Obesity has been defined by the World Health Organization (WHO) as one of the greatest public health challenges of the 21st century. Worldwide, more than 1 billion adults overweight by at least 300 million clinically obese. Moreover, over 22 million children, now aged 5, is estimated to be overweight. Obesity is also associated with a sedentary lifestyle which is now among the 10 leading causes of death and disability worldwide.
The 2004 Canadian Community Health Survey (CCHS) reported that 23.1% of Canadians (5.5 million) aged 18 or older were obese (with a BMI over 30). In addition, 36.1% (8.6 million) were overweight (having a BMI between 25 to 29.9). And almost 3/2 (59.2%) of Canadians are overweight or obese
Recent studies confirm that the risk of death is directly related to the Body Mass Index (BMI), waist circumference and waist-to-hip ratio .
The good news is that diet results in lower mortality. Weight gain, especially around the mid-section has a life-threatening complications, including the risk of type 2 diabetes, cardiovascular disease, hypertension and stroke. There is also an increased risk of breast, colon, prostate, endometrium, kidney and gall bladder cancer. Non-fatal, but debilitating health problems associated with obesity include: breathing difficulties, chronic musculoskeletal problems including arthritis and back pain, skin problems and infertility. Not surprisingly, to address the underlying lifestyle behaviors obesity – overeating and inactivity -has had a major and reduce the cumulative incidence of diabetes
Arthritis is one of the most common chronic diseases that affect the structure and function. teams (including the spine) leads to pain, disability and difficulty for individuals to perform everyday tasks and activities. In Canada, arthritis ranks first as a cause of disability and incapacity, the top reason for medical visits, and a significant hindrance quality of life. Arthritis is 3 leading cause of chronic health and people with arthritis are frequent users of non-steroidal anti-inflammatory drugs (NSAIDs), which can cause gastrointestinal (GI) bleeding. Mortality due to GI bleeding were responsible for 1,322 deaths in 1998. There is a strong correlation between weight gain and arthritis, partly due to un-needed stress on joints from the excess weight as well as the inflammatory process involved in both weight gain and joint tissue degeneration.
Exercise is very important in the fight arthritis. For one, it can help you achieve your weight-loss goals. Despite the abundance of diet plans, weight loss is about primarily on two things: expending more calories than you eat and choose foods that increase your metabolism. Another benefit of exercise is that it strengthens the muscles that surround and support the joints of the body. Stronger muscles can help relieve this pressure on the joints. Generally low impact exercises recommended recreationally including, swimming, water exercise, aerobics and walking. Even a small weight loss can be beneficial and is a realistic goal to get. Rehabilitation should incorporate proper posture and gait exercises, isolated strengthening and balance training. There are well established website to facilitate cartilage health and prevent further joint damage. Foods that are inflammatory are also important to restore joint integrity. While most people have heard about the benefits of diet, supplements and exercise other diseases, the benefits of good practice lifestyle arthritis are mostly overlooked.
food choice should focus on whole grains, EFAs and mono-unsaturated fats, fruits, vegetables and lean protein sources. Try to choose organic, wild and free range (grass or corn Fed) whenever possible and eat fish rich in omega oils, such as salmon, mackerel and anchovies at least 2 times a week. Easy rule to remember in terms of caloric intake is 10 doses rule. This means eating 4 daily servings of quality protein and fat (serving size is the size of your palm), 3 servings of complex carbohydrates (3 cups) and 3 servings of fruit.
New research suggests that you should not sleep more or less than 7 hours a night. Any less or more will lead to weight gain. Reduce stress levels through exercise, relaxation, meditation, yoga, holidays and nutritional supplements. Vitamins C and multi Bs are great vitamins that combat stress produce cortisol in the body. Finally, exercise – at least 60 minutes a day. The health benefits of regular exercise are overwhelmingly documented. Make walking and / or bicycling a part of everyday life. Whatever you choose, remember to take all five factors and you’ll be on your way to maintaining a healthy weight and reduce the risk of many chronic diseases.
There is a simple solution to combat obesity and this requires two things: changes in food choices and increased physical activity. Maintaining a healthy weight is dependent on five key factors :. Selection of foods, caloric intake, sleep, stress and activity
here are 15 basic rules to maintain a healthy weight
1. Do not starve yourself – it’s not healthy and it is doomed to failure.
2. Prepare your own meals and snacks.
3. Read the label – watch out for added sugar, salt (sodium) and material names you can not pronounce (additives and preservatives).
4. Eat smaller portions and leave something on the plate.
5. Eating almost nothing from a box, jar or plastic container.
6. Eat 5-6 servings of fruits and vegetables a day. Forget fruit juice – just eat fruit.
7. Eat whole grains – complex carbohydrates only. Choose healthy grains such as spelled, kamut and quinoa.
8. Minimize animal fat intake (saturated fat), except coconut oil.
9. The protein source with every meal.
10. Eating junk food sometimes as long as you cook it yourself!
11. Drink plenty of filtered water. You can also drink green tea.
12. Exercise and have fun doing it!
13 intend to at least one social event with friends or family during the week.
14. Get 7 hours of sleep a day. (10-12 hours a day for children and adolescents)
15. Take vitamins, minerals or nutraceuticals to improve diet and support various body systems.