Week 9 of Body Recomp – Understanding obesity, causes and prevention
| What is Obesity? Obesity is when you have excessive body fat. It’s a chronic (long-term) and complex disease that can affect your overall health and quality of life and lead to serious medical conditions. Experts determine obesity as having a body mass index (BMI) of 30 or more. This means obesity occurs when a person’s weight is higher than what healthcare professionals consider healthy for their height. BMI is not the only indication of obesity. Healthcare professionals may also use a person’s waist-to-hip ratio to determine obesity and the risk of obesity-related conditions. If you have obesity, you’re not alone. It’s a common disease that affects 2 in 5 adultsin the United States. |
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| What Causes Obesity? On the most basic level, obesity happens when you consume more calories than your body can use. Many things may play a role in why you may eat more food than your body needs: Certain medications: Medications you take to treat other conditions may contribute to weight gain. Examples are antidepressants, steroids, anti-seizure medications, diabetes medications and beta-blockers. Disability: Adults and children with physical and learning disabilities are most at risk for obesity. Physical limitations and lack of adequate specialized education and resources can contribute. Eating habits: Consuming more calories than your body needs, eating ultra-processed food, high-sugar foods and drinks, and foods with high amounts of saturated fat may cause overweight. Genetics: Research shows people with obesity carry specific genes (obesity-susceptibility genes) that affect appetite. It’s not clear if people with overweight have the same genetic makeup. Lack of physical activity: High amounts of screen time — like watching TV, playing video games or spending time on your mobile phone or laptop — cut into the time you have for physical activity. Lack of sleep: Missing out on at least seven hours of sleep can affect the hormones that keep hunger urges under control. Stress: Your brain and body react to stress by making more hormones like cortisol that manage hunger. When you’re stressed, you’re more likely to eat high-fat, high-sugar food (comfort food) that your body stores as extra fat. Underlying health issues: Diseases like metabolic syndrome and polycystic ovary syndrome can cause side effects like weight gain. Mental health issues like anxiety and depression can lead to eating high-calorie foods that activate the pleasure centers in your brain. |
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| Obesity and Its Harmful Side Effects As most of us know, obesity is linked to chronic illnesses such as heart disease and diabetes. But that’s not all. Studies have found that excess weight can be linked to many other harmful health issues, as well. Here are the four leading health issues that can develop as a result of obesity and how they can affect your health. Migraines According to recent studies, one of the damaging side effects of obesity is the increased risk of migraines by 81 percent. These severe migraines can be directly triggered by excess body fat and/or diet, which is why it is important to monitor what you eat and how much. Sleeping Disorders Nearly 70 percent of people with obstructive sleep apnea are overweight or obese, according to the American Sleep Apnea Association. Sleep apnea is a breathing disorder that causes the “sleeper” to stop breathing for a brief moment, leading to an increased risk of heart failure, heart attack or stroke. Obesity can also cause severe snoring, which could be associated with coronary artery disease (CAD). Depression Studies also show a 55 percent higher risk of depression among obese people. 1. Symptoms of depression include: 2. Fatigue or lack of energy 3. Feelings of guilt, worthlessness and/or helplessness 4. Insomnia 5. Irritability, restlessness 6. Loss if interest in hobbies/activities Overeating or loss of appetite 7. Continuous sad, anxious feelings 8. Thoughts of suicide or suicide attempts Cancer Lastly, obesity is linked to several forms of cancer. Medical studies show that 41 percent of uterine cancers may be related to obesity and that 10 percent of all gallbladder, kidney, liver and colon cancers can be traced to excess weight. These are just some of the surprising statistics about obesity, but it can be prevented and treated with a healthier diet, exercise routine and lifestyle. |
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| How Does Obesity Affect the Body? People living with obesity have higher chances of developing a range of serious medical issues. These health problems affect nearly every part of the body, including the: 1. brain 2. blood vessels 3. heart 4. liver 5. gallbladder 6. bones 7. joints Take a look at this infographic (pic above) to find out how obesity affects the different areas of your body. Nervous system Being overweight or having obesity greatly increases the risk of stroke, which happens when blood stops flowing to your brain. Respiratory system Fat stored around the neck can make the airway too small, which can make breathing difficult at night. This condition is called sleep apnea. Breathing may actually stop for short periods of time in people with sleep apnea. Digestive system Obesity has been associated with a higher risk of gastroesophageal reflux disease (GERD). GERD occurs when stomach acid leaks into the esophagus. In addition, obesity increases the risk of developing gallstones. This is when bile builds up and hardens in the gallbladder. This may require surgery. Fat can also build up around the liver and lead to liver damage, scar tissue, and even liver failure. Cardiovascular system In people with obesity, the heart needs to work harder to pump blood around the body. This leads to high blood pressure, or hypertension. High blood pressure is the leading cause of stroke. High blood pressure can make the blood vessels that carry blood to the heart become hard and narrow. Hardened arteries, also called atherosclerosis, can increase the risk of heart attack and stroke. High blood pressure can also cause chronic kidney disease. Endocrine system Obesity can also make the body’s cells resistant to insulin. Insulin is a hormone that carries sugar from your blood to your cells, where it’s used for energy. If you’re resistant to insulin, the sugar can’t be taken up by the cells, resulting in high blood sugar. This increases a person’s risk of having type 2 diabetes, a condition where your blood sugar is too high. Type 2 diabetes is linked to a range of other health issues, including heart disease, kidney disease, stroke, amputation, and blindness. Reproductive system Obesity can make it more difficult for someone to get pregnant. It has also been linked to decreased testosterone levels, which can make it harder to conceive. Additionally, obesity can increase the risk of serious complications during pregnancy. Skeletal and muscular systems Obesity can cause deteriorating bone density and muscle mass. This is referred to as osteosarcopenic obesity. Osteosarcopenic obesity can lead to a higher risk of fractures, physical disability, insulin resistance, and poorer overall health outcomes. Extra weight can also put too much pressure on the joints, leading to pain and stiffness. Mental health Obesity has been associated with several different mental health conditions among different populations. People with obesity may be more likely to have: 1. reduced well-being 2. negative emotions 3. psychopathological symptoms One way to address these issues is by focusing on positive interventions, like relaxation techniques and self-strengthening skills to improve mood and reduce depression, anxiety, inner tension, restlessness, and stress. Obesity is also associated with a higher risk of depression, poor self-esteem, and issues with body image. Other effects on the body Obesity has been linked to an increased risk of many different types of cancers, including: 1. endometrial 2. liver 3. kidney 4. cervical 5. colon 6. esophageal 7. pancreatic As your body mass index (BMI) increases, so does your risk of developing cancer. |
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| Strategies for Obesity Prevention Despite the rising percentages of weight gain over the years, there are strategies to help reduce the amount of weight change by increasing awareness of modifiable risk factors and working toward healthy lifestyle behaviors. Eat Well Nutritional quality matters when maintaining a healthy weight, and a healthy eating pattern is crucial to good health. Additionally, how we eat matters too. Stay Active Regular physical activity is not only a key component of weight control, but it also offers a host of other health benefits such as reducing the risk of various chronic diseases and improving quality of life in those who have chronic illnesses and conditions. In children and adults, it is important to not just move more but to limit “sit time” or being sedentary. Limit Screen Time Watching television or other devices can be enjoyable and informative; unfortunately it is associated with increased sedentariness and less exercise, weight gain, increased exposure to marketing of unhealthy foods and beverages. Get Enough Sleep Chronically poor sleep (less than 7 hours a night) is associated with weight gain and obesity, increased abdominal fat, poorer diet quality, increased cravings, and difficulty in controlling weight. Poor sleep quality can also lead to fatigue and less desire to exercise. Self-care Today’s world is full of daily stresses. This is a normal part of life, but when these stresses become too much, they can take a toll on health and contribute to weight gain by leading to unhealthy eating habits, poor sleep quality, and other unhealthy activities. Regular physical activity is one way to manage stress as well as control weight gain. Meditation, deep breathing exercises, nature walks or spending regular time outdoors, and finding other relaxing and enjoyable activities are important self-care strategies. |
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| Takeaway Obesity affects nearly every part of the body. If you’re living with obesity, you can treat or manage many of these risk factors with a combination of diet, exercise, and lifestyle changes. Losing just 5 to 10 percent of your current weight can reduce your risk of developing these health issues. Conclusion Don’t give up! It’s worth all the effort for your health and longevity. Plus if you do things right, it can be a process that integrates into your life. Well, it NEEDS to be otherwise you won’t be able to maintain your results. Remember, there are strategies to help reduce the amount of weight change by increasing awareness of modifiable risk factors and working toward healthy lifestyle behaviors. When you’re really struggling to muster up motivation to eat well or even to exercise, remember your why! Whatever the reason, remembering and focusing on your “why” can be such a powerful tool to keep you motivated!!! |
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