfast – this is a habit that many people lose weight often suffer. Skipping breakfast will make the body tired, more hungry and cause overeating in the next meal, making excess energy and increasing fat storage.
If diet accounts for 70% effective in preventing obesity, exercise accounts for 30%. You need to combine exercise with diet to get the best results.
Simple exercises you can choose from such as: jogging, swimming, brisk walking, stair climbing, yoga, … or some others choose to go to the gym to refer to other exercises from the trainer. .
Whatever exercise you should exercise regularly for 150 to 300 minutes per week to prevent weight gain.
Track your weight regularly
Weight monitoring can tell you if your efforts are working well and can help you detect you are at risk of gaining weight before they become a bigger problem.
However, for those who are obese in the process of losing fat, should not be too pressured on weight, because weight does not completely determine whether you are obese or not. Especially for those who are heavy, even though they have a great weight, they are healthy.
Overall, being overweight or obese has a big impact on health. The more obese an individual is, the more likely it is to develop dangerous diseases. Obesity has been considered one of the most important priorities for public health.
Comprehensive strategies are needed to prevent and control this disease. Prevention methods always encourage an increase in physical activity and an active lifestyle, in addition to limiting high-energy foods, high-fat, sweet sugar – this reduces the risk of obesity in most of people
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